Ten Great Tips for Natural Testosterone Boosters for Men Over 30 Years Old

Lacking testosterone can be a concern for many men, regardless of their age or disposition, for a number of reasons: the most prominent being decrease in muscle mass and a hobbled sex More »

FIVE BENEFITS OF PROHORMONES

1.    A LONG HISTORY IN BODYBUILDING: Bodybuilders and supplements seem to go together like peanut butter on jelly.  What’s more, supplements are nothing new to the world of competition and bodybuilding—ancient Greek More »

The Henry Cavill Man of Steel Diet and Workout Plan

How did actor Henry Cavill transform himself into the Man of Steel?   He started with iron, of course. The kind you find in a gym. In fact, to become more Super, More »

What is Tribulus Alatus or T-Alatus?

There are many herbal supplements used for muscle building these days but the Tribulus Altus variety seems to continue to dominate the health and workout industry news. Tribulus Alatus is a variety More »

How Can D-Aspartic Acid Help You Build a Chiseled Physique?

  The body produces D-Aspartic acid, naturally. It is an amino acid, which has been found in the nervous and endocrine tissues of both animals and humans. It is one of 20 More »

 

Ten Great Tips for Natural Testosterone Boosters for Men Over 30 Years Old

muscle diagram

Lacking testosterone can be a concern for many men, regardless of their age or disposition, for a number of reasons: the most prominent being decrease in muscle mass and a hobbled sex drive.
Newer research into the effects of a lack of testosterone also suggests links with prostate cancer and a host of cardiovascular conditions. Basically, it’s a very important level for the body to regulate.

There are many supplements and medicinal answers to this testosterone issue on the market, but before you stretch your wallet or consider a serious course of medication or supplements, give this list of natural testosterone boosters, for men over 30, a read.

1) Shed any extra weight
Weight loss is intrinsically related to a whole host of health issues, and testosterone levels are one of the bigger ones. An increase in body weight can increase estrogen levels, whilst decreasing testosterone .

2) Relieve unneeded stress
Perhaps easier said than done, but keeping on top of stress levels can aid the generation of testosterone, by eliminating cortisol from the body – which has been known to undermine testosterone creation.

3) Take up regular, rigorous exercise
Lots of high intensity exercise has been shown to improve the levels of testosterone in the body – generally speaking, the average man over 30 does not get enough weekly exercise in the first place.

4) Get enough sleep on a regular basis
Research shows that poor sleep is a contributing factor to low testosterone levels. By getting the recommended hours (7-8 hours for adult men over 30) you can reduce this.

5) Try and eat more nuts
Most nuts are filled with natural fats which are necessary for testosterone production, plus they contain arginine which aids generatiom.

6) Remove sugar from your diet
Large sugar intakes will deteriorate testosterone production due to high insulin generation. Eradicate it, or lower it, to help boost natural testosterone in the bod.

7) Avoid binge drinking
Maybe the most difficult for men over 30, but avoiding excess alcohol will provide a huge change in pace for testosterone levels, as beer is filled with estrogenic hops, known to slow the production of testosterone.

8) Up your intake of Vitamin D
A 2011 study showed that an increase in Vitamin D on the body can increase the naturally occurring levels of testosterone. Egg yolks, cheese and fatty fish have been known to include lots of Vitamin D.

9) If you can – catch some rays
Much like the previous point, sunlight generates natural amounts of Vitamin D in your skin, which will help the body’s natural testosterone levels. So, if it’s available to you, get out and about in the sun whenever possible.

10) Keep an eye on any medications you may be on
Many medications include ingredients which are harmful to natural testosterone generation, such as Opioid drugs (OxyContin, MS Contin, Fentanyl); Glucocorticoid drugs (Prednisone) and Anabolic steroids (slightly counterintuitively) which ‘help’ with muscle building.

References
WebMD.com. Can You Boost Low Testosterone Naturally? Available: http://www.webmd.com/men/features/can-you-boost-testosterone-naturally?page=1 [accessed July 24th, 2014].
AnabolicMen.com. 100 Ways to Increase Testosterone Naturally. Available: http://anabolicmen.com/100-ways-to-increase-testosterone-levels-naturally/
Fitness.Mercola.com. Ways to Naturally Increase Testosterone Levels. Available: http://fitness.mercola.com/sites/fitness/archive/2012/07/27/increase-testosterone-levels.aspx
HealthLine.com. Options for Increasing Your Testosterone. Available: http://www.healthline.com/health/low-testosterone/testosterone-replacement-therapy-and-other-options

FIVE BENEFITS OF PROHORMONES

muscle

1.    A LONG HISTORY IN BODYBUILDING: Bodybuilders and supplements seem to go together like peanut butter on jelly.  What’s more, supplements are nothing new to the world of competition and bodybuilding—ancient Greek Olympians and Roman gladiators and competitors would use all manner of ancient substances to try to get ahead.  Some of it may have had some merit, most of it probably didn’t, but that essential drive to succeed no matter what has remained constant.  Anabolic steroids, of course, made their debut in large part into the world of bodybuilding in the early 1970s, but these are not only illegal, but can be harmful and carry a great stigma (just ask Barry Bonds.)  Prohormones, by contrast, take the best of the prior two conditions—namely, that it helps to give you a competitive edge and has a tangible biological effect—without the negative legal or social implications.

OxyElite Pro Review

OXY-Elite Pro

Typically I do not review fat loss products but one thing that people who pack on muscle often do is subsequently pack on some fat as well. It is very common to seek an effective fat burning product so this month I chose to do an OxyELITE Pro Review.

OxyELITE Pro Review

 

For those that are skeptical about weight loss products that may or may not work, there might be a surprise product out there for you. While some products do not work at all and others work only based on tricking the mind into thinking it is working a product that appears to be ahead of the pack is OxyELITE Pro. You may be thinking that you have heard many claims before so what does OxyELITE Pro do that other products do not.  According to information available the ingredients in Oxyelite Pro looks to have a synergy that helps dissolve fat from your body. If you are the type of person who carries a few pounds more than you would like or even if you are quite overweight, this product may be worth a try. For those that have tried other solutions and failed this might be the option for you. It is important to note that not every product works for every person but if you have tried other weight loss programs, workouts and diets and still cannot lose weight this just might be the product to try!

 |OxyELITE Pro Does It Work and How

What is the Best Testosterone Booster?

testerone booster

Test Booster Review

Having optimal testosterone levels is imperative not only for building muscle, but to your overall health. You can go to your doctor and get your testosterone levels checked, which is always recommended. But the products may be expensive and your health insurance may not cover the costs. Fortunately there are a few extremely effective over the counter supplements that will boost your testosterone levels naturally, and they are listed below. These supplements are all backed by research, contain ingredients that are proven to boost testosterone levels, and are supplements that produce the best results.

The Henry Cavill Man of Steel Diet and Workout Plan

Henry Cavill Man of Steel Die

How did actor Henry Cavill transform himself into the Man of Steel?

 

He started with iron, of course. The kind you find in a gym. In fact, to become more Super, Cavill turned to Mark Twight, owner of Gym Jones in Salt Lake City, the same fitness expert who transformed the cast of 300 into an army of men with washboard abs. Twight uses a punishing training routine called the “Tailpipe:” a 100-rep workout that’ll smoke calories, torch fat, and leave you exhausted.

The Tailpipe has two “sides,” exercise and recovery, explains Dan John, Twight’s colleague and fellow strength coach. “The exercise portion is designed to get you gassed,” he says, “but the recovery is just as important.” Twight’s Tailpipe recovery method: the moment you finish an exercise, calmly take eight controlled breaths in and out of your nose. “Fight the urge to gasp, throw yourself around, or change songs on your iPod,” says John. Then immediately start the next exercise.

What is Tribulus Alatus or T-Alatus?

tribulus

There are many herbal supplements used for muscle building these days but the Tribulus Altus variety seems to continue to dominate the health and workout industry news. Tribulus Alatus is a variety of Tribulus growing in the Sahara Desert and in the Middle East. Tribulus Alatus has specific studies showing antioxidant activity, and real promise as a free workout booster because of its anabolic herbal, independent of androgenic action. This means it may work on a separate level for muscle building, and not easily neutralized. Studies showed strength and aggression increase with Tribulus Alatus, which can lead to stronger and longer workouts.

Tribulus Alatus modulates glucocorticoid activity, and eliminates excess cortisol. Tribulus Alatus has shown to increase endurance, and not just with libido. In studies, Tribulus Alatus has shown an increase in serum testosterone levels. Testosterone is great for muscle building and strength enhancement. Researchers concluded that it may also have aphrodisiac qualities due to its ability to increase androgen levels. Tribulus Alatus has demonstrated and proven itself as a prosexual herbal supplement, with more consistent effects than with muscle building and strengthening, but it has shown results for both areas. So, for men who workout, Tribulus Altus has two effect by both increasing endurance and libido. For women Tribulus Altus will increase endurance and muscle health.

How Can D-Aspartic Acid Help You Build a Chiseled Physique?

D Aspartic Acid Supplement

 

The body produces D-Aspartic acid, naturally. It is an amino acid, which has been found in the nervous and endocrine tissues of both animals and humans. It is one of 20 building blocks of proteins. D-Aspartic acid is present in the brain tissue in the last stage of embryo development and shortly after the birth of mammals, suggesting that it takes part in nervous system development. Also a high concentration of the D-Aspartic acid can be found in the testes where it plays a role in sperm production. So as you can tell D-Aspartic Acid plays many roles pertaining to growth and health in our bodies.

The D-Aspartic acid supplements, that you can find in stores and online, contain the form of the Aspartic acid responsible for increasing testosterone levels. D-Aspartic acid is the D-form of the amino acid, Aspartic acid and aids in building muscle tissue. D-Aspartic acid, also, increases the natural release and production of Testosterone in the body and is able to stimulate the Pituitary gland, which enables the testes to trap circulating D-Aspartic acid. Interesting…Huh?

How do Power Plates Work?

power plates

 

Power plates seem to be the latest trend in the fitness industry. But as we are well aware, fitness trends come and go. One company of vibrating power plates recommends using one’s whole-body while performing a workout on the vibrating platform. By doing this, the company claims that, it will add gains and strength to your workout. A number of studies have been done on these vibrating exercising machines, as more and more people are claiming their advantages.

The power plate companies claim that power plates help: increase strength and power; improve your golf performance; prevent age-related muscle loss; increase bone density; and remove toxins decreasing cellulite. The power plate company’s most marketed claim is the increase in strength and power and how it is used by elite athletes in the NBA, NFL, and pro-golf players.

Several Ways to Raise Testosterone

ways to raise testosterone

Testosterone is an incredibly important hormone for men and women to keep balanced within their bodies. Testosterone plays many roles in keeping one’s body and mind healthy, fit and vibrant. Testosterone is a naturally occurring hormone in both men and women and it is present in mammals, birds and reptiles. It is produced by the adrenal glands, above the kidneys and in the pituitary gland. Men produce larger amounts of testosterone, than women, that aids in the development and maintenance of the testes and sperm production.

 

Around the age of thirty, testosterone levels begin to drop, by about 10% every decade thereafter. Ouch! It is important to have your hormone levels checked by a doctor regularly, to make sure your body is producing enough testosterone. If not, then testosterone supplementation may be needed. Testosterone replacement therapy can take the form of injections, transdermal patches and gels, and oral therapy. Side effects of testosterone supplementation include acne and oily skin, sleep apnea, hair loss and/or thinning of the hair. One must out weigh the pros and cons of supplementation to having a deficiency of testosterone in the body.

 

When natural testosterone levels begin to drop in the body, many repercussions can occur as well. Without the proper levels of testosterone in the body one can suffer form excessive fatigue, reduced sexual interest, decrease in muscle mass, loss of muscle strength, increased body fat, weakened bones, back pain, cardiovascular risks, and sleep disturbances. Lack of testosterone on the brain can affect attention, memory, spatial ability and key cognitive functions. Evidence suggests that low testosterone levels may be a risk factor in the development of dementia of the Alzheimer’s type.

 

There is good news though! You can naturally help your body produce more testosterone by: maintaining a healthy weight; getting enough REM cycle sleep; resistance training such as weight lifting and power lifting; intermittent fasting; short intense, cardiovascular exercise; taking Vitamin D supplements; and decreasing one’s sugar intake. Also, stress can lead to reduced testosterone levels because when your body is stressed it produces high levels of Cortisol, which can block the effects of testosterone. Eating products that contain the important amino acid Leucine, such as peanuts, almonds, rice, cow’s milk, fish, chicken and red meat also improve testosterone production. It is highly recommended though, that the amount of red meat consumed, be less than other sources of foods containing Leucine. Taking a Zinc supplement is vital for testosterone production. Supplementing, your diet, with Zinc, for as little as six weeks has been shown to cause a noticeable increase in testosterone among men with low levels.

How Fast Can You Put on Muscle?

how fast can you put on muscle

Have you wondered how fast you can put on muscle? While common belief is that building muscle is a slow process, a study from the University of Oklahoma, published in the European Journal of Applied Physiology, set out to thoroughly examine that question.

The Study

The purpose of the study was to use weekly intense training and frequent testing to determine the precise time it takes for “skeletal muscle hypertrophy,” or muscle growth, during a resistance training program.

  • Participants: the study involved 25 healthy, sedentary men
  • Duration: the study lasted for an 8 week time period
  • High-Intensity Resistance Training: the study’s training program entailed the participants to train 3 times a week with 3 sets of 3 exercises, involving: leg press, leg extension, and bench press exercises. The routine was set to have the participants training until momentary muscle failure occurred. This was achievable in most cases after 8 to 12 repetitions in each set where specific weights were chosen for the participants.
  • Testing Measures: the study involved a weekly Computed Tomography (CT) scanner recording of the participants’ whole muscle Cross-Sectional Area (CSA) of their thigh to measure both muscle size and strength.

The Results

Here’s what the study’s results included:

muscle building results

The graph above shows the weekly participants’ recording of muscle growth and strength measured by the CT scanner. The top dotted line is the recorded muscle size, and the bottom solid line is the measured strength.

Essentially, the graph shows that from the pre-testing (P1 and P2) to week 8 (W8) there was a total increase in muscle size (CSA) of 13.8 cm(2) or about 9.6%. However, it is important to note that the initial increase in muscle size after the first week is due to swelling associated with muscle soreness. But the researchers, knowing this possible outlier in the study, didn’t actually believe their recordings were significant until week 3, when the measurements were actual hypertrophy.

Overall, these findings suggest that training-induced skeletal muscle hypertrophy can occur early in a training program, and that it doesn’t necessarily take the traditional view of 6-8 weeks of hard training before you first see muscle growth. The study specifically shows that in as little as 3 weeks, significant muscle growth can start to happen.

Considerations

Although the study found that muscle growth can happen a lot quicker than traditional belief (of 6-8 weeks), the high-intensity resistance training involved for such results is incredibly tough. Each set required the participant to have momentary muscle failure, where there were 3 sets 3 times a week. So if you really want to put muscle on quickly with fast results, you have to work hard.

Also certain supplements may be beneficial to putting on lean muscle, such as Double Dragon’s Win 50

Resources:

http://www.ncbi.nlm.nih.gov/pubmed/21409401

http://sweatscience.com/how-fast-can-you-start-putting-on-muscle/

http://prohormonesdirect.com