Strength exercises to boost testosterone

Feeling healthy, fit and strong is a great way to improve performance and enhance self-confidence, a strong body and mind comes from focusing on living a healthy lifestyle, a nutritious balanced diet rich in protein and exercise that is dedicated and focused on strength building workouts.

Using exercise to boost testosterone is a great way to enhance the body in lots of ways such as boosting mood, improving concentration, improving muscle shape and quality, and enhancing strength.

There are different types of strength training and these include,

  • Targeting individual muscle groups with weights such as using cable pulls, barbells, dumbbells and EZ bar
  • Compound exercise that targets numerous muscle groups at once for example dumbbell squats or barbell deadlifts
  • Bodyweight exercises also known as callisthenics such as press-ups, dips, planks and squats

Whatever exercises you choose to make up your workout aim to keep it varied as to ensure all muscle groups are worked and mix it up to use all types of strength training. Aim for low reps, for example, 6-8, but with heavy weights and a high number of sets.

Strength training has many benefits and one of these is boosting testosterone levels in the body but did you know that by working on the largest muscles in the body such as the legs you will actually release more testosterone? Ensure that you include plenty of leg strengthening exercises and keep them varied to ensure that you work the different muscles individually. So whatever you do, don’t skip on the leg exercises when you work out.

Another great tip is exercises that use muscles to hold positions (fixators) work more than just the muscle targeted for example squats, planks and lunges so add in plenty of these to really provide the muscles with a varied workout.

Remember building strength takes time so don’t start off too heavy and cause exhaustion as your motivation will dip. Allow rest and recovery time between workouts to allow the body time to recharge, heal, repair and build muscle and don’t forget to refuel after with healthy food choices.

 

 

Exercises to improve muscle growth in your biceps and triceps

There are so many different reasons people choose to exercise, many people choose to partake in exercise to maintain weight or lose weight for health, some choose to focus on general health and fitness and some individuals choose to focus on workouts that will sculpt and shape the body in impressive ways. This takes dedication that is not just about exercises to shape muscles but also it involves following a diet rich in protein and a commitment to time spent working on specific areas of the body.

Deciding to dedicate time to building muscles and shaping them requires you to focus on fuelling your body the right ingredients to support muscle development and growth and preparation before workouts to ensure your body is well prepared to avoid injury and rips and tears in the muscles.

Improving muscle growth requires lots of weight training alongside bursts of cardio to help burn fat. This will help you to stay healthy and add definition to the sculptured muscles. You want to be focusing on working out at least four days a week and then use the remaining days for rest and cardio. Rest days are just as important as workout days as the body uses this time to repair and grow muscle fibres.

Below you will find a few ideas to inspire your biceps and triceps workouts when you hit the weights but remember the first thing you should do is warm up the body in preparation for work so head to the exercise bike, treadmill or rower before completing a full-body stretch. This will help to prevent injury and torn muscles that would stop your body working at its full potential.

Biceps

Focus on different types of weights such as dumbbells, barbell and EZ bar, each time you workout remember to vary the grip on each exercise as this will work different parts of the single muscle. However, don’t be tempted to overload the weight as starting with too much weight will just cause damage and poor technique. Results will happen with time and dedication not immediately.

Use chin-ups and pull-ups to shape and sculpt the bicep, choosing to vary the grip will also help the muscle to work in different ways and some gyms even provide machines to help support the development of this exercise. To enhance strength in the bicep use cable pulls to isolate muscles and really work specific areas.

Triceps

A great way to work the triceps and an exercise that can be done anywhere is the press up. To really focus on the triceps muscles place your hand close together rather than in the classic press-up position.

Working from the bench use a variety of weights including dumbbells and bars to complete exercises that work the weight with overhead presses. Another great way to work the triceps muscles are exercises that work by straightening the arms against resistance.

However you choose to work the key to muscle growth lies in varying the workouts so your body is continuously challenged, eating a protein-rich diet and stretching and resting muscles after workouts to prevent injury, and most importantly dedicating time and patience to the development process.

 

Super charge your workout with a healthy pre workout breakfast

Starting the day with a healthy breakfast is the best way to boost energy levels and allows your body and mind the nutrients it needs to function in a healthy positive way. This is even more important if you plan to head to the gym or fit in some exercise before you start work.

You wouldn’t expect a car to work at its best if you didn’t fill it with the right ingredients so how you can you expect your body to do the same? Fuelling your body pre-workout is vital to having a successful session whether it be in the gym, with a personal trainer, or exercise that is part of your daily commute such as running or cycling.

To achieve the best results during exercise you need to put the right foods in to allow you to work well, avoid injury and avoid illness due to exhaustion. It is vital to remember that although your body needs a healthy start pre-workout it also needs time to digest food before exercise begins so don’t forget to allow time for this when planning your mornings. So what are the best foods to supercharge your workouts? Below you will find a few ideas to tantalise the taste buds and prepare your body for exercise.

Nut Butters

Quick, easy, super energising but light to digest and really simple to prepare is nut butter on wholemeal toast or rye bread. Nut butter, such as peanut, cashew, almond or walnut to name but a few, is full of protein and the steady release of carbohydrates from the wholemeal bread will provide long-lasting energy. Add in slices of chopped banana and your energy and nutrients will increase even more.

Eggs

Full of protein and iron eggs make the perfect pre-workout breakfast when coupled up with wholemeal toast, rye bread or other nutritious ingredients such as avocado, tomatoes or mushrooms. Eggs when paired with avocado on toast, for example, provide a good all-round balance of protein, slow-release carbs and healthy fats and nutrients perfect for energising you.

Yoghurt

Natural yoghurt is a great pre-workout breakfast item as it is full of protein and calcium while also being very low in fat. A smoothie made with natural yoghurt, berries and banana will provide a light easily digestible breakfast that has lots of slow-release energy yet packs a powerful protein boost too. Smoothies are great for running and cycling as they are light on the stomach, provide hydration and can easily be prepared the night before.

Porridge Oats

Has long been known as the superfood breakfast option due to its health benefits such as being low in fat (when made with low-fat milk or water) while full of wholegrains so it will keep you fuller for longer allowing energy to be released slowly and did you know it can help to lower cholesterol? The wholegrains contain beta-glucan which is a soluble fibre that when paired with a heathy balanced diet can help to reduce cholesterol.

It is of no wonder then that this would make a great choice when choosing a pre-workout breakfast option. Add in chopped fruit, a spoon full of nut butter or nuts and seeds and you will have a breakfast that will fuel your workout and provide protein, nutrients and healthy fats all in one.

Whatever tempts you from the tantalising breakfast ideas above it is important to remember that your pre-workout breakfast should be right for you and your exercise plans. Remember to create balanced meals that provide your body with a range of carbohydrates perfect for slow-release energy, protein to help energise and repair muscles, calcium for strong bones and nutrients and vitamins that will help the body to recover and repair so illness, exhaustion and injury can be avoided.