Testosterone helps build muscle, and low testosterone can result in loss of muscle mass. Here are hints to maintain muscle and avoid weakness from low testosterone.
It is a very simple equation: Testosterone builds muscle mass and low testosterone works muscle to fat. Testosterone is the male hormone which makes it feasible to develop the muscular mass of the male physique. From the absence of testosterone, the hormone estrogen takes over. Estrogen puts fat where you least want it: on your chest and around your stomach.
Why Low Testosterone Causes Muscle Growth
“Loss of muscle is known as muscle wasting, and it is a late sign of low testosterone. But even before you become aware of muscle wasting, you might feel weaker and less energetic,” states Ronald Tamler, MD, director of the Mount Sinai Diabetes Center at New York and an associate professor of medicine, endocrinology, diabetes, and bone disease in the Icahn School of Medicine at Mount Sinai in NYC. “Muscle cells have receptors for testosterone known as androgen receptors. When testosterone binds to the glands, muscle fibers are preserved. Without testosterone, upkeep muscle and stops are degraded.”
What is more, according to a 2012 review of reduced testosterone in obese guys published in the journal Current Diabetes Reviews, low testosterone increases fat deposits, especially in the belly.
Fat cells, particularly in the stomach, cause the creation of an enzyme known as aromatase. This enzyme converts testosterone to estrogen. Estrogen then causes more fat to be deposited on your torso, hips, and thighs.
“Increased body fat eats off at heart, and it can be a vicious cycle,” Dr. Tamler says. “Low testosterone trigger depression, lethargy, and fatigue that can keep you from exercising to lose excess weight and build muscle.”
4 Tips to Build Muscle Mass With Low Testosterone
Increasing testosterone levels might help reverse fat accumulation and increase lean body mass. “If your testosterone is borderline low, you may be able to get it back up and protect against muscle wasting by losing weight and doing aerobic and strength-building exercises,” Tamler says. Here’s how to begin:
- Eliminate weight if you’re overweight. Weight loss is the best way to increase testosterone and prevent muscle loss. Having a”beer belly” is not good.
- Start an exercise program that includes aerobic exercise and strength training. Aerobic activity is an exercise that gets your heart beating faster, like biking or walking at a brisk pace. Strength training builds muscle through resistance. Cases are lifting weights and using weight-training machines. The present recommendation is to receive 150 minutes of aerobic exercise each week plus strength training two days each week.
- Be sure to get enough sleep. Poor sleep has been associated with low testosterone. If you’re overtired, you’re not as inclined to exercise your muscles.
- Eat a healthy, well-balanced diet. “You don’t want too many or too few calories. You need an amount which gets you to and keeps you at a healthy weight,” Tamler says. Avoid fats and receive lean protein from healthful sources plus plenty of multicolored fruits and vegetables and whole grains. Limit alcohol and caffeine.
Remember you might require a plan that’s wider in scope. Exercise and diet alone aren’t sufficient for many men with low testosterone, based on the 2012 review. Adding testosterone replacement treatment as a treatment for low testosterone allowed guys to shed excess weight, exercise frequently, and get back their lean body mass. Part of the improvement was because of improved mood and energy.
To learn what your testosterone level is and what type of action may be needed to help restore muscle mass, see your health care provider and get a blood evaluation.