Alpha Status: Triple Your Testosterone and Become Superhuman

What you have been eating that has been wrecking your testosterone, and why your beer and bread belly has been killing your testosterone levels. Higher levels of abdominal fat and higher overall body-fat percentages are closely linked to lower testosterone levels.

Here, we are going over two of the biggest reasons that you do not have enough free testosterone in your body.

Your workouts may have been cutting it in the sense of keeping you in shape, but they may not be specifically geared toward increasing your testosterone.

Whether your workout consists of cardiovascular training, strength training, circuit training, or a combination of all of these, they may be hurting or helping your testosterone.

There are actually several different techniques that you can employ in your training to increase your testosterone significantly.

Extensive testing has proven that you can increase your localized and overall testosterone levels by performing specific, major muscle group movements. The big muscle groups in the body that will elicit the greatest overall testosterone response are your...

1. Quadricep Muscles
2. Back Muscles
3. Chest and shoulder muscles
4. Hamstrings and glutes

Most people worry that heavy lifting will make you bigger. It can, if you eat a huge caloric surplus, but regardless of how many calories you are eating, you can utilize heavy lifting to elevate your testosterone levels.

Lifting heavy weights places a higher demand on your central nervous system (CNS) which creates a great testosterone and growth hormone response by the body.

These are not really secrets as much as they are smart training principles that you can use to govern your testosterone response.

1. Intensity
2. Frequency
3. Volume
4. Density

Whether you are an experienced lifter with 10+ years under the iron or you are just starting to workout for the first time, I want to make sure that you have plenty of direction regarding how to workout.

I've been using these workouts for years to elevate my clients' (and my own) growth hormone and testosterone production. These workouts are an excellent template on your journey to ramp up your testosterone.

Here's what your doctor didn't tell you about cholesterol, there are good and bad kinds of cholesterol. In the world of cholesterol there are High Density Lipoproteins (HDL) and Low Density Lipoproteins (LDL).

When LDL builds up in your bloodstream, it can cause thick, hard plaque deposits that can clog your arteries. If you have enough of a buildup of LDL in your bloodstream, that narrowed artery can cause a heart attack or stroke. HDL is the kind of cholesterol that removes that LDL plaque buildup from your bloodstream so that blood, oxygen, and nutrients can flow smoothly.

Here's a great list of some excellent testosterone boosting foods. Find out why these foods are great for your testosterone...

• Eggs
• Salmon
• Tuna
• Beef
• Pork
• Bacon
• Sausage
• Shrimp
• Coconut and Coconut Oil
• Olive Oil

This is a list of some of the kinds of foods that will kill your testosterone levels.

• Pastries
• Donuts
• White bread
• Alcohol
• Excess sugar
• Sodas
• Crackers
• Rice
• Cereal
• Pasta

In almost a year of testing, I have found that Intermittent Fasting has been HANDS DOWN one of the most effective methods that I have used for naturally elevating my testosterone and growth hormone production.

Don't be afraid of the word 'fasting.' If done properly, you probably aren't even going to be hungry when utilizing it. In fact, many of you are already using a form of intermittent fasting and didn't even realize it!

Supplements aren't all bad, and you can actually strategically use natural supplements to increase your testosterone. There are a few supplements that are really great for increasing your testosterone like Vitamin D.

Vitamin D has been called the steroid vitamin because of how powerful it is in the body. It governs over 1,000 different functions, including everything from happiness to testosterone production. Whey protein, fish oil, and a select few elite supplements can be used to increase your testosterone levels, improve your focus, and improve your strength.

Is protein really essential for building testosterone? Not completely necessary, but it is a huge booster in an indirect way. More muscle can mean less fat, and less fat means that your body can be better at producing testosterone.

There are a ton of great whey protein supplements out there on the market, but here are a few affordable protein supplements that I would recommend for gaining muscle mass.

Just download the attached document and use the links so that you can check out the ingredients and see which one sounds best for you.

Whether you are looking to boost your testosterone or not, this is one supplement that we can't really get enough of. Fish oil is excellent for a variety of reasons including improved circulation, injury prevention, and fat cell mobilization. Fish oil is still widely used among the bodybuilding community because of its multi-functionality.

Here is a short list of a couple of different fish oil supplements that I have used in the past. As far as I have seen and experienced, there is no fishy after taste, which is a major plus when it comes to any fish oil supplement. Some resources that I have looked at recommend taking 2-3 grams of fish oil, 2-3 times per day.

http://www.bodybuilding.com/fun/supplement-time-timing-is-everything.html

Had one too many cups of coffee this morning? That's okay for now, but here is why caffeine can either make or break your T production. Keep in mind that you are going to have a different caffeine metabolism than the people that you know.

I have friends that can drink an entire pot of coffee throughout the day and never get jittery. I have some friends who have a single cup of coffee and they are bouncing off of the walls. That being said, the caffeine dosages listed below are just recommendations and guidelines to start with. You know best what your caffeine tolerance is like.

Recommended Caffeine Intake for Pre-Workout Supplementation

• 100-200 mg 60-90 minutes before your workout
• For more information, see this great article on bodybuilding.com on how to use caffeine to enhance your workouts. http://www.bodybuilding.com/fun/boost-your-workout-with-caffeine.html

As I mentioned before, vitamin D is so much more than our need for sunlight and fresh air. Vitamin D governs over 1,000 different functions in the body. Many of these functions are linked to the endocrine system which is the primary system for regulating our hormones, therefore governing our testosterone production.

To find out more about vitamin D and testosterone production, here is a informative article from Anabolicmen.com that covers the benefits of vitamin D and testosterone production.

http://anabolicmen.com/vitamin-d-testosterone/

Here are some of the Vitamin D supplements that I would recommend, if you don't already have one. The great news about Vitamin D (like many of the other T enhancing supplements that are mentioned in this course) is that it is really affordable.

Based on the extensive research that I have done on natural supplement dosing to enhance testosterone production, this schedule is what I was able to create. Here is a recommended natural supplement dosing schedule for enhancing your testosterone production.

Keep in mind, like with anything else your body is going to function to different supplements and different amounts of supplements differently. Take these recommendations, and also find what is best for you personally.

There is one item that we all use multiple times per day that KILLS our testosterone production, and you would never suspect it. Something that you may use for hours daily and have on your person, passively at all times.

Your cellphone or smart phone is a powerful device that emits and receives all kinds of different waves and signals. In testing, scientists and researchers have found that keeping your phone on and in your pocket all day dramatically decrease your free testosterone levels.

Here is what I do to make sure that my phone is not killing my testosterone levels.

• When I am sitting: Take my phone out of my pocket and set it on the counter or table.
• When I am on the move: If i am not expecting any important calls, I put my cell phone on airplane mode in my back pocket.
• If I have to have my phone on while I am on the move: I always have my phone in my back pocket

One of the aspects of your life that can have the greatest affect on limiting your testosterone production is stress. This is something that I personally have a difficult time with, and have had to make stress reduction an important piece of my daily routine.

Stress is horrible for your testosterone production on a number of levels including...

• Poor sleep quality and sleeplessness, which throws off your endocrine system and deregulates your T production.
• When you are stressed your body produces cortisol, which blocks the effects of testosterone

Can you really potentially double your testosterone in just 20 minutes extra of working out, per week? Testing has proven that you can significantly increase your testosterone levels by adding 1-2 HIIT workouts to your weekly agenda.

What is HIIT?

HIIT stands for High Intensity Interval Training. In the last decade, it has become one of the biggest trends to sweep the health and fitness world. HIIT serves a number of benefits that make it great for testosterone.

• Saves time and delivers serious results
• Is more engaging than long, steady-state cardiovascular workouts
• Recruits type II muscle fibers to improve muscle growth and elevated fat burn
• Is intense in nature, which enhances the after burn effect (your bodies ability to burn more calories when you are at rest)
• Demands a higher testosterone and growth hormone response from your body because of it's explosive nature

In this lecture, I will discuss the simplest way to perform an HIIT workout and when to incorporate HIIT training in your workout program.

The word failure is no longer in your vocabulary. Depending on whether you naturally have lower or higher self confidence, parts of this lecture will have different meaning to you. I am referring to the concept of failure on two different levels

1) Your ability to succeed at this program

If you tell yourself you are going to fail, you will fail and give up on yourself in this program. Right now, take some time to envision yourself in 3-6 months.

How are you going to feel?

How are you going to look?

How are you going to perform?

Who is the person that you are going to be after this program?

You need to close your eyes, imagine that person that you want to be, and use that vision to fuel your efforts. You will be successful if you tell yourself that you will be. Don't look at this as a challenge or a choir. Look at this as an opportunity for positive transformation. You are taking control of your life and empowering yourself both physically and mentally.

2) Don't train to failure

Training to failure is referring to your workout program specifically. When you train a muscle group to complete failure (I.E.- until you fail to complete another repetition) your body produces more cortisol. As we discussed, cortisol is going to block the production of testosterone.

Training to absolute failure is also going to limit the frequency at which you are able to train safely and effectively. If you completely blast and deplete your muscle groups to failure every time you workout, you are going to be exhausted and your workouts will be ineffective. You won't be able to train as frequently, efficiently, or as densely as you need to. This will also increase your chances of burning out and giving up on this program.

Some aspects of training in the fitness world have started trending toward dynamic and explosive movements. Explosive movements (when performed safely and correctly) are excellent for conditioning type II muscle fibers, burning fat, building muscle, and amplifying your testosterone.

Explosive exercises place a higher muscular demand on your body, which in turn increases your body's testosterone and growth hormone response. Here are some examples of some of my favorite explosive movements that I use with my clients to elicit a greater testosterone response.

• Kettlebell swings
• Box jumps
• Jumping lunges
• Ball slams
• Truck tire flips
• Sledgehammer slams on a tire
• Battle rope slams
• Squat jumps
• Plyo push-ups

As a rule of thumb for gaining muscle mass, I have personally seen my best results in eating 1.25-1.5 grams of protein per pound of body weight. You will find a ton of different recommendations out there that range from 1x to 2x+, but in the end, you should test different macronutrient balances and see what works best for your body type.

I just want to take the time to say thank you so much for purchasing this course and taking the time to work through it. I am looking forward to hearing from you.

If you have any questions about this course, personal challenges that you are having, and/or other testosterone enhancing tactics that have worked really well for you, the rest of your peers in this course and I would love to hear about them. Feel free to send me a personal message anytime or post to the discussion section. I love helping other change their lives through fitness, and I am more than happy to help you out in any way that I can.

If you enjoyed this course, and I so grateful that you did. I was formally more than 50 pounds overweight before health and fitness changed my life forever. I want to do everything in my power to help others positively change their lives with the knowledge and experience that I have garnered over the last 10+ years.

If you did get a lot out of this course, if would greatly help me to continue to help others if you would give it an excellent review. If you have any questions or felt like this course was lacking something, send me a personal message and I will get back to you as soon as possible. I want to make sure that I can add and change anything that would better help you in pursuing your goals.

Otherwise, I will continue to make updates, additions, and changes to this course as time goes on. Health and fitness is an industry and field of study that is still in its infancy. That being said, new research is being done all the time on how we can improve the function of the body and the mind. Check back in with this course regularly for updates and new content.

I am looking forward to hearing from you and hearing about the results that you achieve on this program.

Sincerely,

Jack

In case you are interested, here is a list of the resources that I used in creating this course. It would be greatly beneficial for you to review some of these articles once or twice per month for the sake of motivating, refreshing, and re-educating yourself on the importance and function of testosterone in your life.

The most effective exercises for great abs are...

1. Plank based exercises
2. Anti-rotational exercises

Both of these exercises maximize the amount of muscle fibers used by your abdominal muscles and low back. These are the best types of exercises for flattening your stomach, sculpting your abs, and improving your posture.

This should be performed similarly to the barbell chest press. Here are the differences.

Dumbbell Chest Press

• Setup: Sit down on the bench, resting your dumbbells on your thighs.
• Roll back slowly on the bench so that your back is flat, and rest the dumbbells on your chest and the fronts of your shoulders.
• Rotate your elbows out slowly and under control, while you press your dumbbells toward the ceiling to fully extend your arms.
• Make sure that the interior dumbbell heads are facing each other
• Bend both of your elbows to about a 90 degree angle, then press each dumbbell back up toward the ceiling, so that your fists are directly above your shoulders.

Barbell Chest Press

• Lay your back flat on the bench and plant your feet firmly on the floor, with your heel under your knees.
• Place yourself under the bar so that the bar is just directly at or just above your nipple line.
• Grip the bar at about shoulder width apart or just wider than shoulder width.
• With your palms facing up while gripping the bar, rotate your palms up toward the ceiling.
• Dismount the bar from the rack by pressing up.
• Lower the bar until your elbows are about at a 90 degree angle, right at or slightly above your nipple line.
• Drive your heels into the ground, and press the bar up toward the ceiling to fully extend your arms.

Similar principles to regular or modified push-ups.

• Back straight.
• Hand placement is just at or a little wider than shoulder width apart, concentrating your weight in the heel of your palm.
• Make sure your chest hits the ground, not your stomach.

How to Complete a Proper Barbell Row

• Start this movement standing straight up with your feet shoulder width apart. Grip the bar underhand so that your palms are facing out, at about shoulder width apart.
• Bend over slightly, bending at the knees, and keeping your back straight.
• Bend your elbows and pull the bar toward your torso, so that the middle of the barbell comes between your belly button and sternum.
• Lower the bar to fully extend your arms.

How to Complete a Proper 1 arm bent-over row

• Start this position with one knee and the same side hand positioned comfortably on a bench.
• Your other foot can be placed behind your hips, stable, and on the ground with your weight in your toes. That same side hand is holding your dumbbell off of the floor, beside the bench.
• To set up the movement, straighten your back straight, and make sure your back and shoulders are parallel to the ground.
• Bend at your elbow to pull your dumbbell up toward your chest, and slowly lower it back to the starting position.

How to Complete a Proper Table Row

• Lay with your back flat on the floor and make sure that the bar or table is at a distance off of the ground so that you can fully extend your arms, through the motion of your row.
• Grip the bar with an underhand grip.
• While keeping a flat back with your heels on the ground, and your legs straight out, bend your elbows and pull your chest toward the bar or table.
• In a controlled manner, lower yourself so that your arms are fully extended, and repeat the exercise.
• This movement is perfect for sturdy tables and desks, for working out at home or when you are traveling.

How to Complete a Proper Back Squat

• Get underneath the bar while it is mounted on the rack.
• Make sure that your legs can almost be completely straightened before lifting the bar off of the rack.
• Place the load comfortably across the back of your neck and shoulder blades. If you need extra padding for comfort, use a bar wrap or towel around the bar, where is rests on your neck and shoulders.
• Stand of to bring the bar off of the rack, and take one step back to clear your squatting area.
• Begin this movement standing straight up with your feet at shoulder width or slightly wider than shoulder width
• While keep a straight back, press your chest forward and roll your shoulders back--- push your hips back and bend your knees so that your knees DO NOT go in front of your toes.
• Keep your weight placement back in your heels, NOT your toes. This will ensure that you keep your knees at a safe placement.
• If you are able, lower your hips so that you make a 90 degree angle at your knee. If you can't get to 90 degrees, go as low as you can comfortably.
• Under control, drive your hips forward and straighten your knees so that you come back to the starting position.

How to Complete a Proper Deadlift

• Start standing straight up with your dumbbells or barbell gripped tightly. Your feet should be about shoulder width apart
• While keeping a straight back, hinge your hips backward and slide the weight along the front of your body.
• Keeping a flat back and neutral spine, push your hips back under control and bend at your knees to lower the weight to or near the ground.
• Slowly PULL (*do not jerk the weight off of the ground) the weight from the lowered position, back to the starting position, bringing the weight along the front of the body.
• Drive the hips forward and stand up straight at the top of the movement, as you did in the beginning.

Squat jump tucks:

-Perform a squat as you would normally

-push your hips back, keep your back straight, and make sure your knees stay behind your toes.

-when rising from your squat, explode from your heels through the balls of your feet.

-jump as high as you can

-bend your knees and use your core to pull your knees toward your chest

-land softly on your fore feet, and shift your weight back to you

Squat jump tucks:

-Perform a squat as you would normally

-push your hips back, keep your back straight, and make sure your knees stay behind your toes.

-when rising from your squat, explode from your heels through the balls of your feet.

-jump as high as you can

-bend your knees and use your core to pull your knees toward your chest

-land softly on your fore feet, and shift your weight back to you

To perform a broad jump

-Squat as you would normally, to load up for your jump.

-Explode from your squat to jump forward, and fully extend your legs to get maximum distance.

-Land softly on the balls of your feet

-Repeat your squat and explode forward again.

How to do a burpee

-Start from an upright standing position

-Squat down by bending your knees and pushing your hips back

-Plant your hands just inside your knees

-Kick your feet back so that you are in a plank position.

-Kick your feet back up to where you planted your squat

-Explode from your squat position to perform a squat jump.

-Repeat the burpee

This stirfry is ideal for getting elevating your testosterone because it focuses on our key food groups

1. Lean proteins
2. Healthy carbohydrates: Vegetables
3. And it is loaded with healthy fats

It's also ridiculously low in total carbohydrates, and has virtually no sugar so it is perfect for staying lean and. It has tons of protein too which is excellent for keeping off body fat and building lean muscle.

Here are a few personal recommendations that I have for your stirfry recipe

• Keep mixed frozen vegetables handy. It cuts out the time that you would have to spend chopping and mixing your vegetables. This is a time-saving stirfry
• Use 3-5 whole eggs (farm fresh and organic are the best) to serve as a cohesive bonding agent to keep your stirfry together. Since we aren't using rice in this stirfry, this will be the rice substitute that holds it all together.
• Cook your turkey patties or ground turkey in a separate pan from your vegetables, and use separate spatulas.
• Add your favorite seasonings, chili paste, and/or gluten free soy sauce for extra flavor
• BONUS: Slice 1/2-1 whole avocado to put on top of your stirfry for some added healthy fats.

I had a student request to me recently to add a visual of the seasonings, spices, and sauces that I use to make my healthy meals taste incredible. Here's a sneak peak at what I stock my spice cabinets with to make every meal taste delicious.

A great, simple, easy to prepare breakfast that takes only 10 minutes to throw together.

One of my favorite meal additives is great for increasing testosterone. Throw some teaspoons of garlic into your breakfast, lunch, and dinner to give your body a natural testosterone boost.

How foods that are dense in magnesium have the ability to dramatically increase your testosterone levels.

Protein is more than just a macronutrient for meat-heads who want to gain a ton of muscle mass. Protein and healthy fats are actually the ONLY macronutrients that are absolutely necessary for our survival. So if you are looking to lose weight and get shredded, proteins are the kinds of functional, slow-digesting foods that will help you get to your goal.

Blog Post: 5 Reasons why Protein is so Important

http://www.trainerjack.com/2015/07/16/protein/