Testosterone defines men; it is that one thing that makes them masculine. Sometimes, those men who work out are in need of some extra testosterone in order to successfully exercise and get some results. There are also men who don’t have enough testosterone in their bodies, so they need more of this hormone in order to “function” properly. There are lots of ways to get additional supply of this hormone. Some men who have low T (low testosterone levels in their bodies) applies for the testosterone replacement therapy. Some men consume testosterone boosters, others do testosterone boosting workouts. But did you know that there lots of ways to increase your testosterone levels “naturally”? In this article, we will recommend some of the best testosterone boosters that you can find useful, be it an exercise or a type of food.

boost testosterone levels with intense exercise

Short intense exercises

Short intense exercise is known as one of the best testosterone boosters. Also, it can help you burn fat faster and it increases the amount of human growth hormone in your body. If you combine these exercises with intermittent fasting, you will get even better results. Intermittent fasting means that you are restricted to eating very little or not at all for 16-24 hours a day. If you do it as recommended, intermittent fasting will help you to lose weight and burn fat.  Also, intermittent fasting will help your body to produce more satiety hormones such as insulin, leptin, melanocortins and cholecystokinin. These hormones are known to increase libido and prevent further testosterone decline. The high-intensity training, when combined with intermittent fasting, is a winning combination. High-intensity training alone will help your body to burn sugar first. Then, in the next 36 hours, your body will start to burn fat. This kind of training will raise your levels of testosterone, it will increase your endurance and it will also help you to lose weight and achieve the desired figure.

Avoid Stress & get some good sleep

avoid stress and get good sleepBefore anything else, you should learn a bit about cortisol. This is a hormone that harms testosterone production in your body. When you are having a stress, your body releases cortisol and directly blocks the production of testosterone in your body for a short period of time. This means that people who experience chronic stress get their testosterone levels drastically decreased. If you want to keep your testosterone at normal levels, you need to keep cortisol in check, which means that you need to avoid stress.  When it comes to sleep, you should know that being fatigued and sleepy all the time affects your testosterone levels too.  This means that if you want your natural production of testosterone to be as it should, you should sleep at least 7 hours a day.

Consume Vitamin D

boost your testosterone by taking vitamin D supplementationVitamin D is quite important for human body and you can double that when it comes to men. It is responsible for the development of the sperm cells and it helps in maintaining your sperm count levels high. Vitamin D also boosts testosterone production and increases libido. There are lots of vitamin D supplements that you could take, but you should also consider sun exposure in reasonable measure. Safe tanning bed with electronic ballasts is a good alternative for getting some of that vitamin too.                    

Reasonable doses of proteins, fats and carbs can help too

Your diet also affects your testosterone levels. This means that you must always know what to eat and when to eat it. Protein is very helpful in this matter because it is crucial for your health, immune system and it also helps you lose weight. All of these are important for your testosterone levels, which mean that protein is indispensable for testosterone too. Carbs are necessary for your body to optimize testosterone levels during resistance training. When it comes to fat, recent research has shown that having a reasonable dose of it in your body is quite helpful too, so it is recommended to consume food that slightly increases fat levels but don’t harm your organism. After all, a healthy diet is the best testosterone booster that is easy to find.

Consume Zinc

It is scientifically proven that consuming zinc will increase the amounts of testosterone in your body. You can consume zinc through various pills, tablets, and powders, but the best source of zinc is food. You can find a lot of this mineral in meats, fish, raw milk, raw cheese, beans, and yogurt. Also, you should consider consuming vitamins A, C, and E who are also useful for testosterone production in your body.

Increase testosterone levels through strength training

strength training to increase testosterone

Strength training is also very efficient testosterone booster if you do it so intensely enough. If you want to boost your testosterone, you should increase the weight you lift and reduce the number of reps. When you slow down your movement, you are doing the high-intensity exercise(increases tension on your muscles compared to when you are rushing the movement) and increase the amount of testosterone in your body.

Control levels of sugar in your body

too much sugar is bad for you

When you eat a lot of sugar your testosterone levels start to decline. This is because sugar increases the insulin (above the recommended levels) in your body, which leads to testosterone deficiency. This means that you must pay attention to your diet. Eliminate unnecessary sweets and know that sugar is everywhere, even in grains and fruit, which means that you must watch out for “tricks and traps”.   

Trying these foods can help too

In order to simplify a process of gaining some extra testosterone, we have decided to develop a list of foods that you could find quite helpful. If you want to know how to start your “natural” testosterone boosting treatment, you could try with including some (or all) of these into your diet. 

Natural testosterone boosters

Spinach/Spring salad Mix

This one should be an indispensable part of your diet. It is not only because it boosts your testosterone levels, it is also because it contains zinc, which is indispensable for both testosterone and your health.

meat to boost T


There is no good workout without a good chunk of meat on your plate. Meat (beef in particular) contains protein which is necessary for your muscles. It also contains a reasonable dose of fats and cholesterol that are responsible for testosterone production.

nuts naturally boost T


These are recommended for you because there is selenium in them. Nuts also provide your cells with enough cholesterol that helps testosterone production. You should be wary not to consume these in large doses because having too much selenium in your body is not a good thing. 
broccoli on team testosterone

Unlike most of this list, broccoli doesn’t boost your T levels. It actually reduces the amounts of bad estrogen in your body that harms your testosterone levels.
Testosterone natural boosters

Olive Oil

 Who doesn’t like olive oil? It is tasty, healthy and available everywhere. Olive oil also “feeds” your Leydig cells (which produce testosterone) and helps them to absorb cholesterol better.

About Author

Fitess model matiss stein
Matiss Stein

I am Matiss Stein, CEO and Founder of TopTestosteroneBoosters.org. I am a 21 year old fitness enthusiast and I am always looking for new ways to improve my body. I am from Latvia, who is studying in Denmark but currently doing student exchange program in Spain. I am interested in Business, Marketing, Advertising and Sales. Commercially focused, innovative and energizing character with strengths in relationship building and communication skills.

Prof Tim Noakes Low-Carb High Fat Stone Age Type Banting Diet

predeveloped world diet tim noakes banting

In South Africa Professor Tim Noakes has re-popularised (in his book The Real Meal Revolution) a low-carb high fat diet called the Banting Diet named after William Banting the creator of this diet even though I think it’s a type of diet consistent with what was eaten by people in the pre-development era when humans were still hunter gatherers for example the stone age, or the age when the Khoisan people roamed freely and undisturbed in Southern Africa. What differentiates the Banting diet from other low carb diets is that it restricts carbs and increases fat consumption while eating a moderate amount of protein. Apparently with this diet you can eat as much as you want as long as you are eating the right types of food, completely cutting out processed foods. This type of diet keeps you lean, and although you will be eating as much as you want, you will not eat that much as the types of food recommended on this diet are filling, also increased fat intake suppresses appetite.

This diet can be very expensive as you have to eat about 50/50 meat and vegetables and meat is very expensive (prices are increasing every year, inflation is crazy here in South Africa), the luxury with processed foods is that it’s cheap but it’s not good for you and makes you fat which is why the Banting diet cuts it and makes you eat like people used to in the Stone Age. The goal of the Banting Diet is to control your hunger by eating foods that keep you full for longer, so eating the types of foods that you can eat as much as you want (nutrient rich wholesome foods) without controlling portions but you still lose weight and stay lean. What this type of diet does is to make your body go into a state called ketosis, whereby your body starts using fats as energy instead of storing fat because you are not giving it enough carbs which is the body’s usual fuel system. You are forcing/tricking your body into burning fat for fuel which will allow you to get or stay lean.

The Types of food you will be eating if you want to go on a Tim Noakes/Banting Diet:

Free range eggs, fish, nuts (walnuts, almonds etc), Grassfed beef, full cream dairy products, leafy green vegetables, low sugar fruits, and you can drink sugar free coffee, green tea and water.

You have to say bye-bye to foods like this:

All processed foods which means, vegetable oils, artificial sweeteners found in diet drinks and fat-free, sugar-free products, white rice, potatoes, soft drinks, pastries etc.

The reason the diet is popular is because Prof Tim Noakes himself uses the diet himself and has shared his results so people are convinced of his diets effectiveness. He is overly restrictive on carbs for himself but says that others can have carbs in their diet but not a lot as they need to be restricted for this diet plan to work.

Having a super low carb diet can be very challenging to the average person as our daily meals are so carb intensive (whether processed or not). In a family setting the whole family would have to change the way it eats for this to work, the person who usually cooks has the power in whether this type of diet works or not. You would also have to do research on different low carb diets so that you do not eat the same stuff over and over again until you miss your old unhealthy habits. Oh you can buy the real meal revolution and get recipes from there, you could search online for lchf diets, there are many sites and facebook pages which share Banting style recipes.

tim noakes cook book
Click here to read reviews on the best selling diet book

You can click here for evidence in support of low carb, high fat diets. Follow the Prof on twitter to get updates on low carb dieting from the source. 

The best way to grow muscle in 2017

It’s a new year so people have New Year’s resolutions, they want to do things better this year especially when it comes to their health and fitness. Today I will share with you a way that you can get results in the gym this year. Using the tips I share in this article you will build solid muscle this year and be on your way to achieving your dream body.

How to get your dream body in 2017

Step 1 - setting realistic goals

I am all about goals so the first thing you will need to do is set realistic goals for yourself, so that each month you are not disappointed (you cannot gain 10kg of solid muscle in a month, it takes time, but if you are new to gym then you will get beginner gains then progress will start to slow down.)

Step 2- Get a workout program

You will need to design a workout program for yourself that fits your timetable, for example you need to figure out if you can gym 5 days a week or you can only manage 3 times a week and then design a workout plan that takes that into account to cater for all bodyparts as you will want to have a balanced physique. If you are new to gyming you might not be able to design your own workout plan so I suggest you go online and search fitness websites that interview fitness models or go to bodybuilding,com and look for  compound workout programs which I would recommend for beginners. If I were a beginner at the gym for example I would look for a fitness model who inspires me and is my goal physique (in my case that is Ryan Terry as we are around the same height and similar build without the godly aesthetics of course and the muscle mass). I would look for his sample workout plan which he has shared in interviews with fitness blogs online. Doing your goals physiques training routine serves two purposes, one it saves you the trouble of having to figure out your own training plan and two it keeps you motivated as you will want to follow every detail of the workout plan as you want to look like that person so much. With time you will learn how to tweak workouts in a way that best works for you and see what works and what doesn’t work for you.

Ryan Terry’s Workout (Replace with whom ever has your goal physique)

 Monday: BackSuperset: Wide Grip Pull Ups      4×12-15
Wide Grip Pulldowns      4×12-15
Superset: Close Grip Pulldowns 4×12-15
Close Grip Seated Rows                3×12-15
Bent Over Rows               4×12-15
Deadlifts              4×8-10
 Tuesday: Arms/Abs
 Triceps Dips        4×8
Single Arm Triceps Pushdowns  3×10-12
Skull Crushers    3×10-12
EZ Barbell Curls 3×8-10
Single Arm Dumbbell Curls           4×8-10
Hammer Curls   3×8-10
Sit-ups  4×50
Side Obliques Twists       3×20
Planks   3 sets to failure
Weighted Crunches        3×12-15
 Wednesday: Legs  
 Squat    4×10
Hack Squat          3×8-10
Leg Press             3×12
Leg Extension    4×12-15
 Thursday: Shoulders
 Side Lateral Raises           4×10-12
Smith Machine Seated Military Press      4×8-15
Straight Arm Front Raise               3×15
Cable Rear Delts Raises 3×15
Front Barbell Shrugs       3×12
Rear Barbell Shrugs         3×12
 Friday: Chest/Abs  
 Incline Barbell Press        4×10-12
Flat Dumbbell Press        3×10
Cable Fly’s           4×10-12
Incline Dumbbell Fly’s    3×10
Hanging Leg Raises          3 sets to failure
Abdominal Crunches      3×10
Cable Woodchop             3×15-20
 Saturday: Legs
 Single-leg Hamstring Curls            4×10-12
Stiff-leg Lying Leg Curls  4×10-12
Weighted Walking Lunges            3×10-12
Seated Calf Raises           3×10-12
Smith Machine Calf Raises           3×30
Single-leg Calf Raises      4×20
 Sunday is Rest day!

Step 3 – make sure you are eating the right food and using the best supplements if you can afford them

Most people think they eat enough but they never seem to get bigger and that is because usually they are not really eating enough, they just think they are, when you actually track how many calories you eat and you make sure you eat above maintenance calories it becomes easier to bulk and you start getting bigger. Supplements make gym and bulking a lot easier, you get more energy, recover faster and get bigger faster than without them depending on which supplements you use. To get the best result try and take the supplements your goal physique is taking so that everything of yours closely resembles what they do so that you can get similar results as much as naturally possible. In my case I would have to eat like Ryan Terry, here is his sample diet below:
Ryan Terry’s Diet:

Meal 1  120g Oats, 30g Blueberries, 10g Almonds & 30g of Whey Protein
Meal 2  3 Eggs & 2 slices of Granary Bread
Meal 3  Tin of Tuna, 300g White Potato & Mixed Salad/Vegetables
Meal 4  200g Chicken Breast & 80g Dry White Rice
Meal 5  300g Steak, 200g Sweet Potato & Mixed Vegetables
Meal 6  200g Salmon & Salad

Supplements     In an interview on a USN website Ryan terry shared his top 5 supplements as BCAA PowerPunch, Pure Protein GF-1, Hardcore Whey gH, CLA Thermos, and finally protein delite bars as a snack (please note that links in pics are affiliate links).

Step 4 – be consistent

Once you start do not stop going to gym do not stop counting your caloric intake, make sure you are always achieving your daily caloric goals. Do not stop taking your supplements if the money agrees and before long you will start seeing results, others will probably see them first which will spur you on to work even harder.

Step 5 – stay hydrated and get enough rest

There is no need to train more than an hour, muscles grow outside of gym when you are resting and feeding them. Drink enough water especially when you are using creatine or products like Hardcore Whey gH containing creatine.

Top 5 Meals to Eat Before Going to Bed to Make Muscle Gains

One of the best ways to improve your overall health and speed up your metabolism is by gaining muscle.

Along with weightlifting, it is important to properly fuel your body by eating the right foods. Eating the right foods at the right times will also increase your chances of success when it comes to building muscles.

It has long been thought that those of us aiming to increase our muscle mass should fuel our bodies with some protein right before bed, so our muscles grow even while we sleep.

This is a very good idea because even when we are sleeping, our bodies are working and our metabolism is running, and we do not want to waste that work. Here are some of the best meals you can eat before bed to help your body build muscle.

cottage cheese healthy muscle food
image from simple nourished living

1.    Cottage cheese with fruit and nuts.

Cottage cheese contains a type of protein called casein, which is a slow-releasing protein that is found mammal’s milk. Due to its slow-release time, dairy products like cottage cheese will nourish your body with protein over several hours, instead of overloading it all at once.

This means that virtually no consumed protein will be wasted, and you are essentially giving your body doses of protein throughout the entire night. Add some healthy nut options like almonds to feed your body the right fats it needs, and treat yourself with some fruit for taste and additional nutrients.

food for muscle gain tuna

2.    5-8 ounces of turkey, fish, or chicken.

Lean meat has a whole host of nutritional benefits, from being low in fat to high in protein. Meats like turkey, chicken, and fish are good options for a pre-bedtime snack because, just like dairy products, they contain a slow-burning form of protein.

Meats tend to contain high amounts of protein per calorie compared to other types of food, so you can eat a relatively small portion while still consuming a significant amount of protein. Add in some green vegetables like spinach or broccoli to your lean meat, and you have a balanced snack that will nourish your body all night as you sleep. 

best snack before sleeping for muscle gains

3.    Peanut butter.

 If you are not feeling very hungry but still looking to give your body a dose of protein before sawing some logs, consider a few tablespoons of natural peanut butter. Peanut butter usually contains roughly 8 grams of protein per serving.

Some people recommend mixing in a casein protein powder with your peanut butter for a quick, protein-dense snack. This snack idea can easily contain up to 50 grams of slow-release protein, depending on which particular brands you choose to use.

This particular meal can get a bit “expensive” when it comes to calories, though, so make sure you plan ahead and leave room for it in your daily caloric regimen. 

feeding muscles with eggs omelettes
4.    An omelet.

Eggs are a wonderful source of clean protein.

Add some low-fat cheese to your omelet along with plenty of vegetables, and you are on track to having a protein-packed, nutrient-rich meal that will fuel your body for hours. Both cheese and eggs also contain some essential fats that will help your body process the proteins you eat. If you don’t have time to cook the omelet, consider hard-boiling some eggs and slicing some cheese for a quicker, on-the-go ready snack.

healthy snacks for growing muscle granola

5.    Yogurt with granola.

Yogurt is convenient, delicious, and packed with casein protein.

Grains such as granola, chia seeds, and flax seeds all contain even more protein along with essential fatty acids that assist your body in slowing down the protein digestion process.

These five meal ideas will help you in your quest for muscle gains.

If you eat these meals within thirty minutes of going to sleep, your body will have the tools it needs to rebuild your muscles. This way, you can maximize everything that your body does on its own, and guide it to working for you.

This post was written by Rudy Dewatine, a fitness and weight loss blogger from France. You can find more of his work at http://bodyfatgenius.com where you can find out what not to eat.

Epic Gym Motivation (for 2017) – the past, the present and the future of fitness

I decided to put together a motivational video to inspire people just starting out or who haven’t started working out yet but are planning to start training in 2017. This video is also to motivate regular gym goers who are still aiming to reach their goal physiques. In this video I decided to include motivational clips of the people who inspired me when I first started training back in 2011, I also included people who inspire me in the present whose physiques I believe are the most aesthetic in the world, and I included some young guys in their early 20’s whom I believe have a bright future in the fitness industry and will take over from the legends I included at the beginning of the video. I used some clips from Fit Media Channel which is my favourite fitness YouTube channel which is regularly updated and produces quality videos which follow the progress of the guys that are featured on the channel. The guys featured on this channel become really successful after being featured. It’s like fitMedia channel has a good eye for fitness talent. This motivational video does not feature super big classic bodybuilding guys, or Olympia guys, it features guys with physiques that I believe are aesthetically pleasing and that is guys who are fitness models and compete in men’s physique and muscle model categories. That is the type of physique I myself would like to have am working towards.
best fitness motivation

In the video I use speeches by the Legendary Greg Plitt who sadly passed away about two years back because he was one of the most motivational figures in the fitness industry and I used to watch one of his videos every time before going to pump iron to get psyched to destroy those weights. I will write down some of the words in his speeches as I believe they are very powerful motivational quotes, that are worthy of being written down and printed out to be read to yourself every day when you wake up so that you are in a mind set to succeed every morning when you get up.

 Greg Plitt Success Quotes:

“I get asked a lot, what is the secret of achieving goals? How do you really quantate it? How do you put it down so every day you know if you going in that direction of success or maybe you’re altered? And people are like, “man! Is it your genetics? Is it your…potential?” Is it…you know when it comes down to it, success has nothing to do with potential, it’s all about the perseverance of somebody, that will override any endeavour. If you throw shit against the wall eventually something will stick. You guys that have this potential or don’t have this potential, you know that shit dies, what continues or lasts forever is the perseverance to always show up…that’s what champions do. Every single champion is the same as every ordinary person, the only differential it that they show up to the event every single day, they see failure as a learning curve, they welcome failure. You learn more from failure than you ever will from success.”   

“If you find a fear, the quickest, the easiest way you can beat it is initially, right when it comes in. If you allow it to sit, it will grow roots and start breaking you down, destroying the potential and person you can be. Again the champions guys, it’s not their potential, it’s not their genetics, it’s their perseverance to always show up, always willing to fail because in failure that’s a part of success. Success is not a marathon of life of just ups, success is formulated through failures. Through facing your fears, through falling down and getting back up. That’s what creates the champion. Success does not define us, we define the success.”

Please like and share this post and video if you liked it. I am planning to make more motivational videos and motivational post so subscribe via email to be alerted when I publish the next post. Have a merry Christmas and a happy new year everyone, to more gains in 2017.