Lose Belly Fat and Increase Testosterone Levels (Naturally)

Lose belly fat and increase testosterone naturally

For over 30 years now, the connection between excess body fat and low testosterone has been known. Going from none obese to obese will lower your testosterone levels, the equivalent of 10 years of ageing, not to mention all of the other adverse health risks that come with being overweight.

The New England Research Institutes studied 1,822 men and found the strongest predictor of low testosterone was waist circumference.

One of the reasons the belly has such a strong connection to testosterone is this is where we store much of our visceral fat. The more of this type of fat we have, the more of an enzyme called aromatase we carry, which converts testosterone into estradiol, lowering our testosterone levels.

If you are interested in losing body fat and adding muscle, please email me at 1shark1bite@gmail.com for information on my personal training services.

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The good news is we can increase our testosterone back up to where it belongs by reducing this excess belly fat. And it doesn't matter how you do it. Whether it be through diet, exercise or bariatric (bar-i-a-tric) surgery.

Now I’m not recommending surgery, but studies have shown it works to reduce belly fat and increase your T levels.

The key, though, isn’t surgery. It’s that you have to put yourself into a calorie deficit. And when I say that, I know the first thing you think of is eating less and going on a diet.

Managing the amount and quality of food we are eating is essential. But to get double the benefit, you need to add in exercise and be more active.

They did a study on a group of overweight men with an average age of 49. And after 12 weeks found that those who exercised regularly increased their testosterone more than the group that just used diet to obtain weight loss.

This study was done using a combination of walking and jogging with intensity being monitored and kept between 60 to 80 percent of their maximum heart rate.

There is a definite connection between exercise intensity and increased levels of testosterone. This has been shown in studies using sprinting, HIIT style training and resistance exercise.

Personally, I do a lot of sprinting as part of my cardiovascular training. For most, though, I would recommend reserving your high-intensity work for your resistance workouts and focus on lower intensity cardio or being more active in between weight training sessions. To ensure you fully recover for your next workout.

Increasing the amount and intensity of our workouts is going to put us into a calorie deficit. This is the other half of the equation for reducing belly fat and increasing our testosterone levels back up to where they belong.

We all know that eating more whole, unprocessed foods is better for us, but they are also way more filling and contain fewer calories allowing us to feel fuller in a calorie deficit. That is one of the reasons I recommend two fist-size portions of vegetables at every meal; they are high in nutrition, very filling and low in calories.

As we get older, we need more maintenance. We maintain our houses and cars, but even more importantly, we need to maintain our bodies. Increased belly fat and low testosterone are signs our bodies need maintenance.

Diet is the fuel, and exercise is the tool we use to do this maintenance. The benefits we gain are far more significant than just increasing our testosterone, including a lower risk of heart disease and diabetes with an increase in our sex drive and energy levels.

To find out the fastest way to lose visceral belly fat over 50, watch this video next. That way, we can be lean mean over fifty fitness machines which is a lot of fun!

https://eje.bioscientifica.com/view/journals/eje/168/6/829.xml
https://www.researchgate.net/publication/47716876_Testosterone_Physiology_in_Resistance_Exercise_and_Training
https://academic.oup.com/jcem/article/102/3/1067/2919025
https://www.ajandrology.com/article.asp?issn=1008-682X;year=2014;volume=16;issue=2;spage=223;epage=231;aulast=Tang
https://europepmc.org/article/med/25373470
https://pubmed.ncbi.nlm.nih.gov/23310924/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4706091/