Different reasons can cause muscle loss. But it is not an irreversible condition. Read more to learn how to fight muscle loss and build better muscle mass.
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Muscle Loss
Muscle loss is known as a lack of muscle mass and muscle power. It can be caused by different factors, but the most common reason is the decreased hormone levels due to aging.
Muscle loss is usually seen after the age of 30, and men over the age of 50 reported to have the most muscle loss cases.
Testosterone and Muscle Loss
Muscle loss is known as a lack of muscle mass and muscle power. It can be caused by different factors, but the most common reason is the decreased hormone levels due to aging.
Muscle loss is usually seen after the age of 30, and men over the age of 50 reported to have the most muscle loss cases.
Food for Low Testosterone
Low testosterone levels could be increased by eating certain foods. Here’s a list of foods that are beneficial to testosterone.
- Ginger was used in ancient times for its beneficial effects on the fertility of men. And researchers have stated that taking ginger supplements on a daily basis can actually increase the testosterone levels.
- Onions are thought to increase the testosterone levels with its antioxidant and nutrient contents. Onions are also good for the heart, and they can help to slim the waistline.
- Extra Virgin Olive Oil is rich with Vitamin E and antioxidants that are very beneficial for those with low testosterone.
- Pomegranate is known to boost testosterone levels in both men and women. It improves mood and blood pressure.
- Vitamin D is one of the most essential nutrients for low testosterone. Consuming milk, other dairy products, tuna, orange juice, and cereal will help increase testosterone levels.
- Zinc; beans and oily fish are very rich with zinc, and zinc is one of the best nutrients to improve testosterone levels.
How to Build Muscle Mass
Building muscle mass could be more challenging while suffering from low testosterone. Here are some tips to help build muscles.
1. Eat Regularly
Eating regularly is vital for building muscles. Increasing daily meals could help those better who struggle to gain weight.
Eating 5-6 small meals a day can really make a difference in your muscle gain. Having a balanced diet is also very important; eating enough carbohydrates and proteins is essential for muscle gain.
Besides protein, zinc and vitamin D are very beneficial to increase low testosterone levels.
- Egg yolk can also help low testosterone with its cholesterol level. Make sure to consult a doctor before adding egg yolk to your diet.
- Oysters and Shellfish are known to be rich in zinc, which is essential to keep male-hormones on track.
- Beans, having zinc, and vitamin D are all very important for male hormones, and beans are known to be rich in both contents.
2. Full Body Exercise
Full-body exercises will allow more hormones to be released, which promotes muscle growth.
Working each muscle group with a balanced workout schedule will help build muscle fast. Pay attention to work out each body part equally.
3. Sleep Well
Ideal sleep time for adults is reported to be 8 hours per night. Having a good sleeping schedule and getting enough sleep will promote healthy muscle growth and get better results from workout sessions.
Also, avoiding stress, which increases cortisol levels and causing them to rise, is known to help fat while preserving muscle mass.
4. Protein Intake
Keeping track of daily calorie intake is important. Try to increase the daily protein intake – aim for 1g of protein per pound of body weight per day.
5. Limit Cardio
Full body exercise is helpful, but cardio should be limited. Overdoing cardio could cause weight loss.
To lose fat while preserving muscle mass, sprint intervals could be more beneficial. Try running for 10 minutes and jogging for 5 minutes every day rather than doing cardio.
6. Change Routine
While working out to build muscle, try changing some parts of the workout routine each month. This could promote hormone release and help build muscle better.
With the tips provided in this article, we hope it’ll get easier to build muscles for those who suffer from low testosterone. For those who are new to working out, we kindly recommend consulting a specialist for a better workout schedule tailored for your body.
Share your experience in the comments section below. How do you workout to build muscles?
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