The one scary thing about testosterone is there is something that you use about every day of your life, and always have on you that could seriously be hurting your testosterone production. You will never guess what that is. It’s your smartphone, its something that you use every day to browse the internet. Open your applications, call and text the people that you love. And the deal with cell phones is that it’s accepting and receiving and sending so many different signals. At various times that when that cell phone is sitting in your front pocket listen up guys its sending radio signals near and around, and all kinds of waves in the vicinity of your genitals which is a huge area for testosterone production. So by doing things like having a special case that can block those certain waves and reduce those waves, you can generously decrease those waves, and how they are affecting your testosterone production but you don’t even have to shell out a ton of money for one of those cases as long as you keep a few simple principles in mind.
One of the things that I do and I don’t know if this helps more, this is just something I think I have gone through to convince myself of is that, I keep my cell phone in my back pocket, when I am standing up and something that I do when I sit down, and I will just put it out on a table or in my bag or backpack, if I have that around I set it near my place if I am sitting down at dinner or lunch out or something to keep it away, from you know your testosterone generators I guess lets call them or some of your primary testosterone generators. Something else that you can do is when you are not using your cell phone or if you are going through periods of time that you are not using your cell phone during the day shut it off or put it on airplane mode or you can turn off your cellular network.
So that’s not having as high of frequency signals that it’s sending out or receiving from the cellular network and I just find out too recently that being connected to wifi is also something so if you have your laptop computer sitting on your lap that’s something that can also greatly reduce your testosterone production. So you definitely want to watch out for that. I have seen several different laptop carrier cases that you can set on your lap and then you can set the Computer on that to help reduce the effect of those waves. So now you have a few different options and now you have got a better idea a much better idea. Some of the things that we use on daily basis computers and cell phones and smartphones who would have thought that they are greatly reducing the amount of free testosterone that our body is allowed to produce so make sure you are using these few healthful habits.
Put it on airplane mode or turn off your cell when you don’t need it you should shut off the wifi on your phone. When you don’t need it. Like I said I carry mine in my back pocket or set it out as often as possible or keep it in a bag when I can so take these, apply them and get that free testosterone going even more now, you can get this testosterone reducing things out of your life or at least not use them as often or just put them on a safe mode so it doesn’t affect your testosterone as badly.
How 10 minutes a day relaxation a day can multiply your testosterone
Relaxation isn’t only an underestimated use of therapy that we need to incorporate into our daily lives. Its something that also can increase testosterone production by a dramatic amount and seriously multiply testosterone. So when we are stressed we go through a fight or flight response, as they call it professionally or your body and mind are going into crisis mode as it can sense danger or stress, whether it’s about money or you are about to get hit by a car. Hopefully, that’s not the case but whatever it may be, your body produces cortisol which is a stress hormone that limits the production of testosterone. Let me reiterate that cortisol, the production of cortisol vs stress limits the production of testosterone. So the negative side effect of this is a suppressed libido, suppressed aggression, or assertiveness, and also knocks away the competitive drive which is something that’s really going to be beneficial as far as getting in to the gym and working out is going, you are going to be wanting to hit your numbers in the gym and lifting heavy weights. So if your competitive drive is taken away because of your stress you are probably not going to be hitting the weights repetitions volume intensity that you need to.
So keep in mind that stress is something that you really need to get better about managing and if you are going to be serious about your testosterone production, because if you can nail everything else in this article series your exercise obviously going to be really helpful. But if you can learn to relax and I am just going to say 10 minutes a day should be your bare minimum goal and if you don’t have 10 minutes a day you don’t have a life. And I know there are people out there who work 70 80 90 hours a week. But you can take 10 minutes out of your day whether you’re at your desk at home and night before you Got to bed in the morning before during and after you eat breakfast. At some point during the day just practice just close your eyes and sit back in a chair or lay on the couch or something and just close your eyes and either just enjoy the silence or listen to music or there are some great phone applications out there. It’s a sleeping application actually that can generate all kinds of noises like soft rain and a day at the beach and other combination. It will greatly help you I would recommend highly downloading one of these on your phone or listening to music something familiar, something common, or maybe something new and just close your eyes and taking huge deep breaths and try not to think about anything that’s going on in your day or any stress or anything that’s could be causing you any kind of positive or negative stress, just be in the zone, get in the zone take a deep breath let it out and just repeat and focus on the breath. I know it sounds stupid to some of you but you know a relaxation is a form of mediation and it is really great for your general health and your stress levels.
But its also going to greatly improve your testosterone reduction or testosterone production rather going to reduce your stress is going to be a stress reduction. So keep in mind don’t underestimate the power of relaxation in your day, it doesn’t have to be anything complicated. Doesn’t have to be ritualistic. I mean it can be simply you know what I like to do sometimes is just lay on the floor and I know it sounds funny and why wouldn’t you lay on the couch or somewhere else. If I can just lay on a comfy carpeted floor, for some reasons laying on the floor helps me just push everything and life out and to relax while others take 10 minutes, I put on some music and close my eyes and rest my head or if you can I mean if you have got more time in the day feel free to take a nap. The more you sleep the better for testosterone production and workout recovery. So please take some time to relax to do your body some good to your hormones some good and do your mind some good.
Double your testosterone and burn more fat in 20 minutes
So you might think this might sound too good to be true that you could only put in 20 minutes a week extra of exercise experience a huge surge in testosterone where I am here to tell you that you would be wrong and you should be happily wrong in this because just doing 20 minutes or even 10 to 20 minutes of high interval training per week can show huge huge testosterone generation increase in testosterone numbers.
So what does high-intensity interval training? You might ask well if you haven’t read my previous articles I will explain it to you. High interval training is what we are going to be doing, and we are going to keep it in its simplest form of doing sprints in an interval kind of fashion. So this is as easy if you are a runner, just get into running because you have been running before or you are comfortable running.
You can go out to a field or find a hill. If you want to increase the intensity really enjoyed doing hill sprints. They are great for a lot of reasons testosterone production in one of them I could almost do an entire series on sprinting but that’s neither here nor there for this series, to find a field or a hill and what you are going to do is you are just going to sprint up it or sprint across that field for a designated period of time or distance, whatever that distance may be if you run into a football field you might want to do 20 30 or 40 yards or something like that and then rest and recover and that’s really important you know to give your body enough time to recover so that you will be mostly fresh again from when you hit that next sprint.
And I would say give yourself a good warm up maybe five minutes of just jogging or doing some mobility exercises to get your joints warmed up, and your leg muscles warmed up before you get into your sprints. And then I would say keep your sprints from 10 to20 minutes if we are starting out. I would say do 10 minutes of sprints first sprint you know 20 to 40 yards or whatever is a good distance for you. This mostly comes down to personal preference and experience here. And then if you are more experienced you will be recovering for less time if you are less experience you are just starting. no worries you are going to be experiencing the same testosterone surge of production your training volume or density is going to be little smaller but you are going to get there over time and that will even further your testosterone efficiency as far as producing it goes. One thing to keep in mind here is don’t go all out and blast yourself.
You want to make sure that you don’t put your body into completely debilitated from running your sprints and that you do give yourself enough recovery time because if you overwork yourself and your workout, and we are going to cover this in a different lecture as well if you overtrain yourself and your workout you are going to elicit a greater cortisol response to your body will be stressed from all the fatigue that you have caused your muscles all the damage essentially that you have caused your muscles during your workout.
So you want to make sure you do have recovery time between your sprints, and for some of you that’s going to be less and that’s perfectly fine. It’s still going to help increase your testosterone levels. I am just saying once a week if you work up to twice a week and you would like to incorporate 10 minutes here and there maybe twice a week after your workouts or on another day of the week that you are not in the gym lifting, or at home lifting then that would be fantastic as well so keep those principles in mind at running was just the example that I used here you could use this for boxing and go hard for 20 to 30 seconds and then rest for a minute. You could do it for swimming cycling and you could do it for walking up hills quickly or on a treadmill. Any of those choices would be perfectly fine and if you have questions about that please just post in the comment section. I will let you know if your chosen method of high-intensity interval training is great for testosterone production.