Foods That Boost The Testosterone – Tips and Guide

Masculine meals

From the age of 30, the man’s testosterone levels begin to decline. With age, it can lead to loss of libido, erectile dysfunction, depression and concentration and memory problems. Here you can see which foods boost testosterone.


It is known as nature’s healer and contains boron, a mineral that is associated with high tetosterone levels. Honey also contains nitric oxide, which opens the blood vessels and thus strengthens the erection.


Cabbage is full of vitamins and minerals, and also contains indole-3-carbinol, which reduces the body’s estrogen level, making testosterone more effective.


Is known as an aphrodisiac and contains folic acid, potassium and vitamin E, all of which are essential for healthy testosterone production.


The allicin compounds found in garlic lower the level of the stress hormone cortisol. Which lets the testosterone get free play. Eat garlic raw for maximum effect.


Saturated fat, omega 3 fatty acids, vitamin D, cholesterol and protein are vital substances for testosterone production and are all found in eggs.


The bromelain enzyme in banana helps boost testosterone levels. And then bananas are a slow-release energy source. Perfect fuel for a passionate night.


Researchers, discovered that watermelon contains an amino acid called citrulline, which is converted to arginine in the body. The result is increased blood flow, making the delicious fruit a natural alternative to testosterone.

Caffeine, sports and weight loss

How to Tighten Your Breasts – Tips and Guide

The breasts are one of the areas that most suffer the changes that occur in the body of a woman. Pregnancies, weight gain, the passing of the years or simply a sedentary life influence that the breasts lose their firmness and, therefore, their volume.

How To Lift The Breasts

If you want to learn how to lift your breasts, you should know that there is nothing more effective than a suitable exercise table. To achieve the best results in a short time, it is recommended that you spend about 30 minutes a day working that area and that you repeat each exercise 10 to 15 times.

Tighten Your Breasts

It is important that, before starting your exercise table to firm your chest, you dedicate a minimum of 15 or 20 minutes to performing aerobic warm-up exercises . Running a little, jumping or cycling will help you warm up and start your session with energy. These are the most effective exercises to tighten the breasts:

  • Palms of the hands
  • Crossed arms
  • Ball
  • Dumbbells
  • Push-ups
  • Yoga
  • Swimming
  • Elastic bands

Exercise with the palms of the hands

Did you know that you can firm your breasts quickly with the help of the palms of your hands? In order to carry out this exercise, you only have to follow this step by step:

Stand up straight with your legs slightly apart. Make sure that the soles of the feet are perfectly supported on the ground. Your back and the rest of your body should be straight but not stiff.

Join the palms of your hands, so that they are completely closed. Next, extend your arms forward in a completely straight line. The hands should be at the exact height of your chest.

Squeeze your hands against each other, applying some pressure. When doing this, you should notice how the force reaches the chest area and causes it to rise.

Perform a series of 15 presses with the palms of your hands, then rest (without lowering your arms) for five seconds.

Repeat the sequence of 15 presses and 5 seconds of rest a maximum of three times.

Another somewhat milder version of the exercise involves performing the same movements and sequences but sitting in a chair. Keep your back straight and well supported on the backrest, your knees slightly apart and the soles of your feet totally fixed on the floor.

How You Know What Your Skin Needs

Why Lose Weight With Running?

Losing weight with running is one of the most common things that people will do first when they want to lose weight and live a healthier life. This is not just the reasons you can often find in that running is a good form of sports and is therefore good for you, running does not have to be expensive, a gym is often, you can lose weight with running often do flavors with someone, and you can do it whenever you want. you don’t have to wait for that one class in the gym but just 24 hours a day when you want it, I would recommend creating a schedule for yourself, but we’ll get to that later.

Why Lose Weight With Running?


I’ve just described it a bit, but if you look at the many sports that are available and which of them can contribute well to losing weight, running is the most popular, there are many sports possible and you can also just go to the gym Therefore, to do something about your health, here is a small list of the benefits of losing weight with running.

It is not expensive, a good pair of running shoes is required.

  • You don’t need an expensive gym subscription.
  • You can do it whenever you want.
  • You can do it alone or with several people.
  • Anyone can do it (If you can run you can run too)

I can write down more benefits but I think you understand why most people choose to lose weight with running.

In addition to losing weight with running, running has other benefits that you would not even think about at first, even more benefits and reasons for losing weight with running are:

It improves your breathing, so it is good for stress and it relaxes you.

Your circulation improves.

You will feel fitter and better.

You get more energy and a sense of life

Good for your mental relaxation.

You sleep well.

Running – Where to start?

So you have come so far that you want to lose weight with running, then you have at least ended up on the right page where I will tell you how you can best approach this.

How do you start running? What do you start with and how do you keep it up?

Many people do not start running because they find it too much trouble, they often think that they have to buy everything before they can run, nothing is less true, Running has indeed become a trend in the Netherlands and you often see enough people running in streamlined sportswear with beautifully colored hip running shoes.

But I can also tell you right away that when I started running I just took my old sneakers out of the closet and put on a pair of jogging pants with a T-shirt and started running, because yes that is what it takes and nothing more.

Continue and persevere

Now the point is that you will do this more often, and the best thing to do is to agree with yourself how often per week you want to do this and when, a running schedule can help you with this.

Such a schedule also establishes a distance or duration that makes you progressively more advanced in running, you will have to push yourself a little further each time and push your limits, this is precisely what sports are all about. If you do this well, you will quickly notice that you are losing weight and losing weight, and you will soon feel better.

A running schedule and a running app are good means to keep running. What also works well is meeting with someone to run together, so you oblige yourself to keep the appointment, after all you cancel an appointment with your running buddy less quickly than an appointment with yourself.

If you succeed and you have already run a few times according to plan, you can be proud of yourself and treat yourself to something nice, no not something tasty but something nice!

Running and Nutrition

In addition to losing weight with running, you will also have to be busy with your nutrition, because you will also get more hungry by running, your metabolism will increase enormously and this will give you a greater feeling of hunger. Your body requires more nutrition as fuel to restore your body.

A personal nutrition plan helps with this

Keep drinking a lot, water is the best option. Before you run, take a piece of fruit such as an orange or a banana, this contains energy that you can use well during the run, do not eat too much before running because running with a full belly is not good.

Foods That Boost The Testosterone

11 Tips Not To Fail On The Return To The Gym

Recovering the training routine after a few days of vacation is possible if we follow these recommendations

Trying to return to the gym is a common purpose after vacation or downtime. Laziness, lack of time and other reasons are usually the most common excuses for not stepping on a gym in a long time.

bodybuilding 3

1. Come back little by little . Reincorporation to physical activity must be progressive. Restarting with too much force can cause injury or excessive tiredness that can backfire. The ideal is to do a rehabilitation routine and gradually intensify the exercise.

2. Set realistic goals . If you set yourself difficult goals to achieve (“I will lose 4 kilos in 10 days”, “In a month my abs have to be noticed” …) you will fall apart right away because (we already warned you) you are not going to achieve it. Get mental in reaching goals little by little and everything will be much more satisfactory.

3. Do a sport that amuses you . It may be boring to lift iron, but in the gym there are many alternatives to exercise: try a sport that you have fun such as zumba, aerobics or strong, among them. Music and friends are good companions in order to have fun.

4. Don’t hesitate to ask for advice . Monitors, personal trainers and room technicians can help you set up a training routine that suits you. In this way, the doubts you may have when doing an exercise will be dispelled. Otherwise, you can get injured or work without logic.

5. Alternate cardio and toning . Doing a little bit of everything (bodybuilding and aerobic exercises) will help you stay in shape while gaining strength, endurance and elasticity. It is important that you spend a few minutes at the end of the session to stretch and avoid possible injuries .

6. Rest! Every effort needs its corresponding rest so that the body assimilates it better. So, in addition, you can return to training with all your strength.

7. Follow a healthy diet . If we train a lot but eat poorly, we will be doing the job halfway. Eating a healthy diet will make us feel better and will serve to maximize training efforts.

8. Don’t Overtrain . Training more than you touch is negative. The muscles need rest. Don’t exploit them.

9. Join a gym near home . The distance to the training place can not be an excuse, so it is better to have the gym close to home or work. In this way, following the routine will be easier.

10. Modify your routine . Are you bored always doing the same? Combine different workouts. Go to the gym, run, buzz, lift weights … Everything is easier.

11. Don’t obsess! Sport can sometimes be frustrating, but the goal is to prevent that from happening. Take it as a hobby that helps you feel better, maintain your well-being and disconnect.

Why Lose Weight With Running?

What Is The Difference Between Fruit And Green Smoothies?

You often hear that green smoothies are healthier than fruit smoothies. This is partly correct, but why is that? And are fruit smoothies unhealthy? We can already put your mind at ease: fruit breakfast smoothies are certainly not unhealthy! The most important thing is that green smoothies contain other nutrients.

Moreover, green smoothies are often a combination of fruit and vegetables. So you get the best of both sides in one smoothie. Smoothies are often very bitter. A healthy smoothie is of course fun and nice, but it should also taste good. That’s what the fruit is for.

Fruits also often contain sugars and many carbohydrates, which you are not always looking for. Sugars make the fruit smoothies tasty, but too much sugar is not good for you. Banana and apple are particularly high in sugars. By blending the fruit in combination with vegetables, you get a healthier breakfast smoothie.

Natural Smoothie

Which fruits and vegetables don’t you want to use in a smoothie?

You’ve probably already noticed how some of the ingredients were more common in the different smoothies. Mango and banana in particular are often used in smoothies. These give a nice taste to the smoothie. But what types of fruit and vegetables shouldn’t you use in smoothies?

Some vegetables contain starch. It is better not to use this in a smoothie, because it does not go well with the fruit. You can then quickly experience abdominal cramps, and you prefer not to. Starchy vegetables include legumes (such as beans and peas) and lentils.

Leafy vegetables are often the best option for your smoothies. Think, for example, of spinach, kale and endive. These vegetables do not contain starch and are therefore safe to use in the smoothie. In terms of fruit, you can actually use almost all types of fruit; the sweet fruits in particular are very tasty.

Tips for tasty breakfast smoothies

Finally, we give you some tips to make your breakfast smoothies extra tasty and healthy. It is better to make sure you can chew your smoothie. This is how the enzymes in your saliva get to work with the smoothie, which makes it easier to digest. Otherwise you will feel bloated.

In addition, fat in your smoothie is also important. The avocado in some smoothies already helps a lot, but coconut oil, full-fat Greek yogurt or seeds are also effective. Don’t keep your smoothies for too long; maximum 1 day. After this, green smoothies are usually not so good anymore.

Also try not to knock the smoothie back in one go. The portion of fruit and vegetables is very large, but then packed in a small smoothie. By taking the smoothie more evenly over the morning, your body can digest the substances better!

11 Tips Not To Fail On The Return To The Gym