explains Thomas Incledon of Human Performance Specialists in Plantation, Fla.Ironically, this dive in circulating testosterone stops you from burning body fatefficiently, so you're actually thwarting your hard efforts to melt that tire off your gut.
Skip the Atkins Fad
Research suggests that eating a high-protein, low-carbohydrate diet can cramp your testosterone levels. High amounts of dietary protein in your blood can eventually lower the amount of testosterone produced in your testes, says Incledon, who observed thisrelationship in a Penn State study of 12 healthy, athletic men.Your protein intake should be about 16 percent of your daily calories, Incledon says. So,if you're the average 170-pound man who eats 2,900 calories a day, you should eat about140 grams of protein daily, which is about the amount in two chicken breasts and a 6-ounce can of tuna.
Have Morning Sex
German scientists found that simply having an erection causes your circulatingtestosterone to rise significantly -- and having one in the morning can goose your natural post-dawn testosterone surge. It's a sure bet you'll burn a little fat, too.
Stick With Tough Exercises
To beef up your testosterone levels, the bulk of your workout should involve "compound"weight-lifting exercises that train several large muscle groups, and not just one or twosmaller muscles. For example, studies have shown that doing squats, bench presses or back rows increases testosterone more than doing biceps curls or triceps pushdowns, eventhough the effort may seem the same. This is why doing squats could help you build bigger biceps.
Make Nuts Your Midnight Snack
Nuts are good for your nuts. Research has found that men who ate diets rich inmonounsaturated fat -- the kind found in peanuts -- had the highest testosterone levels."It's not known why this occurs, but some scientists believe that monounsaturated fatshave a direct effect on the testes," says Incledon. Nuts, olive oil, canola oil and peanut butter are good sources of monounsaturated fat.
Squeeze Out Five Repetitions per Set
Throwing around 5-pound dumbbells won't help you effect a rise in testosterone. Start off by using a heavy weight that you can lift only five times. That weight is about 85 percentof your one-repetition maximum. A Finnish study found that this workload produced thegreatest boosts in testosterone.
Do Three Sets of Each Weight-Lifting Movement
Researchers at Penn State determined that this fosters greater increases in testosteronethan just one or two sets. Rest a full minute between sets, so you can regain enoughstrength to continue lifting at least 70 percent of your one-rep maximum during thesecond and third sets.
Rest Harder Than You Work Out