Loose FAT and Build MUSCLE!

To Lose fat and build muscle at the same time you NEED TO BOOST YOUR TESTOSTERONE! And in this little blog, I am going to teach you exactly that.

Let us first get our basics right Working out is essential for maximizing testosterone and if you are reading this you are probably quite active as a person. Working out can decrease your testosterone which many people don’t know about. You might be a bit conflicted on this but I will explain it. When we are putting our body through stress that is normally not experienced our testosterone can go down slightly. If you overtrain this is the same case. There are specific workouts that will ensure your testosterone is maximized while increasing your strength and muscle mass. Train smartly and not like an idiot.

So to maximize testosterone, you need to start lifting heavy weights, the act of damaging muscle fibers & getting stronger is super important for maximum testosterone and is probably one of the reasons you want to increase it. So, we will give you a proven workout routine that you can follow however, we will also go through guidelines and strategies that you can implement into your training split/workout routine if you’d like to stick to that. You want to stick to around 5 to 8-rep ranges for testosterone production. You can also experiment on an 8–12 rep range but anything higher than 13 is pretty much going to be too light for the benefits. Compound lifts are the main driver to maximize testosterone too so always focus on them that is extremely important.

Here is a little example:

Day 1: Push Day

1. Heavy Bench 5 Reps x 3 Sets For Building Strength
2. Dumbell Incline Press 8 Reps x 3 Sets For Building Upper Chest + Mass In General
3. Dumbell Flies 8–12 Reps x 3 Sets Finishing of the chest
4. Heavy Tricep Pushdown 8 Reps x 3 Sets
5. Overhead Tricep Extension 8 Reps x 3 Sets
6. Overhead Press 8 Reps x 3 Sets Heavy shoulder compound
7. Lateral Raises 8 Reps x 3 Sets For Mass.

Day 2: Pull Day

1. Pull Ups Max Reps x 3 Sets When reaching over 8 Good Reps, add weight belt or weight in general
2. Barbell Rows, if you do deadlifts then SWITCH to barbell rows as they for muscle mass and strength are superior follow the same 8 reps X 3 sets.
3. Lat Pulldown 8 Reps x 3 Sets Hitting most of the back for mass
4. Seated Row 8 Reps x 3 Sets
5. Bicep Curls 10 Reps x 3 Sets
6. Hammer Curls 8 Reps x 3 Sets

Day 3: Legs (LEG DAYS DONT INCREASE TESTOSTERONE)

1. Squat 5 to 8 Reps x 3 Sets
2. Leg Press 8 Reps x 3 Sets
3. Leg Curls 8 Reps x 3 Sets
4. Leg Extensions 8 Reps x 3 Sets
5. Calf Raises 8 Reps x 3 Sets

Make sure to progressive overload.

Learn about hormones in detail: Gumroad.com

Methods to boost your Testosterone!

Sunlight:

When it comes to maximizing testosterone it really comes down to everything you do day to day. This is a routine/mini routine that you can implement or change up however you need to that will optimize and not destroy your hormones & testosterone.
Wake up and SEE SUN. Doesn’t matter if it's cloudy or raining, just get outside and stare into the sun. This will both give you Vitamin D (which we will talk about later) and fix your circadian rhythm also which is super important for your hormonal profile.

Competition:

Competing in activities like intense workouts or one-on-one sports games can pump up our testosterone levels. When we push ourselves to compete, our bodies respond by releasing more testosterone, which boosts our drive and energy. So, getting into some friendly competition can not only be fun but also help us feel stronger and more motivated.
To make this actionable over time you should compete with yourself when it comes to competing. You might go for a run every morning or hit the gym every single morning. The goal is to progress over time and beat your personal PRs that will boost testosterone shown in studies. Actionable step: Do something HARD every morning: Go for a run and progressively make it harder Hit the gym and progressive overload Get into a deep work session and make it more intense over time.

Mindset:

One thing that is very overlooked when it comes to testosterone optimization is mindset which has a direct impact on how much testosterone you need. If you wake up and have and constantly have a huge goal on your mind, you will ultimately force your body to produce testosterone in order to achieve it. Having a weak mindset, which is the opposite of a goal-oriented mindset will do the opposite. Waking up with no goal or direction throughout your day makes your body comfortable, and not producing testosterone (you simply cannot trick your body into getting more testosterone). Be aware all the time of your goals and optimize your life around it. In this guide, we won’t go deep into how to find your goal or how to achieve it. This is something that you need to figure out on your own and explore how to on the internet and in books Become super aware of your goals, write them down every single morning, and make a to-do list that aligns with achieving them and stick to it every single day.

Learn about Hormones here: Gumroad.com

Sleep:

Oh boy, where do I even begin, Fixing sleep is literally a make or break when it comes to testosterone and you will hear it from every doctor and guru out there no matter where you go. The difference between 6–7 hours and 8–9 of sleep is HUGE FOR TESTOSTERONE. Make sure you get 9 hours of sleep if you can.

Darkness: Ensure your bedroom is as dark as possible during sleep. Use blackout curtains or blinds to block out external light sources that can disrupt melatonin production and interfere with sleep quality. Cool Temperature: Keep the bedroom temperature cool and comfortable, typically between 60–67°F (15–20°C). Cooler temperatures help facilitate the body’s natural temperature drop during sleep, promoting deeper sleep cycles.

Consistency: Develop a consistent pre-sleep routine to signal to your body that it’s time to wind down and prepare for sleep. Consistency helps regulate the body’s internal clock and promotes better sleep onset. Relaxing Activities: Engage in calming activities before bed to promote relaxation and reduce stress levels. This can include reading, listening to soothing music or podcasts, practicing gentle stretching or yoga, or taking a warm bath. Avoid Stimulating Activities: Steer clear of stimulating activities that can interfere with relaxation and sleep, such as intense exercise, heavy meals, or engaging in stimulating screen time (e.g., watching action-packed movies or browsing social media).

Screen Time: Reduce exposure to electronic devices with screens (phones, tablets, computers, TVs) at least an hour before bedtime. Blue light emitted by these devices can suppress melatonin production and disrupt the body’s natural sleep-wake cycle.

Blue Light Filters: Use blue light-blocking features or apps on electronic devices, especially in the evening, to minimize the impact of blue light on melatonin levels. Some devices also offer a “night mode” or “night shift” setting to reduce blue light exposure.

Blue Light Glasses: Consider wearing blue lightblocking glasses in the evening to filter out blue light and promote better sleep quality, especially if you need to use electronic devices before bedtime.

Breathe:

Deep breathing, also known as diaphragmatic breathing or abdominal breathing, involves engaging the diaphragm, a large muscle located between the chest and abdomen, to take slow, deep breaths. This technique allows for more efficient oxygen exchange in the lungs and promotes relaxation by activating the body’s relaxation response. Stress Hormone Regulation: Deep breathing exercises can modulate the activity of the hypothalamic-pituitary-adrenal (HPA) axis, the body’s primary stress response system. Dysregulation of the HPA axis can lead to imbalances in cortisol levels, which may negatively impact testosterone synthesis. By promoting balance within the HPA axis, deep breathing may help regulate cortisol levels and support healthy testosterone production.

Testicular Function: Stress can directly impact testicular function by impairing Leydig cell activity, which are the cells responsible for testosterone synthesis in the testes. High levels of cortisol can interfere with the Leydig cells’ ability to respond to LH signals, resulting in decreased testosterone production. Additionally, chronic stress may contribute to testicular inflammation and oxidative stress, further compromising testosterone synthesis and testicular health. Get into deep breaths that Andrew Huberman talks about for free on YouTube and start implementing it every single day for maximal testosterone production in your day-to-day life.

Learn about Hormones here: Gumroad.com

Changes in your Lifestyle

Sauna:

Saunas are heated rooms or chambers designed to induce sweating and promote relaxation. They have been used for centuries in various cultures for their therapeutic benefits, including improved circulation, detoxification, and stress relief. When you sit in a sauna, the high temperatures cause your body to sweat profusely, which helps to flush out toxins and impurities through the skin. This process can support detoxification and cleanse the body of harmful substances. Sauna use also stimulates circulation, as the heat causes blood vessels to dilate, promoting better blood flow throughout the body. Improved circulation can enhance nutrient delivery to cells and tissues, supporting overall health and vitality.

Additionally, saunas are known for their stress-relieving effects. The heat and relaxation experienced in a sauna can help reduce tension in the muscles and alleviate mental stress and anxiety. This can have positive effects on hormone balance, as chronic stress can disrupt hormonal function. Overall, regular sauna use can be a beneficial practice for promoting detoxification, improving circulation, and reducing stress. However, it’s essential to stay hydrated and listen to your body’s signals while using a sauna to avoid dehydration or overheating.

Clothes:

Choose breathable underwear: Opt for loose-fitting underwear made from breathable fabrics like cotton to allow airflow and prevent overheating. Like the ones your grandpa wears

Avoid polyester AT ALL COSTS. Your skin is your biggest organ in your body and putting plastic over it for hours on end will destroy your testosterone. Ditch any polyester gym clothes especially because it will open up your pores in your skin when you sweat.

Microplastics get into your skin making your interrupting your hormone production completely. Wear clothes made out of natural materials from nature like wool or cotton (only applies for your clothes going on your skin for long periods of time)

Learn about Hormones here: Gumroad.com

Tap Water

Tap water is one of the ways that your testosterone directly gets lowered because of the estrogen in the water. If you think that this doesn’t apply to you, for example, if you live in Europe, you are sadly wrong. This applies to any country where women take birth control pills and other products like that. When women use these products and go to the toilet, the water filtration systems are outdated and basically don’t filter out the estrogen, making you drink it later. The way to fix this is basically drinking water from wells and natural spring water, this will keep the balance between your testosterone and estrogen normal and not lower your testosterone.

If you seriously think that this is it for optimizing your testosterone/hormones in general then you, my friend are sadly mistaken. There are a lot of other factors affecting your test such as Mastering vitamins and minerals intake and Balancing amino acids, Androgen receptors, Aromatization and regulating neurotransmitters, Thyroid Hormones and, Automating the Nervous System, Mitochondria, Oxidative stress, and Environmental stress.

I explain them in very detail in my ebook which you MUST check out if you want to optimize your hormones access here: Gumroad.com