Diagnosed with low testosterone - looking for training advice
Leading off with a little bit of my backstory and training history as background prior to my diagnosis with low testosterone and in hopes to hear how other people have dealt with similar problems.
I’m a 37 year old male with a 5 year race history and am currently competing in the front half of road races as a cat 2. I have picked up 24 upgrade points for my cat 1 in the past two seasons.
Over the course of this time my weight has generally trended downward. I don’t have great data pre 2018, but I was around 180 in 2012 and gradually decreased down to 165-170 in 2019. At 6’3" this makes me fairly lean. No major shifts in weight - it has been a gradual slimming down process. My diet is mostly whole foods that I prepare myself (I can post more details about this if people think it matters - but I eat a ton of fruits, vegetables, and lean protein from a variety of sources and the fat I’ve recently added to my diet was avocados, olive oil, and eggs)
From fall of 2016 onwards I have followed high volume TrainerRoad plans with a fairly high degree of adherence to the plan. I succeed in most of the plans - both in adherence to the schedule and completion of the intervals. I might fail at 5-7 total workouts in build and specialty in a typical season. I typically follow plans and structure from October-April and then racing and outdoor riding swings up and I spend less time indoors but maintain roughly the same volume and schedule
For men low testosterone is associated firstly with reduced *** drive and erectile dysfunction. *** represents a part of man’s nature. You can’t deny the fact that any problem that disrupts your sexually harmonious life leads to depression and stress. There are many natural remedies and methods to fight low testosterone, but these require a lot of time and patience. A popular remedy are the natural supplements & foods for booster the testosterone which contain iodine. Firstly, iodine detoxifies your body from unnecessary halogens and other chemicals. Halogen and iodine are in a permanent fight. Once the number of halogens is bigger than of iodine, it will cause dysfunction of the receptors which are responsible for testosterone production. However, a healthy and active lifestyle accompanied with food supplements https://alphawolfnutrition.com/best-testosterone-boosters/ will bloom your testosterone.
4 Tips to Build Muscle Mass With Low Testosterone
Increasing testosterone levels may help reverse fat accumulation and increase lean body mass. "If your testosterone is borderline low, you may be able to get it back up and prevent muscle wasting by losing weight and doing aerobic and strength-building exercises,” Tamler says. Here's how to get started:
Lose weight if you are overweight. Weight loss is the best way to increase testosterone and prevent muscle loss. Having a “beer belly” isn’t good.
Start an exercise program that includes aerobic exercise and strength training. Aerobic activity is exercise that gets your heart beating faster, like biking or walking at a brisk pace. Strength training builds muscle through resistance. Examples are lifting weights and using weight-training machines. The current recommendation is to get 150 minutes of aerobic exercise each week plus strength training two days a week.
Make sure you get enough sleep. Poor sleep has been linked to low testosterone. If you’re overtired, you’re less likely to exercise your muscles.
Eat a healthy, well-balanced diet. “You don’t want too many or too few calories. You need an amount that gets you to and keeps you at a healthy weight,” Tamler says. Avoid fats and get lean protein from healthy sources plus plenty of multicolored fruits and vegetables and whole grains. Limit alcohol and caffeine.