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Shred Fat & Grow Muscle - by Optimising Your Hormones!

Updated on June 2, 2012

Getting caught up in the diet rat race is a mistake made by many. Like most things, diets are often seen with tunnel vision, with people focussing only on how many calories are taken in, and calories expended, with other things like vitamins & minerals being pushed to the background all too much. But one big factor exists that is overlooked constantly and that is your hormonal balance.

Having a good balance between Oestrogen and Testosterone is important to optimise what your body does with the energy given to it. After all, whats the point of low calorie intake if your metabolism is just going to chew muscle and let the fat sit, or a high calorie diet to build muscle, when all you do is store fat? The situation will just get worse. So here is a quick rundown on these two main hormones


Testosterone is primarily a male oriented hormone (which is still important for women) and is one of the main factors in building muscle, which boosts you metabolic rate. Basically, a higher level of testosterone promotes muscularity and low body fat, by making you more 'physical'. Not to mention that low testosterone levels are linked heart disease, Osteoporosis, sleep difficulties, erectile dysfunction and loss of libido. So it is no surprise that low testosterone can effect your weight loss mission.


Oestrogen is the counterpart, it promotes fat storage and generally a less physical body.  Oestorgen is linked to your fats stores, in a bad way.  The more fat you have, the more oestrogen is produced, and therefore more fat is produced.  It becomes obvious when trying to lose fat, we want to tip the scales (excuse the pun) towards more Testosterone.

So how do we increase our Testosterone?

There are many ways to increase testosterone, the biggest way is steroids, which no one should consider, considering the side effects and the fact that is they are illegal.  There are healthier alternatives:

Bad news for those saturday night drinkers.

Avoid Alcohol

Alcohol affects the endocrine system, which causes your testes to stop producing Testosterone. Binge driking is espeically bad for destorying T levels. Unfortunately the social drink can be your enemy when trying to muscle up or lose fat.

Take Zinc.

Zinc prevents your body from converting free Testosterone into Oestrogen! Which makes it an excellent way to tip the balance, without doing anything harsh. A recommended intake is 50-100mg daily.

Hit the Weights

Weightlifting and shocking the muscles has a big effect on Testosterone Levels, plus it aids in muscle growth which further aids in fat loss. The less fat you have the less oestrogen the body produces.


The is an argument over whether or not soy is good for you or not. One side claiming many health benefits whist the other side is making claims that it effects your testosterone levels and causes problems with the Thyroid (which controls metabolism and hormones). Not sure which side your on? Try going without and test the results.

Get Plenty of Sleep.

Sleep helps your body recover and recuperate. A university of Chicago study concluded that statistically men with less than 6-8 hour sleep a night had far low testosterone levels than those gettign a good night's sleep. Sleep also promotes many other healthy hormones which aid in weight loss.


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    • mileoncash profile image

      mileoncash 7 years ago

      Very nice hub. I guess the minimal drinking of my favorite ale is out the door now. I thought cutting back was sufficient - Not. Thank you for the info.

    • wademcmaster profile image

      wademcmaster 7 years ago from Australia

      Thank you for comment and the rate GmaGoldie! I'm glad it could be of use. Doing these few things has made a major difference in my training progress.

    • GmaGoldie profile image

      Kelly Kline Burnett 7 years ago from Madison, Wisconsin

      Great Hub! Very complete, very concise and motivational! Never knew about zinc - thank you! Rated it up!