🚨If You want Personal Training on Body Building and Fatloss join my Transformation Program 📱Just DM me WhatsApp to enroll link below WhatsApp Link
What is TESTOSTERONE Here’s are some key points about testosterone:
1. Hormone Production: Produced in the testes (in males), ovaries (in females), and adrenal glands.
2. Development: Promotes development of male reproductive tissues and secondary sexual
characteristics during puberty.
3. Functions: Influences muscle and bone mass, facial and body hair growth, voice deepening, mood, libido, and energy levels. 4. Regulation: Controlled by feedback loops involving the hypothalamus, pituitary gland, and testes/ovaries.
Testosterone is essential for sexual development and various physiological functions in
both males and females.
History of Spartans Testosterone Methods
- Modern Concept: It's a contemporary fitness or health regimen inspired by ancient Spartan warriors.
- Inspiration: Draws from the rigorous training and lifestyle of Spartans known for their intense physical training and discipline.
- Objectives: Focuses on optimizing testosterone levels through a combination of intense physical exercise and possibly specific dietary strategies.
- Historical Inspiration: While inspired by Spartan practices, it isn't a direct historical method used by ancient Spartans themselves.
- Integration of Science: Blends historical inspiration with modern fitness and health science to achieve its objectives.
This method emphasizes disciplined training and possibly dietary adjustments to achieve fitness goals, reflecting a modern interpretation of the Spartan warrior ethos rather than a direct historical practice.
Now talking about HOW TO BOOST TESTOSTERONE
We will achieve this through Spartan Testosterone Methods
•Here’s are 15 methods ( At last I have mentioned skin care
Routine also)
1. Weight lifting and resistance training:
Mentioned at last
Engaging in regular weight lifting and resistance exercises stimulates the
production of testosterone. Focus on compound movements like squats, deadlifts, bench presses, and pull-ups, which involve multiple muscle groups and create a larger hormonal response. Aim for 3-4 strength training sessions per week, with each session lasting about 45-60 minutes.
2. HIIT (High-Intensity Interval Training):
Mentioned at last
HIIT involves alternating between short bursts of intense activity and periods of rest or low-intensity exercise. This type of training can significantly boost testosterone levels compared to traditional steady-state cardio. For example, sprint for 30 seconds, then walk or jog for 1-2 minutes, and repeat for a total of 15-20 minutes.
3. Reducing stress:
Chronic stress elevates cortisol, a hormone that can inhibit testosterone
production. To reduce stress, incorporate relaxation techniques such as deep-breathing exercises, yoga, meditation, and hobbies you enjoy. Regular physical activity, sufficient sleep, and maintaining social connections also help manage stress.
4. Getting quality sleep:
Testosterone production mainly occurs during sleep, particularly during REM sleep. Aim for 7-9 hours of uninterrupted sleep per night. Establish a regular sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is dark, cool, and quiet to improve sleep quality.
5. Consuming enough protein, fat, and carbs:
Balanced nutrition is essential for hormone production. Protein supports muscle
repair and growth, fats are critical for hormone synthesis, and carbohydrates provide the energy needed for intense workouts. Include a variety of protein sources (meat, fish, dairy, legumes), healthy fats (avocado, nuts, olive oil), and complex carbs (whole grains, vegetables, fruits) in your diet.
6. Minimizing sugar intake:
High sugar intake can lead to insulin resistance and weight gain, both of which are linked to lower testosterone levels. Reduce consumption of sugary snacks, desserts, and beverages, and opt for whole foods like fruits and vegetables to satisfy your sweet cravings.
7. Avoiding overeating and undereating:
Both excessive calorie intake and severe calorie restriction can disrupt hormone balance. Overeating can lead to obesity, which is associated with lower testosterone levels, while undereating can cause nutrient deficiencies and reduce testosterone production. Aim for a balanced diet that meets your caloric needs, supports your activity level, and includes all essential nutrients.
8. Taking natural testosterone boosters like ashwagandha:
Ashwagandha is an adaptogenic herb known for its stress-reducing properties.
Studies have shown that it can lower cortisol levels, which in turn may boost testosterone. Take ashwagandha supplements as directed, typically 300-500 mg of a root extract standardized for withanolides.
9. Supplementing with vitamins and minerals like vitamin D, zinc, and magnesium: Deficiencies in these nutrients are linked to low testosterone levels. Vitamin D can be synthesized in the skin through sun exposure, but supplementation may be necessary, especially in winter months. Zinc is crucial for testosterone production and can be found in meat, shellfish, and legumes. Magnesium supports numerous bodily functions, including testosterone production, and is found in leafy greens, nuts, and seeds.
10. Ensuring sufficient cholesterol intake:
Cholesterol is a precursor to testosterone. Including healthy sources of cholesterol, such as eggs, lean meats, and dairy products, can support hormone production. Avoid processed and trans fats, which can negatively affect heart health and hormone balance.
11. Avoiding alcohol consumption:
Excessive alcohol intake can lower testosterone levels and impair liver function, which is crucial for hormone metabolism. To maintain optimal testosterone levels, avoid alcohol or consume it in moderation. This means limiting intake to no more than one drink per day for women and two drinks per day for men.
12. Avoiding drug abuse:
Certain recreational drugs and prescription medications can negatively impact
testosterone production. For example, opioids and anabolic steroids can suppress the body's natural hormone production. Avoiding these substances can help maintain healthy testosterone levels.
13. Consuming healthy fats:
Diets rich in monounsaturated and polyunsaturated fats support hormone health.
Sources include olive oil, avocados, nuts, seeds, and fatty fish like salmon. These fats provide the building blocks for hormone synthesis and support overall health.
14. Incorporating intermittent fasting:
Intermittent fasting involves cycling between periods of eating and fasting. Some studies suggest it can support hormonal balance, including testosterone levels. Popular methods include the 16/8 method (fasting for 16 hours and eating during an 8-hour window) or the 5:2 method (eating normally for 5 days and consuming very few calories on 2 non-consecutive days).
15. Reducing exposure to estrogen-like chemicals:
Avoiding products containing BPA and other endocrine disruptors can help maintain testosterone levels. These chemicals are found in some plastics, canned foods, and personal care products. Use BPA-free containers, opt for fresh or frozen foods instead of canned, and choose natural personal care products.
SKIN CARE ROUTINE
(Mandatory & basic routine)
External Care:
1. Wash your Face 2x (Morning & Evening)
- Gently massage your face, don't go harsh
- Use any cleanser which suits you, don't use too harsh face wash or cleanser. - Dry your face with a good towel by tapping on the face.
2. Use a serum: use one of the serum as per your skin type & requirement.
Morning Night
Vitamin C Retinol
Salicylic acid Tretinoin
Niacin amide Hyaluronic acid
3. Use a good moisturiser after face wash
4. Gel based sunscreen SPF 50
( Morning ) Weekly once: (Home remedies)
1. Multani mitti + Rose Water
2. Coffee besan with honey and Dahi 3. Aloe Vera with Vit E Capsule
HIIT WORKOUT #WHAT to start with⬇️ •Treadmill Running (2-3Km) OR •Stairs Running 50 Rounds
(50 up and 50 down)
⬇️ #THEN after Running Session go with these
•Jumping Jack- 500
•Burpees - 10*5
•Jumping squats - 10*5
•Kettle Pull - 10*5
•Clean Press - 10*5
•Mountain Climber - 25*5
Russian twist - 50*3
🚨REPEAT 3-5 times
GET FIT WITH - alt_lifts 💪 🚨If You want Personal Training on Body Building and Fatloss join my Transformation Program 📱Just DM me WhatsApp to enroll link below WhatsApp Link
