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As far as increasing muscle mass and muscle stamina is concerned, testosterone is the hormone which plays the most vital role. The matter of fact is that this hormone can be increased naturally also. For this what people are required to do is to be on regular workout program with a view to attaining their fitness goals. But they are required to be disciplined and committed to their workout routine. Some people boost up their testosterone by using steroids or other artificial stuff, which may be illegal because of its harmful effect. So, it is always better to do something which can increase it naturally. There are a few points in this regard which can be of great help: 1. Increase the number of meals If a person is taking two or three meals a day, he should start taking 6 meals a day. Though it is a little bit difficult, he must do it, as the frequent intakes of meals naturally regulate the hormonal processes and metabolism. 2. Meals with mono-saturated fats There is an amazing fact about fat is that it regulates the hormonal process in the body. Fat is considered a micro nutrient which has the ability to raise the level of testosterone in the body. But for this mono saturated fats are preferred. Peanuts, avocados, fish and healthy oils like flax seed, olive and canola contain essential fatty acids which must be taken regularly. 3. Intake of cruciferous vegetables Vegetables like Broccoli, radishes, cauliflower, cabbage, turnips, and brussel sprouts are known as cruciferous. They are known for decreasing the estrogen level and increasing the testosterone level. But soya protein should be avoided as it may have adverse effect. 4. Enough sleeping everyday At least 8 hours sleeping is very important to recoup from stress and physical exertion. Actually sleeplessness may lower the testosterone levels by 40%. 5. Compound Exercises Exercises are very important for those who want to boost up testosterone hormone. But compound exercises are essentially needed for that, such as bench presses, squats, deadlifts, chin-ups, rows, dips, lunges and military presses. 6. No over-drinking Alcohol has a great reducing effect on testosterone levels. So, one should try to avoid it as much as one can. 7. Have sex Safe sex with one’s partner is of great help. Actually sexual stimulation enhances the secretion of oxytocin, and endorphin, which boost up testosterone level. So, one should have sex at least once a week. Moreover, some natural supplements like ZMA: ZMA can be taken to give addition aid to the above mentioned steps.
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