The question of whether you can build muscle if you have low testosterone is intriguing to me, so I searched over the internet to find out.
What’s the Fact?
The fact is that testosterone plays a vital role in building muscle mass and low testosterone causes a loss in the muscle mass. Testosterone builds the person’s muscle mass, and on the contrary, low testosterone level turn the muscles to fat.
Testosterone is a sex hormone that makes it possible for man’s muscles to grow and have a muscular physique. With low testosterone level, or in the absence of it, estrogen hormone takes over. The estrogen deposits the fat to your body parts, either in your chest or just around your belly.
Building muscles are one of the primary functions of testosterone. Men that have a low level of testosterone find it challenging to increase their strength.
How Testosterone Causes Muscle Loss?
The loss of muscle is known as muscle wasting. It’s a sign of having a low testosterone level. Before noticing a waste in the muscle, you may feel weak and lack energy.
The muscle cells contain receptors for testosterone, it is called androgen receptors. Muscle fibers are maintained when the testosterone binds to the receptors. If there is no testosterone or if there is a low level of testosterone, the maintenance stops and the muscles are degraded.
Based on the review published in the Journal Current Diabetes about the low testosterone in 2012, it was explicitly stated that having low testosterone level increases the fats deposits, especially in the belly.
The fat cells in the belly cause the production of an enzyme known as aromatase. The aromatase enzyme transforms the testosterone to estrogen. The estrogen is what causes more of the fat to be deposited in your other body parts like chest, thighs, and hips.
Increasing the body fat eats away the testosterone hormone, which according to Tamler, M.D, associate professor at Icahn School of Medicine, can become a vicious cycle. The low testosterone causes depression, fatigue, and lethargy that can keep you from doing exercises to lose fat and also build muscles.
What are the Tips to Build Muscle Mass?
I am a man in my 30s, and I know exactly how it feels when you lack muscle strength and muscle endurance. For this reason, I have some tips that you can do and maintain to avoid weakness because of low testosterone.
Increasing your testosterone levels help reverse the fat accumulation and intensify your lean body mass. Thus, if you have low testosterone, you will be able to improve it and avoid wasting your muscle mass. You must do an aerobic exercise and exercise that builds muscles.
Below are some tips in building muscle mass if you have low testosterone:
• Lose weight
If you are obese or overweight, the best way to increase the testosterone levels and prevent the loss of muscles is to undergo a regular exercise. Getting a so-called beer-belly is not good for your body, so it’s better to avoid it.
• Have your exercise program
Starting an exercise program includes strength training. Having an aerobic activity gets your heart beat faster than usual which helps your heart rate and physical health. The strength training also helps build muscle by building your resistance. Examples of this exercises are lifting weights, as well as weight training machines. It is recommended to have 150 minutes of aerobic exercise in a week and strength training for at least two days a week.
• Get enough sleep
It is imperative that you are getting enough sleep because having a poor sleeping pattern is linked to having a low level of testosterone. Sleeping is great relaxation. If you’re feeling exhausted, you’re less likely to exercise.
• Eat a balanced diet
Who wants plenty of calories? Of course, you don’t. Your body needs the right amount of it to have a healthy weight, but not too much. In this case, avoid unhealthy fats, eat multicolored fruits, vegetables, and whole grains. It will also help if you’re going to avoid caffeine and alcohol.
• Take testosterone Supplements
Having a testosterone booster helps. As I have said, testosterone plays a significant role in the development of muscle mass. Thus, if you have a healthy level of testosterone, it will help to build your muscle mass.
According to a 2012 review, exercise and diet alone may not become enough to build muscle mass. You need to exercise and adhere to a proper diet. It’s better if you can have a supplement or a vitamin. You can resort to testosterone booster because, in a simple term, it can help in developing strong muscles.
What Fruits Increase Muscle Mass?
The following fruits provide a fresh choice for a man who wants a better physique.
Bananas
A banana is dense with carbohydrate. Eating it during breakfast helps restock the muscle glycogen levels and stops muscle breakdown. You can also blend it to your protein shake to replenish your muscle energy stores. Bananas are also an excellent source of potassium. It’s an electrolyte necessary for a proper muscular contraction.
Wild Blueberries
A food scientist from Cornell University in Ithaca, New York found out that blueberries are packed full of antioxidant. It’s perfect to help gain muscle mass.
Apples
It’s a common cliché that “An apple a day keeps the doctor away”, and so does the belly. Research suggests that the apple peel contains ursolic acid that can burn fat and increase the skeletal muscle mass. Apple has a lower glycemic index compared with other fruits, which makes it ideal to eat before your workout. The Environmental Working Group (EWG) found out that apples dock more pesticide residues as opposed to other fruits.
Avocados
This fruit is full of dietary fiber. Having a high-fiber diet helps in building your muscles. It’s a leading source of the healthy monosaturated fat.
Watermelons
This refresher is an excellent source of citrulline. It is an amino acid that’s involved in producing nitric oxide. The NO enhances the flow of blood to the muscles that allow for an excellent recovery and absorption of nutrients and anabolic compounds.
