1, a smarter training method

Weight training stimulates muscle growth by pulling muscle tissue and letting your body repair it. After leaving the gym, weight-lifting training will also improve your testosterone level-you will even notice this, because many men will feel more energetic and sexually active at this time of day. Research shows that the compound muscle training mode with large weight and few times can stimulate more testosterone secretion than other muscle training modes.

Example: 4-5 times of heavy exercise every week. 60-75 minutes to complete. 5-8 times in each group. The interval between combination groups is 2 minutes.

2. Moderate intensity aerobic exercise

You may need aerobic exercise to strengthen heart and lung function and reduce fat, but you don't need to do too much intensity, because you will lose muscles. You may find that marathon runners have very few upper body muscles compared with their lower bodies. Because in long-distance running, upper body muscles are useless. Overtraining may adversely affect your muscle and testosterone levels.

For example, if you want to gain muscle, don't do aerobic exercise more than four times a week. Do some moderate exercise, such as jogging and walking fast on the treadmill.