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TOP TIPS FOR BOOSTING TESTOSTERONE


Written by Dr. Welsh, Published on 07 May 2014

Testosterone Boosting Tip #1: Lose Weight and Your Testosterone Levels Will Soar!

Obesity and excess fat are two of the strongest factors which negatively influence your body's ability to naturally produce its own Testosterone. Obesity exacerbates the decline in Testosterone already associated with aging, making symptoms more likely as well as more severe.

In a recent meeting of the Endocrine Society, the conference made a special point to emphasize the powerful ability of weight loss as a method to amplify Testosterone Production. The older that you get, the more that being overweight will impact your body's ability to produce sufficient Testosterone. Overweight men can experience clinically low levels of Testosterone at an age as young as 30.

Eat Less Sugar, Release More Testosterone!

If you've decided that it's time to shed the weight, one of the most important things for you is to drastically reduce the level of processed sugar that you take. Processed sugar wrecks your blood sugar and makes you more at risk for Diabetes. Fructose (including High Fructose Corn Syrup) is one of the primary sugars that you should avoid. Simply cutting sodas and artificial fruit drinks will go a long way to cut your sugar intake down. Even drinks that sound healthy like agave nectar and fruit juices are incredibly high in sugar. It's much healthier to eat fruit and drink water than to drink even natural fruit juice.

The optimal level of daily fructose consumption is around twenty five grams. This includes all forms of fructose, not just drinks. It is especially important to observe this dietary guideline if you have high cholesterol, diabetes, hypertension, weight issues, or insulin resistance.

Limit Carb Intake for More Testosterone!

It is also important to recognize that carbohydrates convert quickly into glucose, which means that you should be very conscientious regarding your intake of grains, especially processed grains. If you are trying to drop pounds, its a good idea to significantly limit or avoid milk, because of its concentration of lactose. There is strong evidence that excessive consumption of lactose can increase the risk of diabetes and insulin resistance.

Particular carbohydrates to avoid are pretzels, waffles, bagels, and breakfast cereals comprised primarily of processed grains. The grain-sourced foods that you do include in your diet should be whole wheat and dense in nutrition.

Optimize Your Diet for More Testosterone!

Just taking these steps will likely do a number for your health and your weight loss goals, but it's also important to make sure you get the necessary nutrition that your body needs from optimal sources. Make sure that you choose foods with healthy fats, and avoid transfats. Also include a variety of different vegetables in your diet, and try to source your carbohydrates primarily from vegetables.

The human body responds very well to vegetables that are dense in nutrients and complex sugars, because the body has to work to break down the sugars, which helps regulate your blood sugar and burns more calories via digestion. Finally, you should primarily be choosing lean proteins, and proteins which are high in Omega-3s, including many types of fish.

Exercise and Eat Right for More Testosterone!

Combine this intelligent dieting with a regular workout routine. We encourage working out at least four times per week and engaging in both cardiovascular and anaerobic exercise. Taking control of your weight is one of the most powerful steps that you can take to enhance your Testosterone, and eating healthy and engaging in regular physical activity will help you burn the fat!




Testosterone Boosting Tip #2: Increase Testosterone with Dietary Zinc and Zinc Supplements

In order for your body to produce optimal levels of Testosterone, it is important for you to provide your body with the vitamins and nutrients necessary for the body to synthesize the hormone most effectively. Zinc is one of the most essential nutrients with regard to Testosterone Balance, and Zinc Supplementation has been shown to be a highly effective means to enhance Testosterone Levels for men that are experiencing below-normal Testosterone Production.

Zinc Highly Correlated with Testosterone

Medical research has clearly displayed that men that do not get sufficient zinc in their everyday diet are vastly more likely to experience Testosterone Deficiency, while patients that fortify their diet with zinc are able to increase their Testosterone Concentrations. There is even evidence that zinc sustains the body's Testosterone even during long distance cardiovascular activity, which has been shown to have a depressant affect upon Testosterone (Anaerobic Training and High Intensity Cardio Increase Testosterone, while Endurance Activities have a tendency to decrease Testosterone.

Zinc Deficiency More Common with Age

Zinc deficiency is a major issue for adults that are sixty years and older. The National Health and Nutrition Examination Survey approximates that around forty-five percent of people in this age group do not get sufficient zinc in their diets. Even among individuals that take dietary supplements, nearly a quarter of men and women in this age group still did not get adequate levels of zinc.

Best Way to Get Zinc is Through Diet

Supplements are a useful way to ensure that you get the zinc you need, but your primary method of obtaining zinc should be through your diet. Foods that contain zinc are foods with a lot of protein, including fish and meats. Other ways to naturally get zinc are via yogurt, beans, raw cheese, and raw milk.

Vegetarians Susceptible to Zinc Deficiency

Because so many of the best natural methods to get zinc are from meat and dairy products, vegetarians often have issues with getting the zinc that they need. Also, industrial agriculture that relies heavily on pesticides and fertilizers can have a tendency to drain farmland of nutrients, which can reduce the concentrations of zinc absorbed by the plant and passed onto your diet.

Avoid Over-Cooking Foods to Preserve Dietary Zinc

The way that you prepare your food also affects the amount of Zinc that you will receive in the finished product. Cooking food too hard has a tendency to rapidly drain the food of its zinc concentrations, especially with vegetables, so we recommend cooking veggies al dente or eating them raw. Microwaving your vegetables is a good option as well. Microwaving will heat up your vegetables without overheating them or burning them.

Zinc Supplement Guidelines

Of course, if you are worried about not getting enough zinc in your diet, supplements are always an option. If you do choose to turn to supplementation, don't take more than 40 mg of zinc per day, because this is considered the maximum healthy limit. Unlike many vitamins like Vitamin D and Vitamin C, excess zinc can impact your body's power to intake other important nutrients such as copper, and also can induce side effects such as nausea.




Testosterone Boosting Tip #3: Lift Weights for More Testosterone

If you are concerned with sustaining optimal Testosterone Levels, one of the best activities that you can engage in is Anaerobic Exercise. Weight lifting is healthy for the body in a number of different ways, but to boost your Testosterone, the optimal word for your personal benefit is Intensity.

The Body Releases Testosterone in Response to Intensity

The body releases Testosterone most efficiently when you engage in physical activities that really put pressure on your body. This doesn't mean that you should overwork your body, because straining your body can be dangerous, but you can set up a work out plan that tests your body's limits without breaking them.


The Four Factors of Testosterone-Boosting Exercise


When engaging in weight training with the explicit purpose of raising natural Testosterone Levels, there are four factors that you need to think about: The Speed of the Reps, the Number of Reps, the Amount of Weight, and the Number of Muscles Engaged

Speed of Reps-The rate at which you engage in your reps is very important in regard to Testosterone Production. Your body goes through more effort when you slow down your repetitions, and your body produces the hormone more readily.

Number of Reps-The number of repetitions is also incredibly important for endogenous Testosterone Secretion. Remember, it's more important to engage in fewer, slower repetitions than more, faster repetitions. We encourage sets of three, with two sets of eight to ten near your max weight, and six, slow reps at your maximum weight.

Amount of Weight-Your body produces the most Testosterone in response to you pushing your body to its maximum limit. Do the highest amount of weight that you can safely perform a full, slow set without putting yourself at risk.

Number of Muscles Engaged-Your body produces Testosterone in response to the surface area of muscle that you work out, so if you engage large groups of muscles all at once, while also following the three previous steps, you will produce the most possible natural testosterone.

Why Does Slowing Down Exercise Reps Boost Testosterone?

It might seem counter-intuitive at first that slowing down your exercise increases your Testosterone, but you actually work out harder when you work out more slowly. Slow Anaerobic Exercise is actually a powerful High-Intensity Workout.

The scientific reason for this is that incredibly slow repetitions increase the interactions between your muscle cells, causing them to develop and fortify the peak amount of cross-bridges among your muscle proteins, which is the means by which your muscles increase in size and strength. Maximizing the number of muscle cells stimulated aggressively amplifies Testosterone Production.

Limit Carbohydrate Consumption in the Period After Exercise

If you want to maximize the benefits of Testosterone and Human Growth Hormone released during physical activity, it's important to eat the right foods. Carbohydrates eaten after exercise interfere with optimal hormone function, depressing your body's ability to build muscle and release physiologically beneficial hormones.

A small protein snack after exercise, with a glass of water, is the best way to both satiate hunger and give the body the materials it needs to rebuild after a good workout. Choose natural sources of protein over processed proteins, however, because shakes and powerbars don't fulfill your needs as effectively as good, natural protein.




Testosterone Boosting Tip #4: Optimize Vitamin D Intake

Vitamin D is an incredibly important hormone, which belongs to the steroid family, just like Testosterone, DHEA, and Estrogen. Vitamin D plays an integral role in male sexual function, most notably promoting the normal formulation of sperm nuclei. As a result of its importance in sperm structure, healthy Vitamin D levels are also associated with sperm viability and the number of sperm that are produced.

Link Between Vitamin D and Testosterone

There is also a strong correlation between Testosterone and Vitamin D. Men that are deficient in Vitamin D are much more likely to experience Testosterone Deficiency than men that get enough of the nutrient in their diet. Healthy Vitamin D levels are also associated with enhanced libido. Studies have shown that obese and overweight males experienced enhanced Testosterone Production after a year, when treated with supplemental Vitamin D.

Vitamin D Deficiency is a Major Issue in American Society

In the United States today, millions across the country don't get sufficient Vitamin D, and the condition is also a problem in many other societies which have become increasing sedentary or industrialized over the past fifty years. Many medical experts consider Vitamin D Deficiency to be at epidemic levels in America. Vitamin D is produced naturally by the human body when exposed to sunlight, but many areas don't produce enough sun, and many Americans don't take the time to expose themselves to the moderate sunlight that they need to produce Vitamin D.

Vitamin D deficiency is currently at epidemic proportions in the United States and many other regions around the world, largely because people do not spend enough time in the sun to facilitate this important process of Vitamin D production. Also, aging men and women become more susceptible to Vitamin D Deficiency as they begin to produce the nutrient less effectively.

Vitamin D Deficiency Testing

Many people also naturally have issues producing enough Vitamin D, not necessarily related to age. There is a simple test which can reveal your body's Vitamin D Levels, known as the 25-hydroxyvitamin D Test, a molecule also known as 25(OH)D.

What are Optimal Vitamin D Levels?

The final opinion regarding optimal Vitamin D concentration in the human body is far from settled. In the recent past, the general recommendation was 40-60 ng/ml, but further evidence has encouraged recommendations to increase to 50-70 ng/ml.

How Can I Get My Vitamin D?

The most effective way to increase your Vitamin D production is to step out into the sun for a brief period of time in the hours before and after noon. Ten or fifteen minutes of sunlight is fine for most people. Longer than fifteen minutes without protection, and you put yourself at risk of sun damage. Showing your face and your arms to the sun is enough, although going out in shorts is even better!

Vitamin D Supplementation Suggestions

If you are in a location where such a concentration of sunlight is not an option, you can also turn to Vitamin D3 Supplementation. A number of foods are fortified with the vitamin as well. Recommended Daily Value for Vitamin D is 800 IU, but this also assumes that you are getting the sunlight that you need each day. Studies show that in order to boost Vitamin D concentrations in the body to 40 ng/ml, it can take as much as 8,000 IU.




Testosterone Boosting Tip #5: Limit Sugar in the Diet and Avoid Added Sugar

As we mentioned in an earlier tip, Testosterone Levels are inhibited by body fat, but did you also know that sugar and carbohydrates (especially simple carbs and sugars) have the nasty ability to inhibit Testosterone Production? They also limit the release of Human Growth Hormone by the Hypothalamus. This is because sugar spikes caused by the consumption of excess sugar and carbs cause insulin levels to increase in the blood dramatically.

Insulin Spikes Impact Hormone Balance

Human Growth Hormone can be thought of in some ways as a corollary hormone to Insulin. The more that your body uses Insulin, the fewer signals that it sends for endogenous HGH. High levels of insulin also diminish Testosterone Production.

Americans Eat Way Too Much Sugar

In the United States, it is clear that we consume too much sugar, as well as too many simple carbs, in our diet. The USDA approximates that the average U.S. citizen eats four tablespoons of sugar each day. Across the course of a lifetime this is more than 4000 pounds of sugar!

Why Do We Love Sugar?

It's quite obvious why sugar is such an issue in the United States. It is readily available, and corn syrup is highly subsidized, making it incredibly cheap to pump into a wide variety of foods. Also, raw sugar can almost be likened to a drug. It's something that tastes good that isn't too bad in its natural form, but we've processed it down to its most pleasurable components and stripped it of any innate nutrition that it once had. Sugar produces pleasure in the human brain by stimulating both opioid and dopamine receptors in the brain.

Even though we love the taste of sugar, the affect that too much sugar has on the body, as well as our hormone balance, can be incredible. Most men and women can experience significant healthful improvements in their lives just by restricting sugar, processed grains, and simple carbs from their diets while being conscientious with complex carbs and natural sugars in the healthy foods that they eat.

How Can I Limit Sweets Effectively?

Here are some helpful ways that you can get over your craving for sweets and simple carbs:

  • Eat at Regularly Scheduled Times - Eating meals on a set time frame each day helps you avoid temptation.

  • When You Do Cave, Be Smart With Foods You Love - Choose a small amount of a cheat food you absolutely love, and savor the moment.

  • Engage in Physical Activity - If you start to feel a desire for unhealthy foods, don't be afraid to walk it off!

  • Turn to Fruits to Satisfy Your Cravings - Fruits are the ideal way to get natural sugars, because they are loaded with nutrients and fiber.

  • Chew Some Sugarfree Gum - Simply having something to occupy your mouth can make the craving go away.

  • Just Make the Decision to Stop and Stick to It - Many people find major success just by making the decision to tune out their desire for sweets all at once.

  • Combine a Small Amount of Decadence with a Healthy Snack or Meal - Enhance the healthy things you eat with a dab of chocolate or caramel to treat yourself in a modest way.

  • Don't be Afraid to Cave in a Minor Way if Things Get too Tough - Don't beat yourself up if your cravings become undeniable. Have a small dessert and enjoy it, but don't let it ruin your resolve to limit sweets.




Testosterone Boosting Tip #6: Reduce Stress

Most people compartmentalize the physiological and psychological aspects of themselves. They think of physical and emotional stress as two different parts of the human condition. This is a huge mistake. Psychological stress is intimately connected to the physical condition of the body, and one area where this is made especially clear is with regard to hormone health.

Stress is a Condition Associated with Cortisol

All forms of stress are highly related to a hormone known as cortisol. Cortisol stimulates the fight-or-flight response of the body and prepares it for split-second decision making and stimulates the body to optimize processes which protect it from short term harm. This is a good thing in small doses, and we do need some cortisol in order to function optimally.

Chronic Stress Leads to Hormone Imbalance

The problem is that any form of chronic stress causes us to produce too much cortisol, which can have a devastating affect upon Hormone Balance over time. Cortisol is a steroid hormone, just like Testosterone, and the two hormones actually compete for resources. If you are stressed out all the time, your body overemphasizes the production of cortisol, which eats away at your body's ability to make Testosterone.

Cortisol Stimulates Survival Mechanisms at the Cost of Overall Health

In addition to this, cortisol also blocks your body's ability to utilize Testosterone. Researchers theorize that the reason why Testosterone becomes less active in the presence of cortisol is because Testosterone is primarily associated with activities and traits not associated with self-preservation, including aggression, competition, and mating, while cortisol is a hormone that increases your body's ability to preserve itself in the face of external circumstances.

Chronic Stress Feeds Off of Our Inability to Cope with Anxiety

Perhaps because of our large and complex brains, stress has become an incredibly multifaceted psychological issue. The same mind that allows us to achieve such amazing things also has the potential to leave us chronically worried or anxious over forces that we have no control over or are constantly plaguing our minds.

As you can imagine, chronic stress rapidly depletes Testosterone Levels in the body. It also increases the risk of a wide variety of health conditions ranging from infertility to hypertension to stroke.

What Can I Do to Control My Stress?

There are a number of highly effective tools to reduce stress and help restore more normal Testosterone Production and Hormone Balance.

  • Any sort of quiet reflection is beneficial, including meditation and prayer. This quiets the mind and separates outside stressors from the inner tranquility of the mind.

  • Yoga is also a fine method to enhance physical and psychological well-being by promoting inner and outer strength and emphasizing physiological relaxation.

  • Laughter is an amazing and simple way to help control stress. Laughter in itself is an evolutionary tool to dispel stress. It encourages blood flow and makes yourself and those around you feel more at ease.

  • Controlled breathing, which is an aspect of both meditation and yoga, also relieves stress by optimizing blood flow and encouraging purposeful breathing and action.

  • Finally, positive visualization is a method of relieving stress. The goal of positive visualization is to imagine yourself in a more peaceful state, so that your body and mind adapt and start to take on the characteristics fostered by your imagination.




Testosterone Boosting Tip #7: BCAA Supplementation for Testosterone

Branched-Chain Amino Acids, also known as BCAAs, are incredibly important for sustaining the health of the human body. In particular, BCAAs are powerful rejuvenative nutrients which increase the body's healing capacity. These Amino Acids are not naturally produced by the human body, so they must be consumed in the diet or taken as a supplement.

Benefits of Branched-Chain Amino Acids

There is strong medical evidence that BCAA supplementation both mitigates injury risk and enhances performance, most vividly demonstrated in the Journal of Strength and Conditioning Research. Another study, released in the medical journal Metabolism, tested the impact of Branched-Chain Amino Acids on athletes.

These participants either took placebo or administered the supplement every night for thirty days. They also engaged in intense physical exercise regularly throughout the study. Participants taking BCAA were found to have much higher levels of Testosterone than their placebo counterparts. BCAAs are also shown to soften the effects of stress, another factor which has a powerful impact on Testosterone Release and Utilization

BCAAs and Exercise

Remember when we discussed how strenuous physical activity enhanced Testosterone Production? When combined with BCAA Supplements, this benefit is enhanced even further. Dairy Products are known to contain some of the highest levels of Leucine, a potent Branched-Chain Amino Acid. Among the dairy products which contain Leucine most potently are whey protein and select cheeses.

Benefits of Leucine

Leucine only provides this benefit in abundance when combined with vigorous anaerobic activity, so don't think you can just start eating whey protein and your Testosterone Levels will increase. Those calories will go straight to your gut. But if you use BCAAs as a mechanism to enhance physical activity, you'll likely experience real advantages in both increased strength, muscle mass, and Natural Testosterone Secretion.

Finally, it's most beneficial to absorb Leucine and other BCAAs in foods which contain them naturally, or the body may absorb them too quickly, and this can lead to insulin spikes which inhibit Testosterone and HGH Production. In order to maximize the impact of Leucine, choose Whey Protein or other foods which make the body work for the protein. Other sources of Leucine include wheat germ, oats, and animal proteins.

Benefits of Valine

Valine is another BCAA which provides significant benefits to anaerobic exercise enthusiasts because it enhances the metabolism of protein, helping the body convert protein to muscle more efficiently. It also repairs damage to the muscles, and is a mechanism by which the muscles increase in mass and strength.

There is also evidence that Valine (and other BCAAs) can be used to mitigate the damage of gallbladder disease and liver disease. Natural foods which contain Valine are peanuts, soy, mushrooms, meat, dairy, and grains.

Benefits of Isoleucine

The primary benefit of Isoleucine is that it increases the body's ability to expend energy and overcome feelings of fatigue. Because of its metabolism boosting power, this Branched-Chain Amino Acid has the ability to burn fat, increase exercise capacity, and supply the body and mind with much-needed energy.




Testosterone Boosting Tip #8: Eat Heart-Healthy Fats

Testosterone is a steroid hormone which is converted from cholesterol by the testes. Human beings get cholesterol from the fat that they consume. Many people think that fat is invariably bad for you, but the more we understand the human body and its needs, the more clear it is that sugars and carbohydrates are the main culprits for weight gain and obesity, as well as Testosterone Deficiency.

Our fear of fat is primarily related to misconceptions related to early scientific study, when we were still trying to figure out how foods like fat and sugar interact with the body. It may seem logical that Fat Breeds Fat, but this is actually far from the case! Eating healthy fats responsibly can actually help you lose weight faster, keep you healthier, and preserve optimal hormone balance!

What Happens to Testosterone When We Eat Fat?

Eating healthy fats conscientiously, on the other hand, has the power to enhance and optimize your Testosterone Production. The Journal of Endocrinology & Metabolism recently released the results of a study in which subjects were fed one hundred grams of fat daily for fourteen days. After the test period was completed, researchers took blood samples of the patients to monitor hormone concentrations related to Testosterone.

Sex Hormone-Binding Globulin Inhibits Free Testosterone

They found that a particular hormone, known as SHBG, or Sex Hormone-Binding Globulin, was inhibited by this form of diet. Testosterone binds with SHBG in the blood stream, preventing it from doing its job. Think of this form of Testosterone as stored. Lower levels of SHBG mean that you have more Free Testosterone. Free Testosterone is Testosterone that the body can immediately use to stimulate tissues throughout the body.

The Body Needs Healthy Fat

Many people think of Saturated Fats as unhealthy, but the human body actually needs Saturated Fat in order to function properly. The most dangerous form of fat is Transfat, and this form of fat should be avoided if at all possible. Polyunsaturated Fats and Monounsaturated Fats are also an important part of the diet as well. All three of these forms of fat are necessary for the body to efficiently produce Testosterone to fulfill the needs of the body.

How Much Fat Should I Include in My Diet?

Evidence suggests that a good rule of thumb is that you should get forty percent of your calories from fat products, primarily from healthy fats. Individuals that consume less fat are more likely to experience issues related to Testosterone Deficiency.

It is vital to note that the human body needs healthy fats from both vegetable and animal sources in order to be able to operate in peak condition. If you get too many calories from carbs and sugars, you are doing your body a disservice and putting yourself at an increased risk of obesity and diabetes.

What Are Some Quality Sources for Healthy Fat?

The following are some examples of good fat sources that can enhance your Endogenous Testosterone Production:

  • Uncooked Natural Nut Oils

  • Palm Oil

  • Fatty Fish Such as Salmon

  • Meat Fed on Grass

  • Avocados

  • Egg Yolks

  • Raw Pecans, Almonds, and Other Nuts

  • Butter Made from Dairy Cows Fed on Grass

  • Coconut Oil

  • Coconut

  • Olive Oil

  • Olives




Testosterone Boosting Tip #9: High Intensity Exercise and Intermittent Fasting

Both High Intensity Workout Routines and Programmed Fasting have been proven to have a positive impact on Testosterone Secretion, and when combined these effects are magnified. As we mentioned in a previous tip, excessive cardio exercise can limit the influence of Testosterone, and slow, methodical heavy weight lifting can positively benefit Testosterone Balance.

What Makes High Intensity Exercise Increase Testosterone?

Intense, quick exercises are a fantastic way to enhance Testosterone Production while also working out large groups of muscles which benefit from exercises related to cardiovascular exercise. These exercises have also been clinically proven to slow down the rate at which Age-Related Testosterone Deficiency becomes problematic for male health.

This form of exercise provides many of the benefits of extended cardio or aerobic activity without the negative influence on Testosterone.

How Does Intermittent Fasting Increase Testosterone Levels?

Intermittent Fasting is a dietary technique in which one goes for an extended period of the day without eating, and consuming all the necessary calories of the day in a small window. This form of diet promotes HGH and Testosterone Secretion by enhancing the activity of a number of different hormones associated with satiation, including melanocortins, colecystokinin, glucagon-like peptide-one, adponectin, leptin, and insulin.

There is evidence that this change in hormone balance can be highly beneficial for many men, increasing both the rate of Testosterone Release and its Activity in the short term while slowing down Age-Related Low-T and boosting sex dive.

Exercising after a period of Intermittent Fasting is highly beneficial, and consuming a protein-rich meal after engaging in your daily workout can make Hormone Balance even more optimal for Testosterone Secretion and Weight Loss.

What is Peak Fitness?

Peak Fitness is a form of High Intensity Exercise which seeks to work out the whole body and emphasize the Hormone-Boosting Benefits of such activity. The following is an example of the kind of High-Intensity Workout which will benefit your health:

  • Start your routine, going slowly, emphasizing the warm up process.

  • Push your body to the limit for thirty seconds, going as fast and as hard as physically possible.

  • Drop the pace for the next minute and a half to give your time to recover.

  • Repeat steps two and three seven additional times.

  • After the eighth cooldown, the workout is complete!

High Intensity Workouts are a simple and effective routine, and you have an immense amount of flexibility in how you'd like to structure your routine! Use whatever equipment that you'd like. You can swim, run on the treadmill, workout on the elliptical-you can convert practically any form of cardiovascular exercise into a fantastic Testosterone Enhancing Activity

Tips For Those Starting Out On High Intensity Exercise

Before starting High Intensity Workouts for the first time, understand that your body may not be ready for the entire process on your first try. Don't be embarrassed to work your way up to the full, vigorous twenty minute routine over the course of a few workout sessions. Also, it's important to remember to stretch properly before starting the routine to reduce the risk of injury.



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