Testosterone is a fundamental hormone for men, since it determines, for example, your sexual capacity, your muscular gains or even your strength. And, from the age of 40 more or less, it gradually decreases, in the same way that your growth hormone does. Therefore, from that age it is more difficult to gain muscle.
In fitness terms, there are testosterone boosters, and professional bodybuilders regularly include them in their steroid cycles, but there are also natural ways to maintain and even increase testosterone…
7 tips to boost your testosterone after 40 years
1- Maintain a stable body fat index between 12 and 16 percent maximum.
2- Have a quality sleep and sleep at least 8 hours a day.
3- Among all the supplements you take, don’t forget zinc and ashwagandha.
4- Sunbathe frequently and protection, and plenty of vitamin D through food.
5- Train at least 3 days a week and, in addition to hypertrophy and muscle isolation exercises, give power to strength routines with exercises such as squats, deadlifts or bench press. Leg training triggers our testosterone.
6- Eat as much protein as you can; minimum 1 gram for each kilo of body weight.
7- Take this testosterone booster from Amazon, which is also at a very good price:
Roberto Cabezas is a specialist in fitness, CrossFit, bodybuilding, training material, nutrition and sports supplementation at Men’s Health Spain. Graduated in Journalism from the Faculty of Information Sciences, in Madrid, he has always liked sports. I played soccer, practiced karate, tennis and now I am passionate about paddle tennis and training in the gym. I firmly believe that leading a healthy life, eating well and exercising daily, is essential for both the body and our mental health. And I encourage you to combat stress with fitness training through exercise routines. One of my hobbies is buying food because I love eating, especially meat, but also fruit and healthy desserts. I am not missing my daily protein shake and to recommend, try the peanut butter with banana, this is one of many of the recommendations that you can find among the nutrition contents in which I write and deal with topics such as creatine, protein whey among others. Professionally, before joining the Hearst Magazines Healthy Unit, I spent almost 20 years at the magazines Teleindiscreta, TP and Supertele, from the same company, where I learned to be a journalist. Before I went through an economic consultant and a women’s website.
More hobbies? Reading, music, movies, series and playing with my children. Live and let live!