As untrained men get older (past 40 usually), many of them notice how significantly weaker they get, and also notice that keeping and building muscle gets increasingly harder.
Many men think this is just part of the ageing process, and decide that it’s just the way that it’s going to have to be from then on. What many men fail to realise is that this doesn’t have to be the case. There are many things that can be done to fight against rapid ageing, excess body fat (especially man boobs and fat around the belly), low muscle mass, and consistently feeling tired and fatigued.
What many men fail to understand, that large gains in body fat (usually as a result of neglect with their health and lifestyle over a period of time), will negatively impact their androgenic hormones. Androgens are hormones that stimulate or control the development and maintenance of male characteristics (such as lean muscle mass). Low levels of androgens are closely linked to harmful high body fat levels and chronic stress.
Many overweight men also have high levels of the hormone estrogen, this is very often due to excessive levels of body fat around the organs and mid-section. One of the main reasons men have high levels of estrogen is due to an enzyme called aromatase. The higher the level of body fat you have, the more aromatase you have. It’s the aromatase that converts the testosterone that you do have, into estrogen. High levels of estrogen will promote increased fat storage, especially around the breast and stomach area in men (man boobs or ‘moobs’).
So bearing all this in mind, a simple approach to anti-ageing, maintaining lower body fat levels for men and staying strong, would be to try and stop all this from happening. The best way to do this is to support muscle development, minimise muscle tissue breakdown, increase testosterone levels from the food you eat and training correctly along with the foods you eat.
How Do You Start Doing This?
1. Lifting weights
Lifting weights has been shown to increase testosterone in males. Ensure safe and correct is used to ensure safe and effective progress.
2. Consume Lean Sources of Protein in every meal
Men who don’t exercise regularly, eat far too little protein. Adequate protein helps your muscles repair and grow following strength training. Increased muscle tissue is linked to increased testosterone levels. I like to recommend 1.5 grams of protein per kilogram of bodyweight.
3. Consume Healthy Fats Within Your Meals
You need to consume some healthy fats such as coconut oil, almonds, olive oil, cashew nuts, grass fed beef, eggs and oily fish. Testosterone is made from cholesterol, and you need to consume essential fats for optimal cholesterol intake.Too much can be harmful so check on what’s right for you.
4. Reducing Your Stress Levels
Reducing stress levels have been shown to be reduced over time with the production of stress hormone cortisol. Too much at the wrong times of the day, has been shown to lower testosterone in males. It can also jeopardise your motivation in the gym.
5. Minimise Alcohol Consumption
Chronic alcohol consumption is linked to increased estrogen levels in males, and lowered testosterone levels.
Taking steps to increase your testosterone levels, can impact your life in such a positive way. Start by using some of these tips and notice how good you feel.
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