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Monday, September 24, 2012

MIXING Up Your Exercise Routine

Exercise does have a positive effect on your testosterone levels, strength and overall health according to the experts. The KEY to continued success is MIXING it up. Our bodies are amazing in their adaptability and if one simply does 3 sets of 20 push ups a day, day after day, after day.......your body adapts to that and you are NOT surprising your muscles any more and you can slow down or stalemate the benefits. Better to do perhaps the same 60 push ups a day, however on your second set of 20, go to complete exhaustion or failure to complete one more rep. In other words do 10 push ups for a warm up and then your next set could be 20 push ups, however on your third set, go to exhaustion whether it is 21 push ups or 24 or 26 etc. The key is to have at least one set a day that you absolutely MAX OUT on and throw your body a curve. The varied intensity levels can do wonders for your overall strength and endurance.

It is very similar to the interval training while walking. Instead of walking say 2 miles every day at the same intensity and pace, MIX IT UP - walk as fast as you can for 2 Min's and then go to your normal stride for 2 Min's etc. You can do the same with push ups. Mix it up every other day. perhaps one day simply do  5 or 6 sets of 20 and on opposite days do a warm up of 10 or 15, and then do a set or two sets to exhaustion etc. It is the varied routine that makes a difference and can increase overall strength and endurance and testosterone levels. Also mix in some pull ups, squats, abdominal routines etc. The key as I understand it is to keep your body guessing what is coming so you don't get into a rut.


First, the brain releases a substance called Luteinizing Hormone, or “LH” for short. LH basically “tells” the body to start producing testosterone. Once this occurs, the adrenal glands release DHEA into the bloodstream. LH and DHEA then travel together to the testes where testosterone production begins. Testosterone can now be released into the bloodstream to perform its magic.So, without further ado, here are some basic methods you can implement in order to naturally raise your body's levels of testosterone and take advantage of all of its amazing benefits.1) Use compound exercises as the cornerstone of your workouts. I’m talking about the basic, bread-and-butter lifts such as squats, deadlifts, bench presses, rows, chin-ups, dips, lunges and military presses. This will place your muscles under the greatest amount of stress in the gym and will force your body to increase testosterone production.2) Always train with 100% effort and intensity. If you want to see real muscle gains, you must be willing to push yourself to the limit in the gym. Again, greater muscular stress in the gym translates to higher testosterone output.
3) Train your legs equally as hard as your upper body. As you may already be aware, intense leg training can actually stimulate growth in your chest, back and arms. This is due in part to the increase in testosterone that leg training induces.
4) Increase your EFA consumption. Essential Fatty Acids from sources such as peanuts, avocadoes, fish and healthy oils like flax seed, olive and canola are a great way to naturally boost testosterone levels.5) Reduce your intake of soy. Soy protein raises the body’s levels of estrogen (the main female hormone) and this has a direct negative effect on testosterone levels.6) Limit your consumption of alcohol. Alcohol has been shown to have quite a dramatic effect on testosterone levels, so try to limit your "binge drinking" nights and keep your alcohol consumption in moderation.7) Increase your dietary intake of cruciferous vegetables. Broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts have all been shown to dramatically reduce estrogen levels, thereby raising testosterone.8) Lower your daily stress levels. Being overly stressed stimulates the release of “cortisol”, a highly catabolic hormone that will cause your testosterone levels to plummet.9) Increase your sexual activity. Sexual stimulation causes the body to increase the production of oxytocin which increases endorphin production (the "feel-good" chemical), and this also raises testosterone.10) Make sure to get adequate sleep every night. A lack of sleep contributes to cortisol production, and this will lower your testosterone levels.So there you have it, 10 basic, easy-to-follow guidelines for increasing your testosterone levels naturally.Start implementing these techniques on a consistent basis

What about type II Diabetes and testosterone levels in Men?

  • Among men with low testosterone levels, 70% reported ED and 63% reported low sex drive.
  • Did you know that over 13 million men suffer from low testosterone and 90% remain untreated?
Low testosterone is a common condition that often goes undiagnosed because its symptoms are similar to other conditions. If you have type 2 diabetes, you are twice as likely to suffer from low testosterone as a man without diabetes.
The symptoms of low testosterone can include diminished interest in sex, erectile dysfunction (ED), reduced lean body mass, depressed mood and lack of energy. If you are experiencing diminished interest in sex, ED or multiple symptoms together such as lack of desire to have sex and lack of energy you should talk to your doctor.
Low testosterone can be easily identified and treated. As a starting point, take the Androgen Deficiency in the Aging Male (ADAM) questionnaire below. This may be helpful in assessing your likelihood of having low testosterone.
Your physician can check your testosterone levels with a simple blood test. If you do have low testosterone it can be easily treated by your physician. There are several treatment options available such as gels, patches or injections that increase the amount of testosterone in your body. You can also ask about a referral to visit an endocrinologist or urologist who specializes in treating conditions like low testosterone.
To learn more about low testosterone, visit

Identifying Low Testosterone: The ADAM Questionnaire

(Androgen Deficiency in the Aging Male)

If you are experiencing a lack of interest or desire in sexual activity, take the ADAM questionnaire and share it with your doctor. If you answer yes to questions 1 or 7 or any 3 other questions, you may have low testosterone and you should see your doctor
1. Do you have a decrease in libido (sex drive)?YesNo
2. Do you have a lack of energy?YesNo
3. Do you have a decrease in strength and/or endurance?YesNo
4. Have you lost height?YesNo
5. Have you noticed a decreased "enjoyment of life"YesNo
6. Are you sad and/or grumpy? YesNo
7. Are your erections less strong? YesNo
8. Have you noticed a recent deterioration in your ability to play sportsYesNo
9. Are you falling asleep after dinner? YesNo
10. Has there been a recent deterioration in your work performance? YesNo


IF you are an aging male with type 2 diabetes, you NEED to step up to the plate so to speak, have some blood tests run for Iodine levels, testosterone levels, bone density levels, perhaps a stress test EKG and then under a doctor's supervision, START DOING SOME HIGH INTENSITY demanding testosterone boosting exercise.

Push ups, interval aerobic walking. pull ups, working with dumb bells, squats etc. YES, you can do it if you want to. Even if you have been a couch potato all your life, it is never to late to change that. You will add life to your years and years to your life.

Have a great day and just for fun see how many push ups you can do right after reading this. If you give it your best shot for 30 days, you will BE AMAZED at what you can accomplish in that time frame.


For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. (NIV) John 3:16

1 comment:

  1. But extreme work out can have the opposite effect and actually temporarily improve your system blood sugar levels right after you stop exercising. This is especially true for many people with diabetic issues. The body recognizes extreme work out as a pressure and releases pressure hormones that tell your body to improve available system blood sugar levels to fuel your muscles. If you have diabetic issues you may need to check your glucose after work out to see if this happens to you.
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