testosterone & working out

Know Your Testosterone Numbers

by Van Becker, M.A., Certified Personal Trainer

It’s only natural for testosterone levels to decline with age. Testosterone, perhaps the most important male hormone, is affected by lean body mass, skin thickness, sexual drive and performance, and even longevity. Because testosterone is crucial to lifelong health and wellness, it’s important for men to know their testosterone levels and what they can do to keep them in a healthy range.

Reference values for Total Testosterone:
Males > 19-years-old is 240-950 ng/dL

As you can see, this range is quite wide. However, recent studies have shown that those in the top 5 percent lived an average of eight years longer than those who fell in the middle or lower range. So, what can men do to keep their testosterone levels elevated? Try these easy ways to boost “T” levels naturally.

:: Perform exercises that work several muscles or muscle groups at one time, such as squats, dead lifts and bench presses
:: Lose abdominal body fat – or that “spare tire” – which converts testosterone into estrogen
:: Turn up the passion in your life
:: Aim for 6-8 hours of sleep each night
:: Better manage stress
:: Take 1000mg of Vitamin C daily
:: Ensure you’re getting enough Vitamin A, B and E
:: Eat more healthy, monounsaturated fats and Omega-3 fatty acids
:: Get more Zinc from fresh produce or supplementation
:: Avoid Xenoestrogens (plastics, pesticides residues and soy products)

Follow these simple tips for a big boost in your testosterone levels.