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Bradford, NH 03221

603. 526. 6687

info@nhhnutrition.com

mailing address: 

NH HN

9 Old Sutton Road

Bradford, NH   03221

*Manchester appointments also available on occasional Tuesdays at: 

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Manchester, NH 03101

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Fitness Friday: Why Care About Testosterone?

September 15, 2017

 

Whether you are a professional weight lifter or just an everyday gym gymgoer, testosterone plays major a role in our bodies before and after physical exercise. Studies show increasing testosterone levels in the body is directly correlated to having an increased fat loss, increased bone strength, increased red blood cell production, as well as increased muscle growth. Testosterone is a primary agent in muscle growth, which as we can see from steroids, the more testosterone in the body the more muscle we build. Levels of testosterone varies from individual to individual which makes understanding the exact effects difficult. In some cases, testosterone levels have no effect on muscle growth and only fat loss or vice versa. Knowing how to manage your testosterone levels for optimal health and performance can be beneficial. Knowing where your testosterone levels stand whether it is high or low, your age, weight, when you exercise, and your fitness level are all different ways in seeing how to adjust your testosterone levels.

 

So, what does this mean?

 

Exercise!

Exercising is an important factor in affecting testosterone levels. Endurance training as well as resistance training are both used to boost testosterone for a brief time. Cardio and flexibility exercises should still be used in order to maintain overall health. Focusing on exercises which elicit larger hormonal responses such as; squats, deadlifts, bench press, and military press are all great compound exercises that benefit testosterone more effectively than isolation exercises. Doing a moderate amount of resistance training combined with a traditional strength and bodybuilding training will maximize both muscle growth and testosterone production. Doing too much exercise can be called overtraining and will have detrimental effects to the body. Strategies can be used in order to increase overall testosterone while exercising such as:

 

  • Use more muscles groups

  • Heavier weights over more repetitions

  • Short rest periods

 

Avoid Overtraining

  • Excessive Muscle Soreness

  • Difficulty recovering from exercise

  • Trouble sleeping

  • Performance and strength decline

 

Diet!

Increasing testosterone can be done in several different ways. Some ways healthier than others. What we eat has a significant impact on a person’s testosterone levels. The different things that we put into our bodies can either optimize hormone production, cell maintenance, and insulin sensitivity or on the flip side, completely diminish these phenomena’s. Eating the right foods is an important step in getting your testosterone on the right path. Some great foods to healthily increase testosterone can include:

  • Grapes

  • Tuna

  • Vension

  • Pomegranate

  • Garlic  

  • Parsley

  • Ginger

  • Baking Soda

  • Cabbage

  • Bananas

  • Spinach

  • Honey

 

Finding the right testosterone levels specifically for your body and being able to maintain and utilize this level can be hard. Giving yourself the opportunity to succeed with proper exercise, diet, and healthy lifestyle will make this process easy. Rest will be a big factor for finding the right results so giving yourself enough time to rest in-between workouts or while your body is feeling excessive soreness, could be the difference between having a healthy lifestyle or not.

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