VeeFitness

Bringing you the latest in health and fitness


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Garlic Goodness


Garlic provides numerous health and physique benefits. Not only does it enhance heart health, but research shows that it aids fat burning, can help to lower the catabolic hormone cortisol, and concomitantly raise testosterone levels. Recent research suggests that garlic can actually boost nitric oxide levels (NO).

Researchers from the university of Adelaide (Australia) gave 50 patients with treated but uncontrolled high blood pressure wither a garlic supplement containing 960 milligrams of aged garlic or a placebo everyday for 12 weeks. They measured the subjects’ blood pressure at the start and every four weeks thereafter. The researchers reported in a 2010 issue of the journal Maturitas that the group supplementing with the garlic had a drop in pressure which was on average 10mm hg (pressure units) lower than in the placebo group. The scientists concluded that this was likely to be due to garlic’s ability to boost NO levels, which relaxes blood vessels and causes a reduction in blood pressure. This relaxation in the blood vessels also increases blood flow to the muscles, which is critical for energy and for producing a muscle pump during workouts, as well as aiding recovery and muscle growth.

The researchers suggested that cooked garlic would not be as effective as a garlic supplement because heat destroys the active ingredient, allicin. So go with garlic supplements and take about 200-1000mg with your pre-workout shake. To maintain higher NO levels throughout the day, also consider taking a dose in the morning and late at night.


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Vitamin D and Calcium


This vitamin and mineral stack not only boosts bone health, but also testosterone levels.

Vitamin D
This fat-soluble vitamin is important for bone health and mental well-being, also benefits muscle strength and fat loss, and it may be critical for maintaining high testosterone levels. searchers at the Medical University of Graz (Austria) reported that subjects with sufficient vitamin D levels had significantly higher testosterone levels than those with less vitamin D.

Calcium
In addition to its bone-boosting effects, calcium is also important for muscle contractions and it even aids fat loss. But calcium may boost testosterone, too. One study from Selcuk University (Turkey) found that subjects taking about 16 milligrams of calcium per pound of bodyweight (about 3300 mg for a 200 pound guy) had higher testosterone levels during workouts than subjects not taking supplemental calcium.

Take It Like This:
To increase your testosterone levels, take 1000-2000 interation units of vitamin D two or three times daily with meals and 500-600mg of calcium two to five times a day.


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Not Eating Enough Fats


Fats are a great secondary energy source in addition to carbs. Healthy fats help regulate hormones (increased testosterone levels and increased growth hormone levels) and provide support to the cardiovascular, reproductive, immune and nervous system and decreased levels bodyfat. The key is to eat them in quantities that balance out the other macronutrients. Healthy fats should be obtained from various sources, such as salmon, fish oils, egg-yolks, olive oil and nuts.