The Testosterone Advantage Plan

The male hormone, testosterone, plays a big role in weight loss and muscle building; hence, a diet and exercise plan that enhances testosterone is a man’s key to getting and staying fit. The Testosterone Advantage Plan encourages men to eat lots of protein and to weightlift to lose pounds and to build muscle mass.

The men’s health “T” (as in “testosterone”) means forgetting the traditional USDA food pyramid in favor of a diet that’s 33% carbohydrates, 33% protein, and 33% fat. Every day, men should eat 2 grams (.07 oz.) of protein for every 2.2 pounds of body weight – in other words, men should eat 2.5 times the USDA’s food pyramid recommended amount of protein. Eating lots of protein has other advantages.  It helps people feel full faster, so they eat less, and it speeds metabolism.

On the Testosterone Advantage Plan, men need to eat more fat, especially monounsaturated and polyunsaturated fats, too, because fats raise HDL cholesterol (healthy cholesterol) levels in the body. Cholesterol is a building block for testosterone, so increasing healthy cholesterol levels increases testosterone levels, too.

Men also need to cut their intake of carbs and try to eat them only after exercising, because if carbs are ingested after exercising, the body will produce insulin, which stops protein breakdown and starts protein synthesis.

Under the Testosterone Advantage Plan, men need to cut the booze, because alcohol deposits fat around the waist and causes muscles to shrink, especially thigh and gluteal muscles.

Weightlifting (not aerobics) is an integral part of the plan, because it builds muscles and testosterone levels by burning protein. Here are the key pieces of equipment men should use: an adjustable weight bench with uprights to support a barbell, a chinup bar, an ex-curl bar, a barbell (the standard 80-inch-long bar, 1” diameter, 20 lbs.),weight plates (the standard 90 pounds in weights), and dumbbells. Men need to do warmup exercises, especially stretching, before doing weightlifting repetitions, and they should work out at least 3 times a week.

Further reading

The Testosterone Advantage Plan by Lou Schuler

 

Tweet This Post