Does your testosterone supplement contain these 4 vital ingredients?

Some of the best supplements for men are those which raise testosterone levels, especially for those struggling to gain muscle. And as we age, it makes even more sense to turn to them, because t-levels tend to take a nosedive over the age of 50.

But there’s no sense in taking sub-standard testosterone boosters, especially when you’re sticking to natural supplements. It’s all too easy to be conned into buying ineffective pills when you’re unsure of which natural ingredients they should actually contain in the first place.

The best natural testosterone boosters have a collection of specific ingredients in them. But before we get to those, let’s first take a closer look at the function of testosterone and testosterone supplements.

T-time

First of all, testosterone is the key hormone responsible for sexual function, strength gains and muscle building. It also contributes to mood regulation, brain acuity and overall energy. You can clearly see it carries a high place of importance in the male anatomy.

If you should happen to be in a situation where your t-levels begin to take a tumble, you’ll find yourself feeling lethargic, weak, lacking in the libido department and having a hard time concentrating. None if this makes life very fun – and this is where a testosterone supplement can become very beneficial.

If you have a top-notch supplement, you can really turn the tables on your low t-level issues, but of course, as with most things in life, for every quality supplement manufacturer, there’s always another trying to sell snake oil. That’s why it’s important to know what to look for in a supplement before you buy anything.

Do Testosterone Boosters Work?

If you’ve had your t-levels checked by your doctor, and it’s become apparent you need to start taking a testosterone supplement, the next step is to find one that’s right for you. The problem is, there are plenty of half-baked products on the shelves for you to choose from. Most of which contain fillers and sometimes artificial flavors, colors and preservatives too.

Any type of junk-filled supplement like this works against the grain and doesn’t resonate well with your body. Your digestive system has a hard time breaking products like these down, and they have very little effect on your testosterone by the end of the process.

It’s always in your best interest to look out for a testosterone supplement containing only quality ingredients. And these would be d-aspartic acid, tribulus terrestris, panax ginseng and fenugreek extract.

1 D-aspartic acid is an amino acid produced naturally in the body. It plays a vital role in a man’s neuroendocrine system, especially in relation to the production of male sex hormones and androgens. From a food standpoint, cheese, eggs, meat, fish, nuts and oats are all good sources of d-aspartic acid.

2 Tribulus terrestris is a plant found in the Mediterranean. Because of its spiny fruit, it’s commonly referred to as the puncture vine. And this is the same fruit that people often eat for medicinal benefits. Because of the spines, you should exercise caution when eating it. When it comes to formulating it into an extract however, the fruit, roots and leaves are all used.

One of the main functions of tribulus is to help boost testosterone levels. By default, it also helps with erectile dysfunction and boosting libido in both males and females.

3 Panax ginseng is a plant that comes from the cooler regions of the northern hemisphere, where it has been used for hundreds of years as an all-around elixir.

Among some of its most notable benefits are its ability to improve concentration, boost mood, stabilize blood sugar and boost libido. It can also have a positive impact on testosterone production. Lastly, it helps increase the amount of nitric oxide in your system. Nitric oxide helps bring more blood flow to the muscles and is quintessential to gaining mass.

The great thing about panax ginseng is the fact that you can get a root and either eat it raw, steam it or lightly cook it to consume it in its whole form. When it’s manufactured into an extract however, both the roots and leaves are used.

4 Fenugreek is a popular herb used in Indian cuisine. You can easily integrate this into your diet by getting it in powdered form at your local health food store and then sprinkling it over a salad. In extract form, the goodness is derived from the seed of this plant. Some people prefer to take this in supplement form if they don’t like the taste of the powder.

From a muscle-building perspective, fenugreek boosts testosterone of course, but it also has a second helpful function. People taking fenugreek experience an increase in insulin release, which is important for increasing muscle mass following weight training. And as an additional benefit, your libido will get a nice boost when taking this supplement too. Bonus!

Testosterone Injections

One last option people sometimes turn to is having testosterone injections. This really isn’t the safest way to go. First things first, if you don’t use the right dose, you can set yourself up for a battery of unwanted side effects. Everything from breast swelling to extreme anxiety can be part and parcel of testosterone injections. Secondly, if you use a dirty needle, you can get an infection, or worse!

Lastly, they’re illegal. If you were to ever get caught and do time in the pokey, your reputation would be at stake and you’d also lose out on a lot of training time. For that reason, it is always best to stick to a safe, legal and natural alternative.

There’s no shame in taking a t-booster

Just some parting words to the wise. If you’re in need of a testosterone booster, that’s totally fine. Just play your cards right and go with one that has the right ingredients in the right quantities.

And also be sure to include plenty of cheese, eggs, meat, fish, nuts and oats in your diet too in order to get your d-aspartic acid boost levels way up high. Doing this in addition to taking a supplement like Testo-max will see your t-levels fly through the roof in no time!

Low Testosterone in Men: Fix Your Low T-levels in Less than a Month

These days, even young, fit men are becoming increasingly aware of the need to keep their testosterone levels high, whether they’re experiencing symptoms of having low t-levels or not. But what about those who actually do have low testosterone?

This all-important boost then becomes even more critical. Most men want to fix this without taking pills which cause side effects or complications. If you fall into this category, there are several things you can do to set your testosterone back on the right track inside a month.

It’s true, low testosterone levels aren’t something you can completely reverse overnight. It takes a dedicated approach over the course of time. But with commitment, you really can begin to see positive changes in just 4 weeks or less.

What is Testosterone?

Testosterone is the primary male sex hormone – produced naturally in the testes, which are located in your hangdowns. The actual physiological process is actually quite fascinating.

You have a gland called the hypothalamus, which instructs the pituitary gland to release luteinizing hormone (LH) and follicle stimulating hormone (FSH). These are known as gonadotropic substances. Now you know where the term “gonads” comes from.

Once LH is released, it, in turn, stimulates your testes to boost your testosterone levels. But here’s where it starts to get a little tricky. Once testosterone is released, only 2% of it is utilized by your body.

The rest attaches to another substance called sexual binding hormone globulin, or SBHG, for short. The amount that is not bound is called free testosterone because it is “free” to do its thing.

The good news is, testosterone is so powerful that you only need this little bit of free testosterone to get benefit from it.

What Does Testosterone Do?

Testosterone is highly regarded as the male-dominant hormone. Along with that comes a pretty heavy daily workload. First and foremost, it’s the hormone that gives you juice when you’re working out. Simply put, it helps you build and maintain muscle, and it also gives you energy.

Outside the gym walls, it’s essential for sex drive and achieving erections. Additionally, testosterone balances your mood, keeps your brain firing on all cylinders and supports male hair growth.

In essence, testosterone is the hormone which makes a man a man. Without sufficient testosterone, your body can quickly begin to undergo changes you probably won’t appreciate.

Symptoms of Low Testosterone

The curveball crosses the plate when your t-levels become low. This comes with a number of symptoms that can range from mild to serious. But they all can have a major impact on your lifestyle. Especially when you’re trying to impress a chick at the gym.

And even more importantly, if you have impressed said chick at the gym and she wants to get it on with you at home, but your boy doesn’t want to stand to attention.

For your reference, here is a full list of symptoms that could indicate low testosterone in men:

  • Fatigue
  • Muscle weakness
  • Muscle loss
  • Irritability
  • Weight gain, especially in the waistline
  • The appearance of ‘moobs’
  • Mood swings
  • Loss of libido
  • Brain fog and inability to concentrate

Be aware that these symptoms don’t just magically appear from out of left field either. They can take a while to develop.

Quiz: Do you Have Low Testosterone?

Does any of this sound like you?

If you no longer feel excited about things that once got your rocks off, you no longer crave sex or have a hard time getting wood, your t-levels might be low.

If you find yourself getting depressed very easily or more emotional than normal, you could have low testosterone levels.

If you’re struggling to do the physical things you once did due to feeling weak and lethargic, that could be low t-levels.

Gaining weight on your belly, or growing ‘moobs’ is another sign.

Then there are the less serious, but equally annoying side effects, such as struggling to grow a beard or even hair on your head. Yep, even this can be a sign of low testosterone levels.

Only a doctor will truly be able to tell you if your levels are off. If you suspect you may have a problem, book a blood test to find out once and for all. A normal testosterone level can range from as low as 270 to as high as 1,070 ng/dL. But here’s the rub…

Every man is different. And though your total testosterone levels might come back as ‘normal’, your free testosterone might not be. That’s the bioavailable testosterone that matters when it comes to avoiding the issues above. And there are things you can do to turn this around, which we’ll get to shortly.

What Causes Low Testosterone?

Age
Ageing ranks high on the list of causes of low testosterone. Over the age of 40, your body just simply becomes less able to produce higher amounts. This is a natural part of the ageing process, but as we’re living for longer than ever, 40 – 50 years with low t-levels is a heck of a long time to suffer.

Diet
Your diet has something to do with it too. If you eat a lot of processed carbs and junk food, you can gain excess weight. This, in turn, affects your hormone levels overall, specifically causing t-levels to plummet.

Alcohol
Another common reason men’s testosterone levels begin to fall is due to their alcohol intake. Alcohol plays a big role not only in weight gain, but it also slows down your natural ability to release testosterone. Granted, this would be if you drank heavily or daily. Moderate amounts won’t have much of an effect.

Health problems
Certain medical conditions can also contribute towards low testosterone levels like cancer treatments, diabetes, injuries to the testicles and pituitary disease.

Get Your T-levels Back on Track in a Month

Like I mentioned earlier, you may not be able to get your t-levels completely back to normal in a month, but you sure can take strides to become well on your way towards that goal. And this all starts at the kitchen table.

Dietary changes

As you just learned, excessive weight can lower testosterone. But, if you shift your diet, you can melt away some of those pounds and give your t-levels a boost. Follow a diet that consists of whole foods that are as organic as possible to give your body the very best chance of absorbing all the nutrients it needs for optimum health.

In addition to this, there are certain foods you should add, and others you should eliminate. Foods that contain a high amount of fat and cholesterol actually help boost t-levels. Healthier options would include eggs, salmon, nuts, seeds, avocados and olive oil.

Foods to avoid would be soy products, flax seeds, as well as anything that is highly refined or processed. Soy contains isoflavones and flax contains lignans, which both increase estrogen levels. When estrogen goes up, testosterone goes down.

Just remember to keep your calories regulated, because if you gain weight, that’ll also have a detrimental effect on your t-levels.

Hard-hitting exercise

Exercise can also play a vital role in boosting your levels. But not just any exercise. Make it intense. The higher the intensity, the more your body will try to compensate by releasing higher levels of testosterone. Plus, daily bouts of exercise can help you shed more weight, which can further increase your t-levels.

Squats, deadlifts, bench presses and sprints are all the order of the day if boosting t-levels is your aim.

Supplementation

Lastly, taking an all-natural supplement that contains key ingredients such as B vitamins, zinc and magnesium can really help you to boost the nutrients available for your body to use, and a healthy body is much more likely to have optimum t-levels. Testo-max is a fantastic way to boost these nutrients without any side effects.

Are you ready for higher t-levels?

The tips above work best when they’re all used in conjunction with each other. There’s no doubt about it – if you have the discipline required to stick to the plan, you can start turning the tables in your favor within a month. So what are you waiting for?

Does your testosterone booster contain these ingredients?

You’re only as strong as your weakest link. And if that weakest link is your t-levels, then everything from having productive workouts to maintaining healthy relationships can be difficult. This is where testosterone boosters can really help you to get your health back on track.

But not all testosterone supplements are created equal. Some contain ineffective ingredients, while others are almost as effective as taking testosterone injections. It’s in your best interest to find the best testosterone booster out there of course, and this article aims to show you how to do just that.

It’s all about the ingredients

You’ve gotta be sure that your testosterone boosters are pure and have the right blend of ingredients to get the job done. Here’s a list of key nutrients you should look for:

D-aspartic Acid

Amino acids are known as the building blocks of protein, and D-aspartic acid (DAA) is probably the most important one of these. It’s actually produced naturally in the testes through the conversion of aspartate racemase. It’s then converted to testosterone.

When DAA levels are high, testosterone is normal. But when these levels dip, testosterone goes down as well.

The main reason for flagging DAA levels is poor diet and the ageing process. And although you can’t do anything about getting older, you can tighten up your diet.

Tribulus Terrestris

If you ever heard of goat’s head out on the streets, it’s the slang term for tribulus terrestris. This botanical flower has been used in Ayurvedic medicine for centuries, and it’s fast becoming more frequently found in modern testosterone supplements.

Only the best testosterone boosters will have this substance in them, and for good reason. Tribulus carries with it a lot of potential to improve not only your t-levels, but also your libido. Plus, it’s been known to help regulate blood sugar levels and cholesterol.

Panax Ginseng

Panax ginseng is a plant that comes from Asia, and It’s been around for thousands of years. What gives it its power is substances called ginsenosides. These are active compounds that have been known to help boost mood, energy levels and aid recovery from erectile dysfunction (ED) in men.

The main reason it works for ED is because of its effect on testosterone. It works by stimulating gonadal tissues, which in turn, boosts testosterone and helps you achieve erections.

Fenugreek Extract

Fenugreek is an Indian plant that has the seeds extracted and turned into cooking spice. It’s also manufactured for use as an ingredient in testosterone supplements.

When it comes to hormones, fenugreek helps prevent the breakdown of testosterone. It’s known as an aromatase and 5-a reductase inhibitor, which are the substances related to the degradation of testosterone.

According to a study by the National Institute of Health, a daily 500mg dose of an aromatase and 5-a reductase inhibitor significantly affected bioavailable testosterone.

As an added benefit, fenugreek helps with fat loss, erectile dysfunction, upset stomach and as a digestive aid.

Final Words of Wisdom

At the end of the day, you can take each one of these nutrients by themselves in supplement form, or in some cases, you can get them through your diet.

D-aspartic acid, for example, is found in foods that are complete proteins like eggs, fish, chicken and turkey. Panax ginseng is often made into tea, plus you can get liquid extract to add to smoothies. And you can always find fenugreek spice to add to your dishes.

When it comes down to the best testosterone booster, it should be comprised of all-natural ingredients with no added fillers or fluff.

10 Testosterone Boosting Foods Which Will Change Your Life

We all want healthy t-levels – and if yours need a shove in the right direction, your first port of call should be to look at eating more foods that boost testosterone. If you eat foods that increase testosterone naturally on a daily basis, you’ll be ahead of the competition before you even break out a sweat.

The thing is, not many people know which foods really are testosterone boosting foods.

That’s why we’ve created this easy to handle list for you.

10 Foods that boost testosterone levels

If you don’t eat all of these on a regular basis, you really should introduce them into your diet to promote higher t-levels:

1 Olive oil

Olive oil contains a compound called oleuropein, which stimulates luteinizing hormone – the precursor to testosterone.

If you were to make just one change to your diet, this is the one. Add olive oil to anything that’s not tied to the floor! Ok, that might be exaggerating. But at least try to get a good 1 – 2 tbsp a day.

Be sure to use organic, extra-virgin olive oil and drizzle it over your salad or steamed vegetables. You can even add it to smoothies.

2 Eggs

The t-boosting magic of eggs lies in their cholesterol content. You might be thinking cholesterol is a bad thing, but you’re dead wrong! Your body needs cholesterol to produce key hormones, and yep, testosterone is right on top of that list.

You’d be hard-pressed to find a more well-rounded, complete protein than that found in an egg. Not only this, eggs are also high in other important nutrients like selenium, B vitamins, lutein and choline.

Be sure to go for the free range, hormone and antibiotic-free variety. You don’t need any of that rubbish floating around in your body – it’ll only serve to mess with your own hormones.

3 Cruciferous vegetables

Cruciferous vegetables contain indole-3 carbinol – a powerful substance that lowers your body’s level of estradiol. In case you don’t already know, estradiol is the precursor to estrogen, the female dominant hormone.

High levels of estrogen can become a problem for a man. If this hormone becomes dominant in his body, he can suddenly find himself subject to a whole host of girly characteristics, like moobs and increased levels of body fat. And that’s not even the worst part. High estrogen levels can cause testosterone levels to take a rapid nosedive.

Eating more cruciferous vegetables lowers your estrogen levels, preventing this kind of issue arising in the first place. These types of veggies are also high in fiber, vitamin C, and a substance called sulforaphane – which helps prevent cancer. What’s not to love about cruciferous veg?

Stock up on broccoli, cauliflower, brussels sprouts, cabbage, kale and chard to reap the benefits of wholesome cruciferous veg, and for an added kick in the t-sack, drizzle some olive oil on them before serving.

4 Pork rinds

You may never have even thought about eating pork rinds, but that’s sure to change after you read this. Pork rinds are high in cholesterol and saturated fat – and both offer up a cocktail of goodness to your testosterone production factory.

You already know that cholesterol helps raise your t-levels, but so does saturated fat. The important thing is to get pork rinds that are hormone and antibiotic-free. As an added benefit, they’re also complete proteins and they can easily be crumbled up and spread across your omelet.

5 Pumpkin seeds

These little critters have an enormous impact on your t-levels. They’re high in zinc, which is an essential nutrient for testosterone production. Plus, they’re high in fiber, protein and healthy fats, which will also contribute towards a higher testosterone output.

Eat them as they are for snacks, or make a salad and add them to it. And for an even more profound effect, add olive oil and olives too.

6 Steak

Ever heard of d-aspartic acid (DAA)? This is an amino acid produced naturally in the body, and it’s another important substance essential for the production of testosterone. You can find this stuff naturally in animal products, especially beef. That’s why steak’s such a good option.

Plus, red meat is high in iron. This important mineral is needed for the efficient transportation of oxygen to your muscles. The more oxygen they receive, the better they will work and the more swole you’ll become.

7 Shrimp

This little crustacean packs a real punch when it comes to your testosterone levels. It’s high in Vitamin D, which is another one of those important nutrients for testosterone production.

Add some to your omelet or salad, or make a special steak and shrimp dinner with a side of roasted cauliflower for maximum effect.

8 Cacao nibs

Magnesium is another fun little mineral that contributes to higher testosterone levels, and it can be found in monster quantities in raw chocolate – also known as cacao.

Cacao nibs are small pieces of cacao seeds that have been broken up. You’ll need to visit your local health store to find them, but once you do, they’re easy to add to smoothies, oatmeal, cereal or homemade granola bars. You can also get cacao powder, which is just as nutrient dense.

9 Raisins

Good old-fashioned raisins are feared by the carb-conscious, but the truth is they hold a benefit which far outweighs the carb-issue. Raisins are high in boron – a trace element that helps boost testosterone significantly.

They’re also good sources of fiber and are extremely high in antioxidants. If you’re serious about getting it up – both under the squat rack and in the bedroom, do include these juicy little dried fruits in your diet plan. They go well in salads, smoothies and in cereal bowls.

10 Salmon

Salmon is high in vitamin B6 and essential fatty acids, both of which are important testosterone boosters. Plus, Salmon’s a complete protein.

Steam it, poach it, broil it and get some raw sashimi the next time you hit a Japanese steakhouse. You can even top your salad with a hunk of the pink stuff. Just get some.

Get cooking for higher t-levels

It’s always in your best interest to take the natural route when you’re trying to boost your testosterone levels, and it doesn’t get any more natural than carefully selecting the food you eat. Add some of the above goods to your shopping list and build your meals around them.

Not only can you come up with some delicious dishes, you’ll also give your testosterone a shot in the right direction. And this shot won’t hurt or cause erectile dysfunction.

10 Foods That Kill Testosterone Levels

Have you ever wondered whether you could be sabotaging your ability to build muscle by eating foods that kill testosterone levels? Probably not. In fact, it’s probably never occurred to most men that foods that lower testosterone levels even exist.

Well, exist they do. And it’s time you eliminated them from your diet for the good of your energy levels, your gym performance and your libido.

Wise up and cut these 10 t-level killing foods from your diet right now, or face the consequences:

1 Flax

Flax can come as whole seeds, or it can be milled or ground. Regardless of how you slice it, dice it, smash it or blend it, it still contains lignans, which can kill t-levels. Keep your intake low, or preferably cut it out altogether. And that goes for pre-made foods that contain flax too, like flax crackers.

2 Soda pop

You might like your sweet beverages, but they can wreak havoc with your testosterone levels. And soda is one such beverage. It’s basically a high dose of liquid sugar that lowers testosterone, and has no redeeming qualities. Do the math. Give it up, and get it up more, if you know what I mean.

3 Conventional produce

The key word here is ‘conventional’. This means produce which is raised using pesticides and chemicals. The very same pesticides and chemicals that can zap your t-levels. Fruit is not bad for you in itself, but the chemicals which can come with it definitely are. Switch to organic the next time you reach for an apple at your local grocery store.

4 Conventional meat and dairy

Since we’re on the topic of conventional produce, let’s not forget about conventionally farmed meat and dairy products. Before you buy a steak or chicken breast, realize that it’s likely not as pure as it probably seems at first sight.

Unless it specifically says it was raised with no hormones or antibiotics, then it quite likely was. And do you know what that means? It spells disaster for your testosterone levels.

Stick with the free-range hormone and antibiotic-free versions instead, and that also goes for eggs, cheese, milk and any other animal-derived products.

5 Soy milk

As innocent as it seems, you’d better leave soy milk out of your cereal bowl. Soy milk is derived from soybeans, which contain genistein – an isoflavone that blunts testosterone and boosts estrogen. Unless you want moobs, stay well away!

In fact, steer clear of all foods that come from soy, to play it safe. But if you do cross the line with soy products, just make sure they’re organic and consume them in moderate amounts.

6 Doughnuts

These tasty delights contain a generous amount of trans fat. The very same type of noxious fat that lowers testosterone levels.

Plus, doughnuts are very fattening and can cause you to increase flab in your belly. Then you have two more problems. Abdominal fat releases toxins in the system that are dangerous to your organs and can raise your risk of developing fatty liver and heart disease.

One extra thought for you to ponder; if you gain too much fat in your stomach, you may have a hard time locating your pecker. Think about what that can look like the next time you bring home a lady.

7 Beer

You guys who like to schlep suds at the local pub all night long are in for a rude awakening. Do you know what happens when you drink an abundant amount of beer?

The same thing that happens when you eat doughnuts. You get fat, and you also compromise your testosterone levels. Plus, your metabolism takes a hard shot too.

Keep your intake of beer and any other alcohol low to spare your testosterone levels a major hit.

8 White bread

Zinc is a very important nutrient for testosterone production. When you resort to eating foods that contain highly processed grains like white bread, you risk having a slippage in the testosterone department, because you’re missing out on that all-important zinc intake. White bread is a good example of a food which contains overly processed, zinc deficient grain.

While you’re at it, avoid all foods made with white flour, like crackers, cookies, bagels and pastries. Always opt for the whole grain versions, which have all the vitamins and minerals intact.

9 Popcorn

Not just any popcorn – microwave popcorn! There’s a better than average chance that you’ve made microwave popcorn before and burnt the snot out of it. It’s probably not even possible to make microwave popcorn without burning it to a crisp.

That’s bad enough, but it gets worse. The lining inside the bag contains a layer of a toxic substance called perfluorooctanoic acid. But you can just call it PFOA for short. This nasty little substance can put a chokehold on your t-levels.

You’re best leaving the microwave popcorn out of your diet plan and going for the loose style that you can make in an air popper or on a stovetop.

10 Hot dogs

No, hot dogs aren’t just bad for you because they’re made from the anuses and elbows of pigs. True, that’s not exactly palate-pleasing or healthy either. But it’s not the main reason you should avoid them. It’s the plastic they’re wrapped in.

This plastic covering is made of polyvinyl chloride (PVC). The same stuff used in conventional construction products like drain tile. If you value your sex life and ability to lift weights, avoid hot dogs, because PVC causes hormonal disturbances in your body.

And while you’re at it, avoid all foods that are wrapped in plastic, as well as bottled water. It contains another testosterone-killing substance called bisphenol A (BPA).

Beware of testosterone-killing foods

The ironic thing is some of the foods mentioned above are not inherently ‘bad’ for you. Soy beans are actually complete proteins, for example. And they, along with flax seeds, are high in fiber and have many other beneficial nutrients.

But if you want to perform optimally in the gym and in the bedroom, you need to avoid these foods that kill testosterone like the plague. I think it’s a small sacrifice to make for bigger gains.

5 Reasons Natural Bodybuilding is the Next Big Thing

For most of history, natural bodybuilding has largely been ignored by serious bodybuilders. But times are changing. Since 1990, anabolic steroids have been illegal, and that means anyone who cares about staying on the right side of the law has had to find alternative ways of fuelling their muscle growth.

For most, this has simply meant increasing their protein intake through dietary changes or the introduction of supplements like whey protein. That was until CrazyBulk introduced its range of legal alternatives to steroids.

Thanks to supplements like these, we’re now on the brink of a natural bodybuilding revolution. And if you need more motivation to go natural, here are 5 good reasons why natural bodybuilding is THE next big thing.

1 Sustainability

Steroids cause irreversible long-term health damage, with side effects you wouldn’t wish on your worst enemy.

They push your body to its limit. On steroids, your bones and skin often can’t keep up with the speed of growth. You end up with aches and pains, as well as stretch marks. Plus, your hormones can get so out of whack, you end up having problems releasing testosterone naturally.

Simply put, you cannot maintain the body or lifestyle associated with steroid use for a long period of time.

Natural bodybuilding, on the other hand, may not make you the size of a house in just a few short months, but it’s definitely more sustainable in the long term. In fact, it’s more than sustainable – it’s actually good for you. All that lifting, working out and eating right is only going to improve your health.

2 Cost-efficiency

Did you ever take out a catalogue of steroids and look at the price sheet? Probably not, because such an item doesn’t exist. But you can find the prices from the local peddler who deals the goods. And trust me, they ain’t cheap!

A single dose of one type of steroid can easily be well over 100 bucks. Multiply that by two or three fixes a month, plus add two or three other roids to the mix and you quickly just built up a very expensive addiction.

When it comes to natural bodybuilding, the cost is minimal in comparison. You’re basically relying on mother nature, food and maybe a few all-natural supplements to get you through. And these supplements cost nothing like steroids do. Take a look at the kind of prices you can expect here.

3 Legal

You don’t wanna risk getting caught with roids in hand. If this happens, there’s no compromising. There’s no working out a deal. Your ass goes right to the poky. And it could sit there for a long time if you can’t make bail.

Don’t swap the weight room for the slammer. Stick with the natural route.

4 Stability

Ever heard of roid rage? Those who take or have taken steroids pretend this doesn’t exist, calling it propaganda. Mind you, they’re usually yelling about this with veins popping out of their necks as they plead their case. Go figure.

This is the result of the sporadic shifts in hormones that’s always accompanied by steroid abuse. Do you know what happens to your mind when you take the route of natural bodybuilding? Nothing, that’s what.

You maintain a feeling of peace, calm and stability. It makes a heck of a lot more sense to me.

5 Convenience

There’s nothing convenient about dropping everything you’re doing and driving to some dark alley to make a dodgy exchange to pick up your supply of roids for the month. With every exchange, you’re risking being caught in the act.

It’s so much more convenient (and less stressful) to go to a supermarket or online supplement store to get the goods. Think about it. Do you really want to mingle with shady characters and spend the rest of your life looking over your shoulder? I certainly don’t.

The bottom line

Of course, we all know why people turn to steroids. Yes, it might take a little longer to get huge by relying on natural bodybuilding, but it’ll be well worth it in the long run. There’s no sense being jacked to the max if you’re on death’s door.

Use food and natural supplement alternatives to get yourself to the place you want to be. Foods like red meat, eggs, salmon and cruciferous vegetables will all help you to maintain high testosterone levels, while the range of all-natural supplements from CrazyBulk will give your body every bit of assistance it needs to reach your goals in a healthy, sustainable way.

And you can stick to these supplements forever, meaning your gains will remain in the long term without risking your health. What could be better than that?

5 Clean Bulking Rules All Natural Bodybuilders Should Follow

If you’re a natural bodybuilder who’s serious about your physique, then you know the importance of proper diet. Your muscles depend on it, your brain depends on it, and in some cases, your job might depend on it too.

If you’re a hard gainer, it can be all too easy to slip off the natural bodybuilding train. Your gym buddies on steroids will be pushing you to try something new, telling you you’ll never achieve the results you crave through natural bodybuilding alone. But the truth is, it is possible. BUT, there are some specific rules you should follow to make it happen.

Food is at the forefront of successful natural bodybuilding, and here’s how to get it right.

5 Clean bulking rules natural bodybuilders should follow

There’s a clean way, and there’s a dirty way to approach bulking as a natural bodybuilder. To keep your body firing on all cylinders and your systems working properly, you want the clean route. Here are some rules you need to live by to make that work.

1. Follow the basics

Getting fancy doesn’t win the race when it comes to natural bodybuilding. In other words, resorting to tactics such as eliminating whole food groups, timing your carb intake or cutting back on water are at best pointless, and at worst damaging to your progress.

Your body needs three things every day to allow it to grow healthy, long-lasting muscle – macronutrients. Carbohydrates, protein and fat – they may not all be created equal, but they’re all equally important. A diet lacking in any of these is a diet which won’t support muscle growth.

Carbs are used for short-term energy, but they also keep you going for hours, as they’re stored both in the liver and muscles for energy down the road.

Protein is essential for the reparation of torn muscle cells. Without this macro, you’ll be aching for longer after a workout, and the end result is your muscles just won’t be as big as they could have been once you’ve recovered. Protein also comes in handy for the health of your hair, skin and nails.

Fat is often vilified, but it’s absolutely needed to regulate hormone production and energy. Plus, it helps to lubricate the joints and promote better brain function.

After reading all of this, why in the world would you decide to cut back on any of these macronutrients? Take my advice. Only do this if you like to take a
road that leads to nowhere.

2. Avoid the wrong foods

Here’s where the difference between dirty and clean comes full circle. You have clean foods, and you have dirty foods. I don’t mean physically dirty, I mean figuratively. They shouldn’t be in your body.

These types of foods don’t have a high nutrient content, or sometimes any at all. Which defeats the purpose of eating them. Natural bodybuilders should set their sites on getting nothing but high-octane, quality foods in their diet at all times. This is how you get ripped without having to resort to steroids.

Wondering which foods I’d consider dirty? Here you go:

  • Processed baked goods – Cakes, cookies, pastries, crackers, doughnuts and white-flour products.
  • Sweets – Jello, chocolate bars, hard candies, jelly, jam and sweetened yogurt.
  • Sweet beverages – Soda, sweetened tea, energy drinks, fruit juices and dessert-like coffee drinks.
  • Alcohol – Beer, wine, whiskey, mixed drinks, champagne and the like.
  • Deep-fried foods – French fries, chicken nuggets, onion rings, chicken wings and breaded vegetables.
  • Miscellaneous calorie-laden foods – Dipping sauces, heavy gravies, cream-based soups, cream-based salad dressing and mayonnaise.

3. Add in the good

Now that we aired out the dirty laundry, let’s address the good, clean foods you should be filling up on. We’ll set this up the same way, with examples of food groups that have good chi. These are the foods that have complex carbs, quality proteins and healthy fats. Base your diet around them.

  • Animal protein – Eggs, beef, chicken, turkey, bison and pork.
  • Fish – Salmon, halibut, cod, albacore tuna, shrimp, oysters and steelhead.
  • Dairy – Cottage cheese, Greek yogurt, milk, cheese and kefir.
  • Fruits – All berries, all citrus, apples, bananas, cherries and apricots.
  • Vegetables – All, but especially broccoli, cauliflower, brussels sprouts, kale, cabbage and chard. These are cruciferous vegetables that contain a substance that promotes higher testosterone output.
  • Whole grains – Quinoa, brown rice, wheat berries, barley, steel cut oats, oat groats, millet, kamut and farro.
    Legumes – All beans, edamame, tempeh, peanuts and peas.

4. Cook your meals properly

Yes, there is a right and wrong way to prepare food. You don’t want to go heavy on the creams and sauces, and you don’t want to overcook some foods, while undercooking others. It’s about getting a balance between food tasting good and still fit for the purpose of nourishing your body.

Cruciferous vegetables, for example, are best when they’re al dente. This means they’re tender, not too soft and not too rubbery. Just the right balance. Make note of that when you prepare them.

Meats should be cooked enough so that you don’t die from salmonella. Rare is fine, but make sure it’s not bloody. The same goes for fish, shrimp and any other sea creatures. The last thing you want to do is come down with food poisoning due to bad cooking practices.

Just use your best judgement here. It’s really not that complicated. If something seems off, it likely is. Don’t go with it. Make sure your food looks good, smells good and tastes good when it’s finished and you can do no harm.

5. Bring your meals to life

Presentation of your meals isn’t really that important, but putting them together to work for you a certain way is. Here’s the scoop.

Eating meat and potatoes together is an age-old practice that farmers used to do after working long days in the fields. Fair enough. But, you can leverage your meals to have more power if you tweak them accordingly. And existing natural bodybuilders are onto this so follow their lead.

You already know that each meal should be balanced with protein, carbs and fat. But you can make them better for muscle gain if you compose them in a particular way. For example, baked salmon with steamed brussels sprouts and quinoa is a great pairing.

The combination of protein, carbs and fat is there, but you also get a t-boosting effect from the brussels sprouts and healthy fat from the salmon. Add some coconut oil to your veggies and you can boost that effect even more.

Scrambled eggs with hemp seeds, kale, spinach and coconut amino acids is another good option. Have a sprouted bagel with clarified butter on the side and you just made another muscle-building power meal.

Always think like this when preparing meals and see what magical concoctions you can come up with.

6. Don’t dope, supplement

No matter how hard you try, there will always be something missing from your diet. It’s virtually impossible to get exactly the right amount of micronutrients each and every day, down to the last gram. And if you’re body’s missing out, the first thing it’ll hold back on is muscle growth.

A good daily multivitamin is essential when you’re putting your body through so much stress. Any supermarket-branded bottle will do the trick for this. Don’t be fooled into thinking the top brands contain better ingredients than the Walmart version – you’re just paying a premium for the name.

Now go make clean bulking happen!

The game natural bodybuilders play is not as complicated as it may look. As you enter this arena, just know that the most important thing is to be patient. Slow and steady progress is always better than rushed and artificial.

Get into a routine, and as time goes by, you’ll hit a groove which becomes second nature to you.

Also, don’t forget to eat enough calories, especially if you’re a hard gainer. Just don’t overdo it to the point that you feel uncomfortable or start packing on excess fat.
This is a learning curve – you’ll find your sweet spot over time.

So, now you know how to clean bulk, tell us – What’s your clean bulking meal going to consist of tonight?

Disguising Your Moobs During A Workout

Here’s the reality. You woke up, looked in the mirror one day, and said to yourself, “Gee, my chest is looking awfully soft and flabby. I’d better do something about it.” That’s great! You had an epiphany. The next step is that you joined a gym, and now you’re poised to work off your moobs like a sharpshooter.

But you sort of want to disguise them to ward off onlookers who might make fun of you. That’s cool, because there are ways to disguise them that can make your time at the gym a lot more enjoyable.

Body position

You may not have thought about this before, but you can do a pretty good job of hiding your moobs by the way you hold your body in the gym. Naturally, if your arms are pulled back and you puff your chest out, you’ll be advertising for the whole world to see. But if you keep your head down and your arms forward, you can hide your moobs.

Yes, it’s true: This is not good mechanics and it’s definitely not good for your posture. But it’s short term and you’ll only be doing it at certain times when you’re in the gym. Because of this, you’re best served by incorporating some back and arm extension drills into your training, too.

You can do these from the comfort of your own home, so you won’t even have to worry about disguising yourself. And speaking of back extensions, yoga is a good option in this department.

Clothes

Perhaps the easiest way to hide your moobs is through the medium of clothing. It doesn’t take much to throw on a baggy shirt and waltz into the weight room. No one is going to detect a thing because there won’t be a skin-tight garment draped across the front of your upper body.

You can even safeguard yourself one step further by wearing an A-shirt, also known as a “wife-beater,” under your baggy shirt. Think of it as the equivalent of a man bra.

In the event that you do any type of exercise that causes you to move around forcefully, like jumping rope, the undershirt will keep things in place a bit more. In other words, your moobs will be more secure and won’t bounce up and down as much.

Keep to yourself

Oftentimes, being a loner is a bad thing. You can become depressed, alienated, and shut out from society. But in your case it’s short term and you’re trying to disguise your moobs. So it might be a good idea to keep to yourself at the gym. Here’s how to do it.

Instead of walking into the weight room at the busiest time of day, go to the gym during off hours. The fewer people who are there, the easier it’ll be to keep to yourself. Then you won’t have to pressure so much about masking your moobs.

Also, work out in an area that’s less populated – especially if there’s a lot of people there. Grab some dumbbells, a stability ball, and resistance bands, and move to a quiet corner of the gym. Face a wall or a corner and proceed to mind your own business and do your workout.

No one will bat an eyelid or know you’re there, and you can train with the freedom of not being judged, ridiculed, or seen.

It’s even better if you can find a fitness classroom that’s not being used. You can slip right in there undetected like Inspector Clouseau and no one will have a clue.

Conclusion

As you can see, there are many ways to hide your moobs. But in all seriousness, never take anyone’s words to heart. They’re just words and it’s only your interpretation of them that can hurt you. Be proud of who you are, no matter what your chest looks like!

Female Bodybuilding: What’s Different When Working Out?

Have you ever walked into the gym and see a gargantuan man pulling a bar from the floor that looks like a bent palm tree in a hurricane? Obviously he’s either a powerlifter or a bodybuilder.

It’s a good feeling when you can hoist weights of that magnitude. Women get the same feeling from this sport, but they approach the situation a little differently when it comes to working out.

If you’re one such woman looking to get on stage, it’s good to know what you might be in for in the weight room.

Size

This is actually a two-parter. The physical size of a female bodybuilder is different from that of a man. Well, in most cases it is. She’ll probably not be as tall or as naturally bulky. This can actually be to your advantage if you’re female.

With shorter limbs, you don’t have to move weights as far. This is most obvious with lifts like bench presses, squats, and curls. The advantage here is that you can lift heavier weights relative to your dimensions. The end result is that you can get bigger in a faster time frame.

The other side of size that needs to be addressed is the actual size of the weights you’ll be hoisting. Men are naturally stronger. They have more muscle mass, so they can get away with handling more sizable poundages. If you’re a woman, you probably won’t be able to go as heavy. At least, not when you first start out.

It’s still not out of the question for you to lift some heavy iron, but it’ll take you a bit longer to build yourself up to that level.

Upper body strength

Perhaps the biggest difference you’ll see between the two sexes is in the upper body. Have you ever seen a woman do a push-up? Chances are, she struggled to do even one with good form. That’s not a sexist comment, either. It’s a fact, because women have weaker upper bodies.

This translates into workouts where upper body exercises are being performed. Women won’t be able to lift as much weight, so they’ll have to turn their efforts up a notch or two. Again, this doesn’t mean that they can’t get swole and defined. They just have to apply more pressure on the gas pedal.

Intensity

Men naturally produce a high amount of testosterone and growth hormone. This is why they’re predisposed to carry more natural muscle. And it’s also why they can lift heavier weights and get bulked up faster than women.

But this doesn’t leave women in the dust. They change the game by the way they work out, and this is very important.

If you’re female, when you do your workouts it’s better to take short rest breaks and focus on interval-type training where the intensity is elevated. High bursts of effort followed by short rest breaks naturally boost growth hormone and testosterone.

If you follow this in your weight training protocols and with cardio, you can get a very positive effect. This will level the playing field a bit and you won’t have to feel as though you’re on a fool’s errand with your training.

Conclusion

In the big picture, there are only a few subtle differences in working out when it comes to males and females. As long as you’re dedicated to your craft and train hard, you can achieve success no matter what sex you are!

How To Build Muscle In Your Legs With 4 Simple Tips

So you want the ultimate bodybuilder legs. Well then its time to learn our simple tips about how to build muscle in your legs. This simple guide gives you everything you need to drive your leg day forwards so you’ll never have to ask again how to get bigger legs.

Now the only thing holding you back is your own lack of drive. If you want your legs to stand out in the crowd, simply read our guide and get the job done.

Perform the right exercises

The bottom line is this: Don’t waste your time doing the wrong exercises. Since you want to build muscle, you are best advised to do compound exercises, which target multiple muscles and involve more than one joint. Let’s take a look at the difference between these and isolation exercises.

A deadlift, for example, requires you to work your glutes, hamstrings, and quadriceps all at the same time. The quads and hamstrings are the main muscles that you see on the front and back of the thighs.

A seated leg extension only works the quads, which are the muscles on the front of the thighs. Is it wrong to do leg extensions? No, not necessarily. But it is incorrect to think that you can build a lot of girth by just doing them.

Focus your gym time on compound exercises to get the best return on investment. Aside from deadlifts, these include squats, lunges, Bulgarian split squats, and leg presses.

Save the isolation drills for the end of your workout if you feel inclined to do them.

Use weights that are heavy enough to spark growth

If you’re looking for a killer leg workout then don’t be surprised that flinging paperweights around won’t build much muscle on your legs. You want to be challenged to a point where you almost have to grunt out loud. Don’t do that, though, because you’ll look like an idiot and you’ll probably anger a lot of the people around you in the gym!

Focus on a resistance that you can only lift 5 to 8 times with each set. Aim for 5 or 6 sets and make sure to use proper form. Always go through a full range of motion, never use momentum, and stay in control the entire time you do a set.

Work out on a regular basis

Laziness is unacceptable when it comes to building your leg muscles. Work those babies on a regular basis or you will get zero results. Do a workout and then take two days off before your next one. This will give you enough time to pulverize your muscles, yet it will also give you adequate time to recover.

And it is actually during your recovery time that your muscles are growing.

Feed your body properly

Muscle doesn’t magically appear on your bones. It needs to be stressed, but it also needs to be fed. Follow a diet that is high in quality protein, good carbs, and healthy fats. Balance each meal you eat with a portion of protein, carbs, and fat, and make sure to drink plenty of water – especially while you work out.

A healthy balanced meal would be a lean steak with steamed broccoli and quinoa on the side. The protein from the steak helps with muscle rebuilding, the quinoa is a good source of complex carbs for energy, and the broccoli is a cruciferous vegetable, which helps with testosterone release. You’d have a hard time getting any healthier than that.

So what now?

If learning how to build muscle in your legs was a problem, it shouldn’t be now. You have all the tools you need to make it a reality and live life to the fullest. If you’re looking for more bodybuilding advice then take a look at our bodybuilding guide.