To evaluate whether a man is healthy or not, Testosterone is the most accurate scale and criterion to draw final conclusions. Why? And what is Testosterone?
What is Testosterone?
According to science, Testosterone is a steroid hormone from the androgen group. Testosterone is found in mammals, reptiles, birds and vertebrates. In mammals, testosterone is produced mainly in the testicles of males or ovaries of females, in addition to a small amount secreted from the adrenal glands. This is the main sex hormone of males.
In humans, Testosterone plays an extremely important role in the development of male reproductive cells such as the testicles and prostate, as well as promoting secondary sexual characteristics such as increased muscle and bone mass, harder hair, pubic and armpit hair, beard growth, deep voice, etc. In addition, Testosterone is also essential for men’s health and happiness as well as having a good effect in preventing osteoporosis.
The development of Testosterone in the male body
During puberty, the amount of Testosterone in the male body increases rapidly, causing the male penis to mature and develop. It increases protein synthesis, and promotes muscle growth, making you more masculine.
Testosterone levels are highest when people enter their 20s, then decrease by 10% every 10 years. In women, ovarian function declines, and testosterone levels also decrease significantly. For women, if the testosterone level is not suitable, it can lead to harmful effects such as osteoporosis, bone disorders as well as other chronic diseases.
In adulthood, Testosterone levels begin to decline. In men from the age of 40 onwards, Testosterone levels decrease quite sharply, from 20-40% per year, causing male menopause. Men’s sexual life is disrupted with symptoms such as decreased libido, premature ejaculation, erectile dysfunction, stress, fatigue, etc. The older you get, the less this hormone is produced.
Why do all gym-goers need to understand Testosterone?
As the above section has partly answered the question What is Testosterone? We need to understand that Testosterone will decrease over time but can still be supplemented by exercise. A study shows that men who regularly lift weights have 49% more Testosterone than those who do not, because every time they exercise their muscles, more testosterone is produced. Understanding Testosterone will help gym-goers find suitable exercises, supplement the lost Testosterone, and maintain men’s health because gym exercises help burn excess fat very quickly and help men have toned and neat abdominal muscles.
Gym exercises that help produce Testosterone: Weightlifting is the top recommended exercise. The best exercise intensity is just lifting weights to increase muscle mass twice a week. In addition, if the waist is getting bigger, the amount of testosterone will decrease. So the first way to increase testosterone naturally is to keep the waist slim with abdominal exercises. In addition, you can also do high-intensity exercises, fast walking, Yoga, etc.
Nutrition: Nutrition is extremely important in the process of supplementing Testosterone in addition to practicing abdominal exercises. It is necessary to provide adequate nutrients for the body, especially protein (beef, oysters, fish, eggs, etc.) and monounsaturated fats (avocado, peanuts, almonds, etc.).
Adding foods rich in Protein to your daily diet will help the synthesis of Testosterone in the body take place better. And especially Protein is also very good for muscle development. Men need to supplement a lot of Protein after doing Gym exercises so that muscles can develop most comprehensively.
Fat has a very important impact on Testosterone production in men, even drugs and products that support weight gain and muscle gain during exercise also contain a lot of fat content that is beneficial for the body.
Healthy lifestyle: Building a healthy lifestyle along with exercise and diet will help maintain the Testosterone level in men’s bodies at the best possible level. Men should avoid staying up late, sleeping little, avoiding stimulants such as alcohol, beer, cigarettes, etc., and avoid being stressed or stressed often because prolonged fatigue will cause Testosterone levels to become out of control, and drop dramatically no matter what you do. Getting enough sleep of 7-8 hours/day will always ensure that Testosterone levels in men are in the best possible balance.
