Tag: testosterone
Is It Harder To Get Lean & Stay Muscular As You Age?
How to tackle those muscle building and leaning out problems as we age.
Do you ever sit and wonder how hard it will be to stay lean and muscular as we age? We’ve all been in the gym, lifting, doing our own thing, when that older gentleman walks over to the dumbbell rack and picks up those 45 or 50 lbs. dumbbells. What’s he do next? Starts freakin’ curling them. It’s quite the sight as we look down at our 30-35 lbs. dumbbells, quietly put them away, and go do something else. All we can hope is that we look and lift like that guy down the line.
But staying lean and muscular as we age can be challenging. Our bodies start to change, and as we age, we may notice certain things we could do when we were younger start becoming more and more difficult. Is it harder to get lean as you age? It can be but knowing the right steps and how best to do it can make all the difference when it comes to seeing those gains take off.
It can be a bit demoralizing, watching our strength and physique start to wither away. Looking into the future, though not something to do often, can also be a scary thought. We start having more and more responsibilities, maybe a family, increased obligations, more stress at work. And what starts to fade away. That awesome workout routine we had when we were younger.
But fear not, because we’re here to help you figure out just how to stay lean and keep on that muscle as you age. With the right approach to all things health and fitness, you can challenge your body, stay healthier overall, and really work to give yourself the best benefits so as you age, that lean physique stays something to envy.
Best Ways To Stay Lean & Build Muscle As You Age
Let’s get into the best ways to stay lean and muscular as you age. For those older readers, these tips can help get you stay lean or get back on track. For our younger readers, tuck this away for later and keep it as a refresher.
Health & Fitness As Part Of Your Lifestyle
This goes for everyone. Staying lean and muscular requires you to make health and fitness part of your overall lifestyle. Structuring out a good training plan requires you to put an emphasis on prioritizing working out and having a stable and healthy diet. As life takes you in all sorts of different directions, staying on track and sticking to a good routine is imperative and will serve you well in the long run (1).
Ditch Some Weights For Other Lifting Accessories
Lifting super heavy weight may cause unwanted soreness and will prove to do more harm than good. Although you may have lifted some serious weight back in the day, stop trying to force your body to keep doing so. Switching to resistance bands is not something to be ashamed off.
We’ve put together a great list of the best resistance bands which can increase muscle growth, keep time under tension as a priority, improve range of motion and mobility, and give you a great workout without the need to lift that massive weight. Plus, they can help with rehab and alleviating pain (2).
Real Focus On Diet
Dieting is half the battle of staying lean and sticking to whole foods is absolutely necessary. Regardless of where you are in life, making sure you get a great balance of macronutrients and micronutrients is imperative and will prove to be highly effective in the long run (3). With a real focus on your diet, you will see change in your body composition, and when paired with a good training routine, those gains will soar, even as you age.
Of course, enjoying meals and having a sweet treat here or there isn’t going to kill your gains, in moderation. But with an emphasis on what matters, and what matters is good food, you can better tackle those goals to only see the best gains.
Changes In Cardio
Those days of hitting the road or treadmill and pumping out a six-mile run may be over, but you can still get an amazing cardio-based workout in those older years. Focus on the bike or elliptical, for these put less stress on those joints that may start to hurt from running. Also, incline walking is the perfect way to start or end your workout and is a great tip for those younger bodybuilders and athletes as well (4).
Putting cardio into your routine will keep your heart and lungs healthy by working them regularly so you continue to see amazing gains to not just your fitness and endurance, but also health in general.
Consider Great Supplements
Supplements are designed to help you and a good supplement shelf to pull from can make or break those gains for the better. Maybe you don’t need a pre-workout anymore but looking to others are still viable options.
A protein powder is always a great choice for continuing to pump you with protein so you see the best gains to muscle growth and recovery. A testosterone booster can elevate those potentially low T levels so you don’t suffer from a deficiency. Maybe a fat burner as well to keep you shedding calories and staying lean with great ingredients and a powerful formula.
But one supplement may be important as we age and that is a joint support supplement. Focusing on keep your joints supported and stable will only enhance your workouts, but also keep you moving efficiently when it comes to everyday life (5).
Wrap Up
Staying lean and muscular as we age can seem like a daunting task, but it is not impossible. With the right approach, you will see the best gains and those gains will only help you in the long run. Sticking to a good routine and focusing on what matters is imperative. Whether that is through dieting, training, or supplementation, it is possible to stay lean and muscular in your older years.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Clark, J. (2015). “Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and change in fitness for adults (18-65 years old) who are overfat, or obese; systematic review and meta-analysis”. (source)
Iversen, V.; et al. (2018). “Resistance band training or general exercise in multidisciplinary rehabilitation of low back pain? A randomized trial”. (source)
Savarino, G.; et al. (2021). “Macronutrient balance and micronutrient amounts through growth and development”. (source)
Haggerty, M.; et al. (2014). “The influence of incline walking on joint mechanics”. (source)
Nieman, D.; et al. (2013). “A commercialized dietary supplement alleviates joint pain in community adults: a double-blind, placebo-controlled community trial”. (source)
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Inno Supps T-Drive Review To Supercharge Testosterone
Work to boost muscle growth, optimize hormone levels, and increase performance.
Product Overview
For those suffering from low testosterone levels, look no further than a great testosterone booster to get those levels back to normal. Low testosterone affects our health and overall daily function and as athletes seeking to be our best, that is something we just absolutely cannot afford to have. When it comes to finding the right supplements, however, it can be challenging. With so many on the market, an affordable yet premium product may seem elusive. Inno Supps T-Drive is a great testosterone booster perfect for helping you get those T levels to exactly where you need them.
A testosterone booster worthwhile to you can work to change your body composition, increase performance, boost muscle growth, help with cognitive function, and above all else, increase those vital testosterone levels. Without it, you may suffer from a deficiency which can be rather debilitating. T-Drive can provide for great benefits and many more as you seek the best for all your gains.
Inno Supps T-Drive is a great testosterone booster to increase muscle growth, supercharge hormone levels, and enhance performance.
Inno Supps is a quality sports nutrition company who believes that nutrition should be clean and natural to help improve the lives of others. On top of that, it should also be innovative and delicious, so you don’t feel like you are missing out on any fun. Standing behind their products, Inno Supps is a company producing high quality products for athletes everywhere to succeed.
T-Drive Highlights
T-Drive is a natural supplement perfect for boosting those testosterone levels and performance throughout the day and night. A quality and healthy blend of herbs and vitamins works to optimize your energy levels, boost sex drive, improve your quality of sleep, and increase male vitality by stimulating hormone production. Above all else, this can increase your mood and improve mental cognition so you feel great.
With 6+ ingredients, all are natural and working for your benefit to keep you healthy overall. Great benefits and quality care go into each of the ingredients as they are tested for maximum effectiveness. For this supplement, the key takeaways are amplified muscle growth, supercharged hormone levels, and enhanced performance for serious gains.
Ingredients
Testosterone Potentiation Blend
Ashwagandha Root Extract: Works to reduce cortisol levels and as an ancient medicinal herb can also help reduce stress and anxiety (1).
Fenugreek Seed Extract: An ancient herb, this can increase libido, boost performance, and help lower bad cholesterol. It is rich in vitamins and minerals (2).
Tribulus Whole Herb Extract: Can increase libido and sexual performance, boost endurance, and increase sperm production. It will also work to increase strength and change your body composition (3).
Coleus Forskohlii Root Extract: May increase testosterone and promote lean mass. This is also a common ingredient in some fat burners (4).
Epimedium Whole Herb Extract: Can enhance libido as well as work for certain levels of pain, whether it be joint or nerve pain, as well help with mental and physical fatigue.
Boron: May help with increasing the metabolism of total testosterone in your body and can increase free testosterone levels as well (5).
Other Ingredients
Hydroxypropyl Methylcellulose, Microcrystalline Cellulose, Magnesium Stearate, Silicon Dioxide
Number Of Ingredients
10+
Number of Servings
30
Serving Size
3 Vegetarian Capsules
Highest Dosed Ingredient
Ashwagandha Root Extract and Fenugreek Seed Extract (400mg)
Best Way To Take
Take 3 capsules with or without food anytime of the day.
Price & Effectiveness
Inno Supps T-Drive is a natural and power testosterone booster that can amplify muscle growth, supercharge your hormone levels, and enhance performance for only the best gains. With 30 servings per container, 3 vegetarian capsules is a serving size.
Pros
Natural and powerful testosterone booster
Quality ingredients with great benefits
Able to assist with muscle growth, testosterone levels, and performance
From a company seeking to make the best nutritional products around
Cons
Premium priced option at $2.33 per serving
3 capsules is a big serving size
Price: $69.99
Best Time & Way To Take T-Drive
When looking to take T-Drive, it is best to take these 3 vegetarian capsules with food to eliminate any stomach discomfort. Some people are fine taking without food, but the choice is up to you. You can also take this any time of day so most likely whenever you take your other supplements, this will slide in nicely.
Check out our list of the Best Testosterone Boosters for more great testosterone boosting products!
Wrap Up
Inno Supps T-Drive is a great testosterone booster to give you only the best gains around. Able to amplify muscle growth, supercharge your hormone levels, and enhance performance, all of those great benefits are exactly what you need in this amazing supplement. Inno Supps is a quality supplements company creating only the best nutritional products around so athletes everywhere can maximize their true potential. What you are really getting is a powerful testosterone booster with great ingredients and a reputable company backing you. Try T-Drive today and work to get those levels to normal.
Try Inno Supps T-Drive Today
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Inno Supps and Envato
References
Singh, N.; et al. (2011). “An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda”. (source)
Mansoori, A.; et al. (2020). “Effect of fenugreek extract supplement on testosterone levels in male: A meta-analysis of clinical trials”. (source)
Rogerson, S.; et al. (2007). “The effect of five weeks of Tribulus terrestris supplementation on muscle strength and body composition during preseason training in elite rugby league players. (source)
Henderson, S.; et al. (2005). “Effects of Coleus Forskohlii Supplementation on Body Composition and Hematological Profiles in Mildly Overweight Women”. (source)
Ferrando, A.; et al. (1993). “The effect of boron supplementation on lean body mass, plasma testosterone levels, and strength in male bodybuilders”. (source)
A Deep Dive Into Testosterone Booster Ingredients For Optimal Health
Knowing what’s in your testosterone booster can work wonders for your health and performance.
Maybe you have used a testosterone booster before, maybe you haven’t. But if or when you do, knowing what ingredients to look for can be helpful. Each company will have their own formulas and unique take on a testosterone booster but there are some key testosterone booster ingredients that can work to boost your low T levels. As athletes, and in particular strength athletes, having optimal testosterone levels is imperative to good performance. And when it comes to your health, this is imperative.
Having low testosterone levels can be a killer when it comes to daily life as well as training and performance. For those suffering from low T levels, you may experience things like low sex drive, loss of muscle mass, low energy and increased exhaustion, and the unfortunate fat gain. But fear not, for testosterone boosters can greatly help especially when it comes to tackling those low levels as you look to get to peak shape.
Let’s take a look at testosterone boosters and check out some key ingredients to look for on the label. Knowing what to look for can give you all you need to tackle those unfortunate low levels.
All About Testosterone Boosters
Testosterone boosters essentially work to give your body that boost in raising your levels so you reach optimal capacity. Since testosterone is a vital sex hormone, it aids in many bodily functions that you can’t afford to have lacking. While it is possible to boost testosterone naturally, having a supplement like a testosterone booster can give you that edge you need most so you don’t suffer any deficiency.
With a wide range of benefits, testosterone boosters can increase muscle growth and strength, help burn stored fat when mixed with regular exercise, boost your sex drive and overall libido, increase vitality, among others. With the right ingredients packed into a powerful formula, all those testosterone wants and needs can be taken care of no problem.
Check out our list of the Best Testosterone Boosters for more great products!
Key Ingredients To Look For In Testosterone Boosters
When it comes to knowing about your testosterone boosters, the right ingredients are crucial. Here are some key and potential ingredients to look for in your testosterone boosting supplement.
D-Aspartic Acid
A combination of aspartic acid and L-aspartate, this can release hormones in your brain that work for better testosterone production. It also increases levels of follicle-stimulating hormone and luteinizing hormone which stimulate the testes to produce more testosterone (1).
Rich in vitamins and minerals, this ancient herb can increase libido and get your performance back on track by naturally increasing testosterone with powerful compounds (2).
Vitamin D3
By combing to receptors, this will assist with raising T levels since it is a bioidentical hormone for testosterone. Through increased testosterone, this will work to boost your sex drive as well (3).
L-Arginine
This will work for building muscle and encourage fat metabolism as well as widen your blood vessels for better blood and nutrient flow. While it may not help increase T levels directly, it can help with certain symptoms that hinder your health and performance.
B Vitamins
Since these convert food to energy, through metabolizing fat, you can provide for more consistent testosterone production with B vitamins. With these changes, it also works to build muscle mass and strength.
By increasing nitric oxide levels, this can increase blood flow and allow the testicles to better produce more testosterone (4).
Mucuna Pruriens
Containing L-Dopa, which increases the pleasure hormone dopamine, it will allow for better mood thus stimulating testosterone production (5).
Can reduce estrogen and increase testosterone while also promoting muscle mass and is a key ingredient for optimizing testosterone levels (6).
Tongkat Ali
May lower estrogen and cortisol which can negatively impact testosterone production. It is also a good libido enhancer.
It can increase the bioavailability of testosterone and allow for more free testosterone. When taken along with vitamin D, it can increase absorption so you get the most out of this ingredient (7).
Ashwagandha
Can reduce cortisol and works as a stress reliever, thus allowing for better testosterone production (8).
Can help with managing testosterone levels by adjusting your bodies balance of testosterone and estrogen working to increase testosterone and decrease estrogen (9).
Allows your body to absorb these nutrients better so the ingredients in your supplement hit you more effectively.
Safety & Effectiveness Of Testosterone Boosters
As a supplement, testosterone boosters are safe to use. What to look for is the reputation of the company and what is included in the supplement. Hidden ingredients or formulas is just something to avoid with any supplement but especially one that works to aid in your health and vitality. Always read the label and if you have more concerns, talk with your doctor or an expert to see if this is the right approach for you.
As for the effectiveness of the supplement, the right product can increase your levels and you will be back on track both inside and out of the gym. A healthy diet and quality training routine are important and can work in tandem with your booster so you see those gains you want most.
Check out our list of the Best Testosterone Boosters for more great products!
Wrap Up
Testosterone boosters are that supplement you need to get those levels elevated and tackle any deficiencies. The right ingredients with a quality formula will get you back on track and doing what you love. Don’t let low T levels ruin you sex life, training, performance, and vitality, and work to get those levels where you want them. Knowing the ingredients to look for on the label will better prepare you to find the right testosterone booster so you thrive inside and out of the gym.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Melville, G.; et al. (2017). “The effects of d-aspartic acid supplementation in resistance-trained men over a three month training period: A randomised controlled trial”. (source)
Mansoori, A.; et al. (2020). “Effect of fenugreek extract supplement on testosterone levels in male: A meta-analysis of clinical trials”. (source)
Pilz, S.; et al. (2011),. “Effect of vitamin D supplementation on testosterone levels in men”. (source)
Leung, K.; et al. (2013). “Ginseng and male reproductive function”. (source)
Shukla, K.; et al. (2009). “Mucuna pruriens improves male fertility by its action on the hypothalamus-pituitary-gonadal axis”. (source)
Prasad, A.; et al. (1996). “Zinc status and serum testosterone levels of healthy adults”. (source)
Cinar, V.; et al. (2011). “Effects of magnesium supplementation on testosterone levels of athlete and sedentary subjects at rest and after exhaustion”. (source)
Lopresti, A.; et al. (2019). “An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study”. (source)
Ferrando, A.; et al. (1993). “The effect of boron supplementation on lean body mass, plasma testosterone levels, and strength in male bodybuilders”. (source)
Best Way To Boost Testosterone Through Your Diet
Know how to tackle your testosterone problem by changing your diet.
Many of us may take our testosterone levels for granted but for those who need a boost, the change may happen through your diet. While thinking of and dwelling over what our testosterone levels might be isn’t totally necessary, it is important to know at least where we stand. Testosterone is important. As a vital sex hormone, it helps with a host of bodily functions and if decreased, can hurt our gains and overall results.
What we eat can drastically affect how we feel. And when it comes to something like testosterone, this can work for us by increasing levels or against us by decreasing them. Whatever the case may be, knowing that the possibility to change your testosterone fortune through your diet is a great benefit to you. That means less trips to a doctor or saving money on certain supplements. It’s just adding and subtracting a few things from your grocery list.
Let’s check out the top ways to boost your testosterone through your diet so you don’t have to worry about low T levels again. The right foods and right approach can greatly affect just how well your testosterone levels increase.
Why Testosterone Matters
Testosterone is a vital sex hormone used for many bodily functions that keep us operating every single day. Testosterone has a role in building muscle mass and building stronger bones for better functional movements and overall health (1), improving sex drive, increasing mood and an overall quality of life, among others like our overall development. Low levels of testosterone can hinder these processes and work against us, either against our training, health, or both.
Foods That Work
When it comes to boosting your testosterone levels, the right foods can greatly impact how your levels change. By taking your diet and making sure it works for you, the right approach is all you need to start seeing results.
Fatty Fish
Having too low of fat in your diet can lead to lower levels of testosterone and including healthy fat options can increase hormonal health for the best in terms of those levels (2).
Similar to fatty fish, having that fat in your diet is key. But what avocados have is boron which has promising and worthwhile benefits to increasing testosterone levels.
High Protein Foods
These are necessary because too little can affect testosterone production. Also, protein will help with weight loss and management and if you have a higher body fat percentage, this can decrease testosterone production as well (3).
Chicken, grass-fed beef, wild salmon, eggs, lentils
Complex Carbohydrates
A great source for increasing energy and mood, all playing into testosterone production on a more efficient level.
Oats, quinoa, brown rice, sweet potatoes
Ashwagandha
A popular herb in testosterone boosters, this can help deal with stress and those stress levels while boosting growth and increasing T levels (4).
Foods With Magnesium
Magnesium does have links to testosterone production and focusing on foods with these levels can improve sleep and work to boost production.
Dark chocolate, spinach, banana, various seeds and nut butters
Food That Don’t Work
On the other hand, knowing what not to eat can work wonders for you as you seek to change your testosterone reality. Some foods can work against testosterone and counter the effects, often times too strong, and avoiding these foods can be of great service to you.
While we all love sugar, kicking this out or at least limiting it is important for testosterone production given its impact on insulin and the resistance your body can potentially build up.
Alcohol can interfere with hormone production and may counteract the process of testosterone production. While this is on a level of heavy alcohol use, it is still important to monitor especially if you are someone seeking results (5).
Dairy products can affect testosterone synthesis by working against it to produce estrogen, as well as increasing blood insulin, both having negative effects towards testosterone production.
Soy is the same deal as dairy in that it will raise your estrogen levels and hurt those valuable testosterone levels, making soy products something to kick to the curb.
Other Ways To Boost Testosterone With Your Diet
While foods are great and can work well for you, other approaches, whether they be training or diet related, can help as well.
HIIT Workouts
Performing HIIT workouts will work for better muscle growth overall resulting in less protein breakdown. As a result, this helps increase testosterone levels to help maintain that muscle mass. More muscle works to create more testosterone. Plus, HIIT workouts are great ways to see those desired body composition changes.
Intermittent Fasting
Intermittent fasting is a great diet for those wanting to increase testosterone levels because it will work to avoid overeating and help with weight management, since higher body fat percentage leads to less testosterone. It also can increase growth hormone which is closely tied to testosterone as well.
Best Supplements To Boost Testosterone
For those struggling to boost their testosterone levels, looking towards the right supplements is all you need. While plenty of options do exist, working with premium and high-quality products can make life just a little bit easier. A testosterone booster is a great supplement for those looking to increase testosterone and vitality and what a good test booster will do is increase strength and muscle growth, burn stored fat, increase your sex drive, and improve overall mood. This is exactly what you need when looking to increase growth and see those results you want most.
Wrap Up
It can be challenging to accept the fact that you are suffering from low T levels. But don’t let that be emasculating. Taking the right steps to address and fix the situation can make it seem like it never happened. Through what foods you eat, your dietary approach, or using a testosterone booster, you can see those results you want most and get those levels back to where they belong.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Sinha-Hikim, I.; et al. (2002). “Testosterone-induced increase in muscle size in healthy young men is associated with muscle fiber hypertrophy”. (source)
Zaima, N.; et al. (2016). “Effect of dietary fish oil on mouse testosterone level and the distribution of eicosapentaenoic acid-containing phosphatidylcholine in testicular interstitium”. (source)
Alemany, J.; et al. (2008). “Effects of dietary protein content on IGF-I, testosterone, and body composition during 8 days of severe energy deficit and arduous physical activity”. (source)
Singh, N.; et al. (2011). “An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda”. (source)
Walter, M.; et al. (2006). “Controlled Study On The Combined Effect Of Alcohol And Tobacco Smoking On Testosterone In Alcohol-Dependent Men”. (source)
What Luteinizing Hormone Values Tells About Natural Testosterone Production?
How Does Luteinizing Hormone (LH) Work? Luteinizing Hormone Values is an important hormone produced by the pituitary gland for both men and women. In women, it works as part of the menstrual cycle. In men, it serves to maintain and produce testosterone and sperm. It is important to stay […]
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Why I like Testosterone Propionate More Than Enanthate and Cypionate?
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Benefits of 8 Weeks Stack of Testosterone Enanthate & Dianabol For Powerlifter
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What Does Low Testosterone Mean & Its Effect on Body
Testosterone is a male sex hormone that is important for sexual and conceptive improvement. The National Institutes of Health sees testosterone as the most important male hormone. Ladies likewise deliver Low Testosterone, yet at lower levels than men. A Detailed Study about What Does Low Testosterone? […]
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5 Foods That Increase Testosterone
Have you known about foods with great qualities? Nothing is more super for a hard-preparing lifter than foods that Increase Testosterone production! At the risk of expressing the loudly self-evident, testosterone is essential for taking full advantage of your workouts. Testosterone is the most noteworthy anabolic hormone in the […]
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