Testosterone, beyond being the male sex hormone, is also an essential ingredient to increasing muscle mass and stamina. While there are a number of products available, both legal and illegal, that claim they can raise your testosterone levels, these products often come with high price tags and even steeper side effects. Nevertheless, you can raise your testosterone levels naturally without having to resort to drugs, powders or injections. Follow these steps on how to increase testosterone naturally and with minimal side effects.

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1. Many diehard fitness fanatics often eat six meals a day compared to the standard three. However, while this sounds counterproductive, the key is to spread out your food consumption throughout the day rather than just having several massive meals. Try having smaller meals every several hours instead of one giant feast in the morning and at night. This keeps your metabolism going and keeps your muscles fueled throughout the day.

2. As odd as it sounds, eating more fat will help you gain more muscle. Fat acts as a regulator for many of the body’s hormones, testosterone included. Having more fat in your diet means an increase in this hormone. However, it is essential to eat the right kind of fats. Opt for monounsaturated fats that are found in olive oil, fish, peanuts, avocados and flax seed in order to raise testosterone levels.

3. Incorporate more broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts in your diet as these vegetables contain nutrients that lower estrogen levels, thereby increasing the amount of testosterone in your body. Avoid soy products as these raise estrogen levels.

4. Make sure you get enough sleep daily, at least eight hours. Lack of sleep causes an increase in cortisol which has a negative effect on testosterone production. Proper sleep can also help you maintain physical activity for longer periods of time, an essential requirement for muscle development. Sleep also lowers stress, another producer of cortisol.

5. Do high impact exercises like squats, rows, dips and chin-ups that put your muscles under the most stress, causing a release of more testosterone to manufacture new muscle tissue and to repair existing muscles.

6. Limit your consumption of alcohol. Not only is alcohol empty calories that can pack pounds onto your body but consuming large amount of alcohol actually interferes with the production of some hormones or limits hormone levels in the body. Testosterone happens to be one of these hormones in question.

7. Amp up your sex life. Increased frequency of sex increases testosterone as it is primarily a sex hormone. The physical workout will also compliment your exercise plan to build more muscle fast. Furthermore, sexual arousal alone spikes testosterone production.

All of these steps can increase testosterone naturally and build muscle mass quickly. Increasing your testosterone levels does not have to mean taking medications.  However, be sure to remember to do each step in moderation to ensure safety and to prevent adverse risks, such as muscle strain from working out too hard or sexually transmitted diseases from amping up your sex life.