Testosterone and performance at the gym

Testosterone is intimately linked to muscle mass gain for men.Women have much less testosterone than men, which is why they gain little muscle mass but rather strength when they train the same way.

Testosterone is sometimes used illegally by athletes, but it is possible to increase it naturally in order to take full advantage of training.

Is testosterone dangerous?

Testosterone is a steroid hormone from the androgen group. It is the main male sex hormone and the original anabolic steroid. Testosterone is naturally secreted by the gonads, i.e. the testicles in men and the ovaries in women, and to a lesser extent by the adrenal glands.

Of course, being naturally secreted in all individuals, it is far from being dangerous. On the contrary, it is essential for our health, our cells and our bones.

The danger, however, is real when Testosterone is administered in the form of an injection into the gluteus maximus muscle. In this case, too much of it is taken into the body might lead to serious side effects.

These can range from acne, hair loss, mood swings and changes in libido, but the effects can be more serious as doctors have noted an enlarged prostate, high blood pressure, increased cardiovascular disease and urinary problems.

As the aim of any physical activity such as bodybuilding is to improve health and well-being, we strongly advise against this type of illegal and dangerous practice. If your testosterone level is low, you can use a natural Testosterone booster like Testogen. In these cases, there is no danger.

However, if testosterone is injected exogenously in order to gain muscle mass, this is illegal, and comes with all the inherent health risks that go with it.

Boosting testosterone levels naturally

Testosterone levels peak between the ages of 25 and 30 and then gradually decline with age, but it is possible to try to raise them. However, the human body is well made, so don’t expect to exceed your natural peak. If your testosterone level is lower than normal, your muscle mass gains will also be reduced.

Training, diet, lifestyle or supplements can help to increase your testosterone levels.

1 Basic multi-joint exercises that allow you to lift heavy loads and involve multiple muscle groups should be sought. Your training program should be short (1 hour) and intense, consisting of squats, deadlifts, bench presses and power cleans.) Repetition ranges will vary from 8 to 10 repetitions with impeccable technique.

2 Get enough sleep. Everyone is different but the average is between 7 and 9 hours per night. Sleep has a positive influence on testosterone as well as nerve and muscle recovery. A good night’s sleep is essential for your health and your sporting performance.

Otherwise, opt for naps which will help you to recover from rest. If you have trouble falling asleep, you can opt for a supplement such as ZMA or 5-HTP to improve the quality of your sleep.

3 Stay cool. Stress increases cortisol and lowers testosterone levels. Play sports, have groceries delivered/prepared, hire a nanny for the kids or a housekeeper once a week, cut yourself off from social media, go for a walk on Sunday, go out with friends, etc.

4 Watch your diet. Too restrictive a diet or too much weight gain will negatively affect your testosterone levels. Find the right balance so as not to deprive your body of essential nutrients or, on the other hand, make sure you don’t give it too much fat that is harmful to its proper functioning.

Lipids, at a rate of 1g/kg of body weight, should be chosen with care. The monounsaturated fatty acids contained in olive oil, macadamia oil and oilseeds (almonds, Brazil nuts, hazelnuts) should be valued. The same applies to polyunsaturated fatty acids, which are generally divided into omega 3 (fatty fish: tuna, salmon, mackerel, herring, sardines, rapeseed oil) and omega 6 (sunflower, walnut and grape seed oil).

The body does not know how to produce it, so it is our diet that must ensure the right ratio, as a deficiency can be harmful to our health and our testosterone levels.
Avoid industrial products, full of endocrine disruptors, which will harm your hormonal system and your testosterone. Go for fresh, healthy and seasonal products.

5 Eat eggs. The whole egg is a testosterone booster par excellence, so don’t deprive yourself of them and preferably eat them ORGANIC. If you still have doubts about the nutritional benefits of eggs, read the article “The real and the fake: eggs”.

6 Take vitamins. The best way to check for deficiencies is to have a medical test. Depending on the results, it may be useful to take a multi-vitamin supplement. These supplements will give you the vitamins and minerals you need. At the same time, make sure you increase your consumption of fruit and vegetables to give yourself the best chance of success.

Keep in mind

A maximum level of testosterone is sought by many sportsmen and women in order to gain muscle mass quickly, as a maximum level will enable you to take full advantage of your training. Steroids are strongly discouraged and illegal because of the significant health risks.

Practicing sport should not lead to a deterioration of your physical, mental and social health, but to an improvement. Tips on how to boost your testosterone levels naturally will certainly help you achieve this by seeking quality sleep, a healthy diet and well-conducted physical training


The Most Common Causes of Obesity and How to Avoid Them

One of the critical sicknesses we deal with in the modern age relates to Obesity. The occurrence of Obesity increased significantly, with individuals struggling to live a healthy lifestyle. Why do we strive to keep ourselves healthy? Several reasons exist, and one of them relates to our ability to eat more than our bodies can process. The article below describes the causes of Obesity and how we should avoid them.

What does Obesity mean?

Obesity consists of a chronic medical condition because of an overly quantity of fat build up in our bodies. In many countries, the issue changed into a national problem with individuals overeating junk food. Besides these so-called junk foods, we also abstain from proper and regular exercise. This means we do not burn the calories daily to allow us a balanced and healthy body. 

During some instances, people become obese because of genetics and require additional help from professionals to lower their BMI levels.

What are Obesity Risk Factors?

If our bodies become overweight, and we struggle to maintain a balanced lifestyle, the medical risk factors increase drastically. We start to experience a list of other added sicknesses, for example, cancer, heart problems, high cholesterol, increased blood pressure, and we become diabetic.

What causes Obesity?

A diversity of reasons exist why Obesity occurs. It remains a complicated situation, and a variety of factors exist why we become significantly overweight. Some of the factors we refer to include the following:

  • As we become older, we decrease our activity levels and our metabolism rate. This means our bodies prevent from burning calories, and our added energies quickly become stored as fat.
  • During the modern ages, we struggle to sleep because of stress and anxiety. What happens? We sleep less and snack more to feel better.
  • We revert to a poor diet lifestyle and live on refined foods, too much sugar content, energy snacks or drinks, and high carbohydrate type meals.
  • One of the critical factors to remember relates to our body size and make-up. Not all of us fall in the smaller size category and our bodies take longer to process our calorie intake.

How to Avoid Obesity

To avoid Obesity, a person needs to focus on methods of precaution or aftercare. Critical Actions to take include a total lifestyle change consisting of the following:

  • Visit your health practitioner and ask for professional advice in terms of dietary and other physical concerns.
  • If you struggle with mental health challenges, for example, depression, a person requires professional support from a psychologist. Another possibility is to discuss it with your doctor first.
  • Make a booking at a dietician and ask for a meal plan. The dietician’s role becomes two ways. On the one end, they guide us in terms of the most proper food types to eat, but they also support us during our journey. Losing weight stays a tough environment, and if we struggle with Obesity, it becomes a lot more challenging to deal with.
  • Work out an exercise plan aligned with your physical condition. Discuss with your doctor a suitable exercise plan aligned with your health conditions. An obese person should remain cautious of their situation and when exercising, take advice from a professional. The trainer in coordination with a doctor should supply the necessary aids individuals need to exercise without straining their bodies.

Extreme Measures to Avoid Obesity

A range of extreme measures started to surface and help obese individuals to reach their weight goals. I refer to these measures as excessive and therefore would not recommend them without approval from a doctor.

  • Obesity and Surgery

Individuals who struggle with a high BMI level may revert to bariatric surgery options. These include resizing your stomach to eat less or adjust a person’s gastric band.

  • Obesity and Medicines

Individuals with a BMI rate of over 30 may receive the opportunity to revert to medicine intake. The use of medicines to lose weight assists people to feel full much quicker than individuals who follow a health and lifestyle weight loss program.

Individuals who decide to follow the medicine intake route should consider those aftereffects that may happen. Some of these aftereffects include diarrhea, sleep problems, and high blood pressure. It, therefore, stays critical to discuss with your health practitioner first. Some of these medicines lead to feelings of anxiety and depression. If a person already struggles with mental health, it should not revert to extreme medicines without help from the health practitioners.


The most common cause of Obesity and how to avoid them stays in a complicated situation. Any person who struggles with Obesity knows the challenges, the mental complexities, and the sicknesses associated with it. Obesity happens for many reasons, from genetics to overeating. It stays best to set goals to lose weight and prevent us from becoming obese in an already stressed world environment.



Mini Habits Ideas for Weight Loss

Weight loss stays one of those strenuous activities we struggle with, especially when we become older. In our modern lifestyles, it is not only aging that influences our weight, but also our inability to stay active. Not all of our work in a physically busy environment. It requires us to plant our bodies in front of a computer most of the day. Daily we hear of the next winner diet that will change our lives, but it never happens.

Let us see if we can return to the simplicity of life and just adhere to small mini habits ideas for weight loss.

Eat Lesser Portions

Focus on the consumption of lesser meal portions. Gone are the days where we feel obliged to overeat because our grandmothers told us to. Smaller meals allow our body metabolism to process the food a lot quicker. It prevents the build-up of body fat too. The smaller our meals, the less likely our bodies may attempt to increase kilos because of the additional energy intakes. Instead of having three major meals daily, focus on smaller portions throughout the day.

Join a weight loss support group

Because staying motivated during your weight loss journey is never easy, joining a weight loss support group can help. Seeing everyone’s progression can definitely helps you and others. If you are in the US, feel free to join the AHWG support group.

Drink Lots of Water

Water plays a crucial role in keeping our systems healthy. It may seem like an old age traditional theory, but it really works. Many reasons exist why one of the vital mini habits includes water consumption. Water increases a significant amount of calorie burn; it cleans our bodies and makes our stomachs feel full. If we drink water, it sends a signal to our brain, saying we consumed enough food. Water drinking helps to trick the mind and make us feel less hungry.

Schedule an Exercise Programme

Maintaining a regular exercise program for many of us require a lot of discipline and goal setting. Not always, we feel like exercising, especially on a Monday morning. In the end, staying active allow our bodies to burn the extra calories and keep our weight at a healthy level.

The preparation of a mini schedule gives us some structure in our minds and the ability to motivate us. The more motivated we feel, the more likely we want to exercise and reach our weight loss objectives. Many note or plan programs available on the Internet gives us the ability to plan our exercises aligned with our lifestyles.

Eat Breakfast after Exercising

In the past, we thought eating before exercising gives us the energy we need. Over a couple of years, individuals realized, eating should take place afterward. The more we eat before exercising, the less likely our bodies burn the calories we aim to lose. When we exercise after breakfast, we burn energies collected during our breakfast meal. This means we do not shred the historical fat we want to burn so drastically.

Develop an Easy Meal Plan

Planning an easy meal plan helps us to guide our eating habits throughout the day. Many times, we overeat, because we wake up and start to eat whatever we have. This means we eat bread, refined foods, too much sugar, and high-energy foods that increase our weight. To eat healthily, we need to guide our systems and create an easy meal plan.

The schedule may consist of breakfast, lunch, dinner, and teatimes stipulating the type and quantity of food we need. It helps to write down, for example, yogurt with strawberry, green tea, and water. It sounds simple, but the small plan guides us. Most important is to stick to our schedule and not add other foods afterward.

Get Some Sleep

Get some sleep stays one of the best mini habits on the list. In today’s world, our exposure to constant stress, anxiety, and minimal sleep impacts our ability to keep our weight balanced. In combination with eating smaller meals, the habit of following healthy sleep patterns aids our bodies, to feel healthy and affects our metabolism levels. The more stressed we become, the less likely our bodies maintain the calorie burn we need. Good sleep remains one of the wonders in the world to stay healthy and lose weight.

Work on Your Depression

The lasting effect of depression impacts our weight loss goals a lot more than we think. For this reason, any person who feels anxious and struggles with depression should visit their health practitioners. In the modern world, with an increase in work and family pressures, it stays vital to keep the mental and physical balance. Do not attempt to just forget about it but ask for professional help.


In conclusion mini habits ideas for weight loss require us to follow simple daily rules. These ideas create a joint recipe and allow us to live a healthy lifestyle in a highly pressurized world. In the end, we need to eat smaller meals, drink lots of water, sleep regularly, exercise, plan our meals, and stay mentally focused. 



How to Determine Your Calorie Maintenance Level?

Two critical aspects to determine our calorie maintenance level relates to the body’s resting metabolic rate (RMR) and a person’s daily energy expenditure (TDEE). These factors play a crucial role to develop an understanding of our calorie burn and the manner our body works to manage our daily calorie intake. The article aims to describe methods to establish our calorie maintenance level by use of simple actions.

Why do I need to maintain my Calorie Levels?

Our bodies require constant maintenance. It allows us to stay healthy, live a balanced life, and prevent us from becoming obese. Obesity and weight increase remain some of the critical challenges modern people face. Our ability to find a balance between overeating and exercise too little created a diversity of sicknesses for ourselves. Health practitioners work hard to determine the best methods for us to stay healthy. One of the inventions relates to our ability to manage our calorie intake and limit our food consumption accordingly.

We need to maintain the number of calories we consume and allow our bodies to receive a chance to burn those calories within the required time. If we overeat, our bodies struggle to burn the extra calories, and we all know what happens next.

Our understanding of calorie maintenance allows us to calculate our food intake, understand the impacts on our system, and the manner we should manage it. First, we need to understand the meaning of TDEE and RMR.

The meaning of TDEE and RMR

At first, your TDEE (Total Daily Energy Expenditure) means the quantity of energy a person needs to process their food intake. Depending on the food types, an individual consumes, the required energy levels to process the calories vary.

Our RMR (Resting Metabolic Rate) relates to the resting times we had over an estimated 24-hour time. The person took part in minimal activities, and it accounts for a substantial portion of our days. It means the metabolic rate your body uses to burn calories while you rest.

Sometimes health practitioners use the BMR (Basal Metabolic Rate) when a person experiences total rest to determine the calorie burn levels.

Some factors included in these measurements depend on the following:

  • Our body shape,
  • Age,
  • Activity
  • Weight, and
  • Sex.

Calorie Burn Factors

Considering the RMR and TDEE factors, one needs to dive into a more clear-cut explanation of calorie burn. Also, what happens during the process. The differences between males and females play a distinctive role. Females have a higher fat level and lesser metabolism rates.

Large body shaped individuals who carry a higher quantity of fat levels, require more energy to burn their calories than smaller sized people. A diversity of role players affects the body’s ability to burn calories and significantly depends on the activity level of a person.

According to research, females require 2 000 calories per day but need to burn about 1500 calories daily. Males require 2 500 calories but needed to burn 2 000 of those to maintain their weight. What happens if we do not burn the calories? Our bodies store the additional calories, and subsequently, it changes into fat. The more we eat, the less we exercise, the less chance our bodies receive to burn the added fat.

How Do I Determine My Calorie Maintenance Level?

We learned about metabolism rates, energy, and calories. In the next step, we want to know a method to calculate our maintenance levels. A diversity of calculators exists on smartphones, laptops, and the Internet. To use a calorie maintenance app, one would need to track the number of calories we consume daily. In the app, enter your calorie intake target. After that, enter your food quantities, and the app should indicate if you reached your goal or not.

Remember, before using your calorie maintenance calculator, a person first needs to determine how much food they can eat daily. Simple calorie intake calculators exist on the web. They ask simple questions, for example, your weight, length, sex, and activity levels. The calculator works out the estimated number of calories a person should maintain to keep healthy.

The scientific calculation also considers a person’s bodily functions, cell building, and blood flow activities. 

Several methods of calculations exist to determine your calorie intake. A less active person should multiply their RMR times 1.2, and more active persons should increase the multiple rates to 1.4.

The best option would be to use the BMR, RMR, and TDEE calculators available on the web. It takes into consideration the variabilities regarding sex, age, weight, and activity.

It remains critical to keep a record of our daily calorie intake using a dietary journal.


How to determine your calorie maintenance level requires some understanding of the manner our bodies work. The food we eat, the exercises we take part in, and our body’s ability to burn energy play a crucial role in the process.

References : – calorie-calculator