Women's Fitness Testosterone

Ordinary women who work out do not need to worry about low testosterone levels and being unable to achieve ideal body lines. There is no need to supplement any testosterone or supplements claiming to "promote testicles" on their own. Normal strength training combined with a reasonable diet and rest is enough to obtain a tight and slim figure. The side effects of random testosterone supplements are far greater than the little benefits you can get.

A few years ago, when I first took the coaching certificate exam, I was also shocked by the data in the textbook that "women's testosterone level is only 1/10 of men's." I read foreign literature for half a month. It was not until I took hundreds of female members with me that I discovered that the physiological difference is not even a splash for ordinary enthusiasts. Last month, there was a little girl who had just signed up for a class. She took half a bottle of "female testicle-stimulating tablets" she bought from nowhere during her first class. She said she was afraid that she was not born with enough hormones and would not be as good as boys who practiced for three months after practicing for one year. As a result, her face broke out in acne after taking it for three days. My aunt even postponed it for a week, so I asked her to stop immediately. , adjusted the training plan, ensuring an intake of 1.6g of protein per kilogram of body weight, and training her buttocks and legs three times a week without paddling. In three and a half months, her buttocks line increased by 2cm, and the curvature was clearly visible when wearing jeans. Even she laughed and said that she would rather buy a few more kilograms of chicken breasts instead of wasting the little money before.

Some people may argue that those professional female bodybuilders have such high muscle mass, don’t they rely on testosterone supplements? This is actually not wrong, but you must first understand your position: professional players want to compete in the Olympic Games to win awards, which is an extreme way to trade health for performance. Not to mention that ordinary people who encounter that level of exogenous testosterone will directly have irreversible side effects such as a thicker voice, growing Adam's apple, and thicker body hair. Even professional players will spend a long time regulating their endocrine after retirement. This path is not within the scope of ordinary fitness enthusiasts. Nowadays, many people on the Internet use the situation of professional players to sell anxiety. They are either supplement sellers or cloud bloggers who have not touched iron for two years. Don’t believe it.

There is another school of thought that I often see, saying that even if you don’t supplement exogenous testosterone, doing more compound movements such as deadlifts and lunges during training, or drinking black coffee before training, can temporarily increase testosterone levels and build muscle more efficiently. I can't say this is completely wrong, but for ordinary girls, there is really no need to pursue it deliberately. I have checked related experiments before and found that the testosterone fluctuations caused by this type of behavior are temporary, lasting for an hour or two at most, and have minimal impact on long-term muscle growth. If you spend your time studying how to "stimulate testicles," you might as well practice standard movements. Don't get sore at the waist when squatting, and rely entirely on your waist when doing hip thrusts. Don't hold your phone while scrolling for 20 minutes between sets. The effect will come much faster.

Let’s talk about a very heartbreaking fact: 90% of girls who shout “My testosterone is too low so I can’t build muscles” actually either don’t have enough training capacity and paddle for 20 minutes once a week to practice their buttocks, or they don’t eat enough protein, even two eggs a day is too much, or they stay up until two or three o’clock every day, and their muscles have no chance to repair. I used to have a friend who had no change in her buttocks after practicing for half a year. She blamed her hormones every day. Later, I watched her practice for a month. She increased the deadlift from 20kg to 40kg and the hip thrust to 60kg. She drank a cup of protein powder every day and stopped watching short videos until three o'clock before going to bed. In the second month, she happily sent me photos and said that she finally had a butt line in a tight skirt.

Of course, this does not mean that testosterone is completely unimportant for women’s fitness. If you suddenly feel that your training status is particularly poor recently, you feel tired after just two exercises, you have poor sleep, and your sexual desire is significantly reduced, then you may consider going to the hospital to have six hormone tests to see if your testosterone level is low. But even if it is really low, you should give priority to adjusting your work and rest, staying up less late, and eating more healthy fats such as avocados, nuts, and deep-sea fish. It is much more reliable than buying those messy testicle-stimulating supplements. In particular, we would like to remind girls with polycystic ovary syndrome that you may have the problem of high testosterone. Do not use any testicle-stimulating products. It is best to ask an endocrinologist for advice before exercising to avoid aggravating endocrine disorders.

I have been practicing for almost 6 years, and I have seen too many girls blame testosterone for their lack of results. It is really unnecessary. You’re not going to play professionally, so why do you need such high testosterone? Don’t we ordinary girls want to look good in clothes, have lines when undressing, and have good physical fitness and not be out of breath when climbing stairs? For this requirement, the testosterone in your body is completely sufficient. Don’t be fooled into buying supplements indiscriminately by the anxious marketing on the Internet. It will mess up your aunt and take several months to adjust. You really can’t do that. Squat your legs well, push your hips, eat enough eggs and milk, and sleep for 7 hours, and the lines you should have will come to you sooner or later. I really suspect that I have a hormone problem. Going to the hospital to get a blood draw is more reliable than watching 100 videos of fitness bloggers.