Naturally elevating testosterone levels improves sexual virility and many health advantages

Little attention is given to the maintenance of the male member. From the serratus anterior (strips of muscle on both sides of the torso) to your gluteus medius (a wedge of muscle on the side of each hip), there's not much information about maintaining manhood. With over 30 million men diagnosed with erectile dysfunction, there should be a wealth of preventative remedies for the penis. Getting into top penile fitness requires 3 core elements: proper diet, nutritional supplements and exercise.

PROPER DIET

Increasing the testosterone is one of the key factors in maintaining the "Johnson." naturally. The average male produces 4-7 mg of testosterone per day in a circadian pattern. The maximum plasma levels are reached early in the morning and minimal levels in the evening.

According to nutritionists, a high protein and low carbohydrate diet is not a testosterone builder. Elevated levels of dietary protein can eventually reduce the amount of testosterone produced by the testes. Protein intake should not exceed more than 16 percent of the daily diet. An average sized man weighing 170 pounds, should have about 140 grams of protein out of 2900 calories per day. (The Atkins Diet is not recommended for natural testosterone growth.)

MORE FAT

In order for the body to produce testosterone, a diet of 30% fat is necessary. Monounsaturated fat, the kind found in peanuts - increases the highest levels of testosterone. Although researchers are unsure why monounsaturated fat enhances levels of testosterone, a study found that the type of fat intake has a direct effect on the testes. Peanut butter, nuts, olive oil, olives and canola oil and peanut butter are all good sources.

NATURALLY AND SUPPLEMENTALLY SPEAKING

L-arginine, also referred to as arginine, is one of the more popular supplement ingredients for sexual dysfunction. Sexual stimulation causes activity in the nervous system. In turn, a local release of nitric oxide in the genitals stimulates a substance called cGMP that increasing blood flow allowing for sexual arousal. Arginine is required to carry out the synthesis of nitric oxide. The nitric oxide works through cGMP. It relaxes blood vessels and allows more blood to flow through arteries. According to the Consumer Lab, there is a direct correlation between taking extra arginine to increase nitric oxide levels and increase blood flow to the penis.

The African tree, Pausinystalia johimbe produces a chemical called yohimbine. Yohimbe is made from the bark of the tree. The FDA-approved drug is considered effective for male erectile dysfunction. Yohimbine acts through the nervous system to increase blood flow to the penis. (Most clinical studies have been conducted with yohimbine rather than the yohimbe bark.) (Massive Ego is an excellent source of premium natural supplements of L-arginine and Yohimbe.)

TESTOSTERONE TRAINING EXERCISES

Workouts should involve "compound" weight lifting exercises. Improving testosterone levels, involve exercises that train several large muscle groups, and not just one or two smaller muscles. Research studies portray that even though the effort may seem the same, bench presses, doing squats, or back rows increase your levels more than doing tricep push-downs or curls.

men who ate diets rich in monounsaturated fat - the kind found in peanuts - had the highest levels of testosterone. It's not really understood why this happens but some scientists believe that the monounsaturated fats have a direct effect on the testes. Nuts, olive oil, canola oil and peanut butter are all good sources. It also explains the high birth rate in the state of Georgia. Weight lifting a heavy weight that can only be lifted five times is one of the best ways to elevate the testosterone level. Throwing around 5 pound dumbbells will not raise the testosterone level. However, a weight that is 85 percent of a one-rep maximum is ideal. In a Swedish clinical trial, the greatest boosts of testosterone were noted during heavier workloads.

JUST 3 SETS

At Penn State University, scientists discovered that three sets of each weight lifting movement advances the greatest increases in testosterone opposed to one or two sets. Taking full one minute rests between sets, allows for strength regain of at least 70% of a one-rep maximum during the second and third sets.

REST MORE WORKOUT LESS

Allow adequate time between training sessions. According to studies performed at the University of North Carolina, over-training can cause a 40 percent plunge in circulating testosterone levels. Lack of recuperation time damages cellular rejuvenation. The symptoms of over-training include, muscle shrinkage and insomnia. To avoid overtraining, never stress the same muscles with weight-lifting movements two days in a row. Also getting 8 hours of sleep is another way to avoid over-training.

In fact, in the June 2003 issues of Diabetes Care, researchers found that the lower the testosterone levels, the higher the risk of clogged arteries. Finally, researchers have linked other positive effects with testosterone development; such as, increases in lean body mass, muscle size, and spinal bone density and the composition of the body.