Fortunately, there are many great products on the market designed to help. By choosing the top ranked testosterone booster and then combining that with a wise diet and workout program, you can totally transform your physique.
Lets walk you through what you should know.
With the wide number of testosterone pills out there, it can be very hard to tell which will deliver. Dont worry - weve done the research for you. The top testosterone booster on the market today is TestoFuel, which will not only assist with lean muscle mass building, but also help to boost your libido, slow down the aging process, improve sleep quality, enhance energy, and promote strong bones.
All in all, it is the most complete option for promoting male health and fitness available. It contains a combination of all-natural ingredients, so your risk of side effects will be incredibly low.
These include Vitamin D3, Vitamin K2, Vitamin B6, Magnesium, Zinc, D-Aspartic Acid, Siberian Ginseng, Fenugreek, as well as Oyster Extract. Oyster extract is very rich in zinc content, so that combined with the added zinc proves to be extremely powerful for testosterone enhancement.
One study published in the Nutrition journal assessed the correlation between zinc status and testosterone concentrations and noted that when zinc was depleted through nutritional measures, testosterone declined. And likewise, when subjects who were deficit in zinc supplemented, they showed a significant increase in total concentration levels of testosterone.
So altogether, these are formed into one powerful product that will start delivering results from the very first week you use it.
One look around the web illustrates just how popular this product is. With over 11,000 fans on social media outlets and hundreds of positive reviews from satisfied customers, its clear to see that if you need help, this product is here for you.
The company also offers a complete money back guarantee, so its virtually risk-free to try. Once youve seen the results it offers though, youll be looking to buy more, not return this product.
Click here to learn more about our top t-pills for 2014: TestoFuel
After you pick up your supply of TestoFuel, your work isnt done yet. Next comes making sure that you are forming a diet that will help to boost your results even further, ensuring that you are maximizing the potential that this product has to offer.
First, you need to make sure you are in a calorie surplus. You wont be able to build more lean muscle mass if you are currently in a calorie deficit or simply taking in enough to maintain your current body weight.
Men should aim for around 16 calorie per pound if they tend to gain body fat easily, while those who would classify themselves as hard gainer, should start at 18 calorie per pound and increase as necessary until muscle building is taking place.
Next, you need to set your macronutrients, protein, carbs, and fats.
Youll want to take in one gram of protein per pound of body weight, coming from lean sources such as chicken and turkey, lean beef, fish and seafood, whole eggs, low fat dairy products, and whey protein powder. Unlike many men often think, theres no reason to take in more than this level if your calorie level is adequate. The additional calorie beyond this will be better spent on the other two nutrients.
Carbohydrates and fats will vary indirectly with the more carbs you eat, the fewer fats and vice versa. For minimum values, you should consume no fewer than 120 grams of carbs on non-workout days and 150-200 grams of carbs on workout days, with the bulk of those carbohydrates coming before and after your workout session.
Try and keep these carbohydrates to slower burning sources such as brown rice, quinoa, barley, oatmeal, sweet potatoes, with the odd piece of fruit mixed in.
Immediately post workout you can have simple carbs such as bananas, white rice, white bread, and of the like.
Also aim to eat as many vegetables as you can without interfering with your calorie intake at all the main meals of the day.
Fats should be set at no less than 0.35 grams per pound of body weight to get your minimum requirements met. Most men will be better off taking in a higher level of fats on a day to day basis as they will help to promote greater testosterone production, an also help you get your calorie intake higher as well.
One study published in the American Society For Clinical Nutrition noted that men who consumed a diet containing 41% of their total calorie intake from fats saw a 15% increase in testosterone levels compared to those consuming a diet with just 18.8% total dietary fat content.
Fats should come from healthy sources such as olive oil, fatty varieties of fish, nuts and seeds, natural nut butter, avocados, coconut, along with the saturated fats found in grass fed meats. These will help keep you healthy as you focus on gaining lean muscle mass.
Fats should be placed in most meals of the day, only being removed from the pre and post workout meals, where you are better served with protein and carb based meals only.
Finally, make sure you are drinking at least 8 cups of water daily, more on the days that you workout.
Below youll find a sample daily menu for a man looking to build mass.
cup oats 1 whole egg + 6 egg whites with diced vegetables 1 tbsp. olive oil 1 orange
1 cup Greek yogurt with 1 cup berries cup toasted oats, and 2 tbsp. slivered almonds
5 oz. grilled chicken breast 1 cup brown rice avocado 1 cup steamed broccoli
1 scoop whey protein powder 1 banana
1 scoop whey protein powder 1 bagel with 1 tbsp. Jell-O
4 oz. grilled salmon Steamed asparagus 1 cup spinach salad with olive oil dressing
1/2 cup cottage cheese 1 tbsp. natural peanut butter
Remember to include a good level of variety in your program as well to help ensure that you are covering all your nutritional basis.
Now we come to workout design. Its going to do no good eating to build muscle and using supplements to improve your hormonal levels if you arent applying the overloading stress you need from your workout program.
Exercising to build muscle isnt as complicated or hard as some people have come to believe however. All you need is a good game plan and youll be set for success.
You can choose to either do a full body workout program or an upper/lower split program depending on your time availability for hitting the gym as well as your overall recovery capacity. Remember that if you arent recovered when youre hitting the gym, youll only break your body tissues down further, moving away from your end goal. Recovery is a must before you hit the gym to proceed with another session.
Once you have your workout split selected, then you need to ensure you are selecting the right exercises to perform with each workout. As often as possible, focus on compound movements including squats, deadlift, bench presses, shoulder presses, pull-ups, dips, lunges, leg presses, and bent over rows.
Since these work more muscle fibers in each and every rep that you do, youll see a higher overall testosterone boost and since youre lifting more weight overall in the session, youll also gain more strength and see excellent metabolic enhancement as well.
You should keep your rep range towards the lower end for strength gains - aiming for 5-10 reps for most exercises.
Isolation moves can be added towards the end to really finish the muscle groups off.
Below youll find a sample upper/lower split that you could follow.
Exercise
Reps
Sets
Rest
Bench Press
6-8
4
60 seconds
Bent Over Rows
6-8
4
60 seconds
Shoulder Press
10
3
45 seconds
Lat Pull-Down
10
3
45 seconds
Bicep Curls
12
2
30 seconds
Tricep Extension
12
2
30 seconds
Lateral Raise
12
2
30 seconds
Exercise
Reps
Sets
Rest
Squats
6-8
4
60 seconds
Deadlifts
6-8
4
60 seconds
Lunges
10
3
45 seconds
Leg Extensions
12
2
30 seconds
Hamstring Curls
12
2
30 seconds
Standing Calf Raise
15
3
30 seconds
Seated Calf Raise
15
3
30 seconds
In addition to taking your Testofuel, there are a few other supplements that you should be concerning yourself with. These will help to make sure your body has everything that it needs for fast and full recovery and muscle enhancement.
Getting in enough protein is vital to your success and youll want a fast acting source right before and after your workout session. A good quality whey isolate will deliver and help ensure your needs are met.
Creatine provides the high energy compound creatine phosphate, which will go on to form ATP. ATP is what fuels each intense muscle contraction you make, so will help to prevent fatigue from coming on during your workout session while enhancing strength. For instance, in a study published by researchers out of the Texas Womans University, it was noted that those supplementing with creatine phosphate showed a 6% increase in bench pressing activity.
A quality multi-vitamin is also a smart product to get in your line-up. While its always best to make sure that you are getting your nutrients from real food, the multi-vitamin can serve as excellent back-up support.
Finally, dont overlook fish oil. Getting in enough omega-3s is important for maintaining good insulin sensitivity, which will help ensure that you are using the carbohydrates you eat to build lean muscle mass, not convert them to body fat.
The omega-3s are also going to be great for warding off diseases such as cancer, heart disease, and diabetes.
So get your program together, get your supplements, and get your diet in order. Do these three things and you will be on your way to making your very own body transformation.
Brown, C. et al. (1996). Effects of dietary fat and fiber on plasma and urine androgens and estrogens in a controlled feeding study. The American Society For Clinical Nutrition. Vol. 64, No. 6.
Beck, F. et al. (1996). Zinc status and serum testosterone levels in healthy adults. Nutrition. Vol. 12, Issue 5.
Almada, A.L. et al. (1995). The effect of creatine monohydrate ingestion on anaerobic power indices, muscular strength, and body composition. Acta Physiol. Scand. Volume 153, Pp. 207-209.
