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How can I increase my testosterone in 24 hours?

How to boost your testosterone in 24 hours Stock up on fats. This one's easy. Just eat more good fats. ... HIIT up a new cardio workout. Instead of sticking with steady-state cardio – that bi-weekly plod around the park, for example – focus your attention on becoming a HIIT wonderkid. ... Get out there.

menshealth.com - How to boost your testosterone in 24 hours - Men's Health

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Testosterone. The T-bomb. Your T-count. The bedrock of our athletic endeavours and the sex hormone that helps make us, well, men. A low T-count has been known to endanger life, eradicate well-earned gains and diminish sex drives It's the reason that we can push harder (and faster) for longer, but a rising testosterone shortage in men – a trend which has spiked thanks to our sedentary lifestyles – has been known to endanger life, eradicate hard-earned gains and diminish sex drives. Just everything we know and love, then. But don't panic. To combat this, there are several ways we can spike our T supplies – even within our busy schedules – through simple food swaps, workouts and easy lifestyle changes.

Enough talking. Let's get started.

1. Stock up on fats

This one's easy. Just eat more good fats. And why's this? A study from the Journal of Applied Physiology found that men who ate recommended amounts of ‘good fats’ – think avocados, almonds and oily fish – had higher testosterone levels than those who didn’t. When it comes to your RDA, experts suggest that 20-30% of your daily calorie intake should come from fats.

(Related: Get fat to lose weight)

And if that wasn’t enough of a reason to up your fat game, recent research also found that a diet with less than 40% of fat-sourced energy was linked to a decrease in testosterone levels. In need of some dinner tips? Our collection of the best healthy meals (full of good fats) should do the trick.

(Related: Win the breakfast battle with these easy fixes)

2. HIIT up a new cardio workout

Instead of sticking with steady-state cardio – that bi-weekly plod around the park, for example – focus your attention on becoming a HIIT wonderkid. High-intensity training produces short-term oxidative stress and stimulates the growth hormone, increasing the levels of circulating testosterone. It’s not difficult. Bodyweight moves like burpees, pull-ups, lunges and press-ups can easily be included into your workout and will help fast-track your body into a resting metabolic rate for the next 24 hours.

(Related: The ultimate guide to HIIT)

To go one better, slurp a protein shake after your HIIT session for an added testosterone boost. Supplemental forms of protein, like whey, have been associated with higher levels of testosterone. So get shaking. Keep it up for five days in the week and your T-levels will be better than ever. Your fitter, more muscular physique is an added bonus.

(Related: The beginners guide to protein)

3. Get out there

Becoming one with nature is a sure-fire way to boost your T-levels. It was found that just 15-20 minutes spent outdoors can increase testosterone levels by up to 120%. So make the most of your lunch break.

(Related: MH's lunchbreak workout)

Conveniently, Vitamin D, a steroid hormone essential for testosterone, cell development and healthy sperm, is also found in abundance through sun exposure. If you needed an excuse to book that last-minute holiday or motivation to get outside, you've got it.

It also boosts your libido. So that's a no-brainer, really.

(Related: 14 reasons to give the green light to the outdoor workouts)

WATCH: 70 of the best bodyweight moves:

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