Leg day is that one day that no one ever looks forward to. Most people skip it, and some people do it just to show off, while others just want to get it over with. Studies show that training legs don’t just stop upon achieving a proportional body shape— sizable quads. What other benefits do you really get from leg day? Well, it helps boost testosterone levels, increases your body’s muscle and of course, accelerate fat loss in your body.
Low sex drive, difficulty with erection, low semen volume, hair loss, fatigue, low muscle mass, increased body fat are just a few of the symptoms of low testosterone levels. Testosterone is a vital hormone as it helps build muscle mass, enhances energy and increases libido resulting in improved performance. As you age, the level of testosterone in your body decreases and for most men, it may start as early as your late 20s. Low levels may reduce your sperm production and in turn, affect fertility.
Boosting your testosterone levels with exercise
In general, almost all types of exercise can help stimulate the release and production of testosterone. Resistance training results in the production of testosterone and the amount of the testosterone released depend mainly on the muscle size, intensity and volume of the work out involved. Since your legs form part of your body’s biggest muscle group, leg day gives you a good enough reason why it plays a major role in testosterone production and release. Studies have shown that there indeed exists a connection between make fertility and exercise, another good reason why you should never skip leg day.
Leg day exercises stimulate these muscle-building T-hormones and stimulates fat loss!
Skip the shortcuts and boost those hormones naturally. Through exercise, you can increase your muscle mass and of course, accelerate fat loss. Squats and deadlifts were found to affect the most striking change leading to more muscle development.
The amount of fat that your body may lose during leg day can be substantial. Get rid of those slimming shakes and weight loss pills. Just do it and squat! Heavy resistance training has proven that an athlete’s metabolism increases after this time and stays there for a certain period.
Look at all the food you can eat and more
A strenuous high resistance exercise can make you hungry. Well, you’re in luck! You can eat anything you want. Scientists have discovered that after leg day, the efficiency of GLUT4, a protein which improves your body’s insulin sensitivity and glucose absorption is increased. In line with this, all the food won’t be absorbed or stored as fat in your body.
Not only will you be able to eat all the food you want, but your sex drive is also bound to increase as well. Not to mention, your libido and erection strength will work wonders on you. Although physical fitness and constant exercise do not perfectly equate to fertility fitness; exercise such as your leg day reps can be a male fertility booster. Low testosterone does not equate to infertility. However, it may result in decreased sperm production, reduced sex drive, and erectile dysfunction.
Cut the Johnny Bravo look
Who wouldn’t want to have a proportional body? Having a big upper body and thin stick legs are so not in. Don’t think that the top heavy will look fine, alone. Look for the squat racks— a great pair of legs will look sexy on you.
It’s best to master the basics to avoid any injury:
Remember to stand with your feet slightly wider. Make sure that the barbell on the floor is in front and while holding the bar with an overhand grip, bend at the knees. Straighten both of your legs slightly, head up, straighten your back. Keep in mind that the bar should remain close to your body at all times.
Stand with a wider stance. A wider stance will give you space allowance for a deeper squat. Engage your upper back muscles and take the weight of the bar, and squat down slowly. Don’t rush. Lower your body until your hips are aligned with your knees at a 90-degree angle. With your heels on the floor, push yourself back up until you are up straight.
Now, it’s time to go big and crush leg day! Here are a few exercises suggested by Menshealth.co.uk:
1. Front Squat
With the basic instructions in squatting, take extra care to avoid your back from arching. You may have this in 5 reps, 5 sets and rest 1 minute.
2. Barbell Lunge
In 4 sets, 10 reps and rest time of 1 minute, find an appropriate weight that you are comfortable with. Place the barbell across your back and step forwards with your right foot while sinking into a lunge. Repeat on the other side.
3. Hack Squats
3 sets of 15 reps with a rest time of 1 minute, do the basic squat with the barbell behind you while keeping your head up and back straight until thighs are parallel to the floor.
4. Leg Extension
While sitting on a leg extension machine, make sure your ankles are against the lower pad and slowly push forward to straighten your legs using your quads. Do this for 3 sets of 20 reps with a rest time of 1 minute.
5. Seated Calf Raise
Using a leg press machine, rest your feet and make sure that your toes are resting at the bottom of the platform. Ensuring that your feet are against the platform, push back as far as you can and repeat for 5 sets of 8 reps.
6. Single Dumbbell Calf Raise
With a weight plate on the floor, rest your toes while sitting on a bench. Placing the dumbbell on your knee and holding it firmly in place, lift your toes up as high as possible. Let the dumbbell stay for a while and lower it back again. Repeat for 3 sets of 8 reps.
According to Jordan Metzl, author of The Exercise Cure, while all types of exercise stimulate the release and production of testosterone, data suggests that lifting weights and high-intensity workout might stimulate the greatest release of testosterone.
SEE ALSO: Legs workouts are linked to brain health
Aside from testosterone being the primary driver of muscle growth, even without exercise and just a few injections of testosterone, persons showed significant muscle gain and fat loss.
What Else Do You Get from Increased Testosterone Levels?
Aside from turning boys to men, testosterone also controls your sexual stamina and desire as well as your erectile function. Aside from a few lifestyle modifications and not missing leg days, testosterone supplements can aid your body in increasing and producing testosterone.
Male health supplements such as Virectin, are suggested to add to your daily diet to achieve the much-coveted sexual-performance based benefits such as longer and harder erections, improved libido and increased energy and endurance. Although the product offers natural ingredients and there is no need to take it right before having sex, please consult with your doctor before taking any medications.
Conclusion: There are various ways to increase testosterone levels; it’s best to be careful and watch out for what suits you. Along with increased testosterone level from leg day workouts, you’re not only assured of maximum sexual potency and a boosted male fertility level, but it also improves your overall physique.