Boost Testosterone

FACT:

- The average male body loses 1 pound of muscle and gains 1 pound of fat every year after age 30. Healthy aging is accompanied by the reduction  in production of testosterone and growth hormone. Starting at age 30, the decline continues in order of 10%  per decade. 

- Here are a few tricks and foods you can use to boost testosterone naturally;

  • Lift weights, short sessions of intense exercise boost hormone production.
  • Limit cardio, too much cardio causes testosterone to dip.
  • Get adequate sleep, at least 6 1/2 hours a night.
  • Eat more meat, testosterone levels increase more with meat-based protein than with dairy.
  • Do more sprints
  • Stay lean, hormones levels are highest when body fat is below 15% (but not too low).

- Eat more; 

  • Oysters (high in zinc)
  • Oily fish (high in vitamin B’s and Omegas)
  • Bananas (vitamin B, potassium)
  • Avocados
  • Asparagus
  • Figs

- BeeFit

Rest & Recovery!!

- Rest and recovery is a very important aspect of any workout routine. Recovery after exercise is essential to muscle and tissue repair and strength building. A muscle group needs 24-48 hours to repair, and working it again too soon leads to tissue breakdown instead on building. 

- Here are a few tips to recover after an exercise;

  • Cool down; slow down, do not stop completely after exercise. Continue to move around for at least 5 to mins.
  • Replace fluids; you lose a lot of fluid during exercise, water supports metabolic functions, and is an easy way to boost your recovery. 
  • Eat properly; you should try to eat within 60 mins of the end of your workout. Make sure to include some high-quality protein and carbs.
  • Stretch; stretch half as much as you workout.
  • Massage; improves circulation for faster recovery.
  • Sleep; essential for anyone who exercise regularly. During sleep your body produces growth hormone, which is responsible tissue growth and repair.
  • Avoid overtraining..
Guys… Want to add size!!?

- For most guys trying to add size fast, you have to increase natural production of your growth hormones. This helps build body fat and builds muscles quicker.

- Here’s a routine twice a week that can help. (same time on both days)

On a treadmill or track:

  • Sprint for 20 secs
  • Rest for 10 secs
  • Repeat 8 times
  • Rest for 3 mins
  • Repeat circuit 3 times

Beefit try this routine..