So you want to know the main causes of low testosterone levels?
I don’t blame you, since testosterone is the most important factor when it comes down to building muscle you should be doing everything in your power to keep those levels as high as possible.
In this article we will discuss the main causes of low testosterone levels that you must know about.
Too Much Dieting
If you do not know how to diet make sure to take our 30 second survey to see which nutrition and training program is recommended for your body type.
If you have been dieting for as long as you can remember chances are your testosterone levels are a lot lower than they can be.
In addition to dropping your metabolic rate, long periods of dieting actually dampen your body’s ability to produce testosterone.
Since having high metabolism and testosterone levels help shed fat, you are actually losing out on your body’s natural fat-burning abilities which will only make things more difficult for you.
Everyone few weeks it’s important to take at least one day to eat full maintenance calories.
Additionally, if you have been dieting for the past 6 months you need to take a longer break of a few weeks maintenance calories so your t-levels and metabolism can rise back up.
Most men should be in the 1700-2000 calorie range for fat loss, with maintenance being around 2500-3000.
Don’t try to undercut these levels to speed up fat loss as it will only slow down your progress by causing low testosterone levels.
Not Enough Healthy Fats
In multiple studies fats have been shown to be linked to testosterone – meaning that insufficient fat intake will cause low testosterone levels.
Saturated fats are one of the most important for getting your t-levels up and while many people are afraid of the negative effects of eating these kinds of meats, make sure you don’t take them out entirely as you are missing out on a vital component of your diet.
Aim for 25-40% of your calories to come from fats depending on your body.
Having the occasional drink won’t do too much damage but if you are drinking heavily several days a weak you are truly doing your body a disservice.
Alcohol causes your testosterone levels to drop, increases the amount of body fat you put on, slows down fat burning and leads to a wide variety of medical problems.
We understand it can be fun to get drunk with your friends after a tough week at the office but if having a truly impressive physique is important to you there will need to be some sacrifices.
Stress and Lack of Sleep
If you are feeling stressed out day after day this can absolutely have an impact on your testosterone levels not to mention a variety of other health problems.
Try looking up some stress management techniques and implement them into your life – if that’s not enough, however, look at removing your source of stress from your life entirely.
That could mean ending a toxic relationship, changing careers or hanging out with a different crowd. This also ties into your sleep – if you are stressed out, chances are you aren’t getting a good night’s sleep.
A lot of testosterone is actually released into your bloodstream while you are sleeping so make sure you are getting at least 7 hours of sleep regularly or 8 to 9 hours if needed so that you won’t have low testosterone levels.
Not Enough Exercise
Living a sedentary lifestyle can really hurt your testosterone levels however it’s important you perform the right type of exercise.
If you just perform endless hours of aerobic exercise that too will hurt your testosterone levels!
Stick to resistance training and HIIT.
Preferably performing compound movements like squats, deadlifts and bench press.
Not consuming ingredients that support testosterone production
Did you know that actually some guys naturally have low testosterone production?
If you are one of those guys who is not producing as much testosterone as your body is capable of you should be supplementing with ingredients that support testosterone production.
Since testosterone is responsible for muscle growth it is crucial to keep the t-levels as high as possible if your goal is to build muscle.
Taking in all the right ingredients will turbocharge your natural testosterone production and allow you to build more muscle in a shorter period of time.
We have actually made a free guide on the best testosterone boosting ingredients which you can see here on this site. – See guide here.