Murphy - Testosterone transformation: lose belly fat, build muscle, & boost sexual vitality

To Beth:
For always being patientand being perfect in every way.

When I was hired as a staff editor by Mens Health magazine in 1993, I wasnt looking to forge a career as a writerI was simply there to bide enough time to decide what my next step in life might be.

I never fully understood how lucky I was back then to be there during the magazines formative years. Over time, I came to realize that I had worked side-by-side with individuals who to this day continue to be some of the most innovative and dedicated editors and visionaries in publishing.

Testosterone Transformation is the fourth book Ive written for Mens HealthThe Body You Want in the Time You Have, Mens Healths Gym Bible, and Mens Health Ultimate Dumbbell Guide being the other threebut its the first that has allowed me to reconnect with three members of that original team: Mens Health Editor-in-Chief David Zinczenko; Stephen Perrine, acting publisher of Rodale Books; and my editor on this book, Jeff Csatari, the most ethical and impassioned editor Ive ever known throughout my 17-year career.

To Dave, Steve, and Jeff: Im very proud (and not surprised) to see how far each of you has come in life, and even prouder to have had the chance to work with you many years ago, and once again on this book. Thank you for pushing me and guiding me when I was too young and green at the time to truly appreciate it.

My sincerest thanks go out to Josh Bryant (the most discerning, yet humble exercise expert I have ever teamed up with) and Tara Gidus (whose infinite knowledge of nutrition always makes me realize how much I wish I knew).

Special thanks to the other key experts who contributed to this book: Mixed Martial Arts strength and conditioning coach superstar Kelly Tekin; multiple-award-winning trainer C.J. Murphy; top endocrinologist Robert J. Saltman, MD; Darryn S. Willoughby, PhD; Cedric Bryant; and Emily Groff (for giving everything her never-miss once-over.)

My heartfelt gratitude goes out to the talented designer of this book, Mike Smith; Design Director George Karabotsos; photographer Thomas MacDonald and his team of Troy Schnyder and Ayla Christman; and the entire Rodale book editorial team, including Debbie McHugh, Chris Krogermeier, Sara Cox, Erin Williams, and Sean Sabo.

And, finally, I wish to thank my dad, Skip. This former Marine taught me the value of fitness and the importance of staying in shape, so that one day I could do the same for you.

MYATT MURPHY

T estosterone. The very mention of the word causes a mans ears to perk up. From our muscles to our manhood, its the inborn elixir that makes us men.

Testosterone is the very symbol of strength, honor, dominance, self-reliance, sexuality, virility, muscularity, and every other character trait associated with masculinity that men always wish they had more ofeven if they already have plenty. Its what determines the hair on our chests, how much muscle pops through our shirts, how much heft we can hoist over our heads, and the strength of our erections. Its what gives a man an edge in competition, whether its winning the big game, wooing the ladies, or walloping his co-workers in the race for the corner office. Competition, physical skill, size, muscle, and strength are entwined in the concept of masculinity in virtually every culture on earth.

Its safe to assume that theres nothing about testosterone that men dont appreciate or love to hear. Except for one tiny little thing: As you read this, youre turning your personal testosterone spigot in the wrong direction.

Your body is at war with itself, and, unfortunately for you, odds are youre not on the winning side. Testosterone levels in American men have been declining steadily over the past 2 decades, declared a study in the prestigious Journal of Clinical Endocrinology & Metabolism a few years back. Typically, testosterone levels in men peak around their late twenties and gradually decline from 30 on. This study, however, showed that 20 years ago 50-year-olds had higher T concentrations than they do today, suggesting that something other than age may be contributing to declines. The researchers reported that the reasons for the decline were unclear but speculated that unmeasured health or environmental factors could be the cause.

Scientists do know that health and lifestyle can exert significant influence on the up-and-down fluctuations of testosterone in the body. Seemingly everything you dofrom what you eat and how many hours you sleep to the types of activities and exercises you choosehas either a promising or a punishing effect on testosterone production. Even seemingly immaterial things that you do or expose yourself to during the course of an average day, such as rooting for unlucky sports teams or reaching for the wrong kind of body soapcan choke off the volume of testosterone that your testicles create. The fact of the matter is this: If youre not happy with how fit and muscular you are or how youre performing in life, it may not be your testicles that are to blame but how you are holding them back from keeping you powerful, primed, and potent.

I f youre middle-aged, your bodys testosterone levels (T-levels) have already begun their slow descent from where they once hovered when you were 18 and too young to appreciate it. The average guy experiences a gradual decline in testosterone starting around age 30. At age 40, T levels drop by about 2 percent each year. Its a slow, steady, natural tailspin, but as those endocrinology researchers found, that doesnt mean time is the only factor contributing to the dip. Even if youre 24, virile, and officially in the prime of your T-making years, that doesnt mean youre not facing a drop in testosterone right now. Take this simple test: The next time you step out of the shower, before you reach for the towel, stand up straight and look down at your boys. If you can see your testicles, congratulations, Mr. T. But if a big belly is blocking your view, its likely that your testosterone levels arent what they could be. Belly fat, my friend, is a testosterone buster.

Being overweight is a serious concern for the average guy for a host of health-related reasons. High blood pressure, coronary heart disease, Type 2 diabetes, cancer, stroke, sleep apnea, respiratory issues, and osteoporosis are just a few of the fun things that being overweight can make you more susceptible to. But even if all those syndromes dont scare you into dropping a few pounds, heres the best reason to look at your belly as the enemy: Its secretly turning you into a girl.

We know what youre thinking: Having excess body fat rounds out a man, making him look more curvaceous than cut and, if hes really unlucky, giving him a pair of man breasts to match. But thats not what we mean when we refer to fats power to make you girly. Stored body fat, you see, contains aromatase, a nasty little enzyme thats responsible for converting testosterone into estrogen, the main sex hormone in women. Whats worse, having extra estrogen floating around your system automatically triggers your body to slow down its production of testosterone. That means the more fat you stockpile, the less testosterone your gonads will give up. Its a vicious cycle: Belly fat means more estrogen and less testosterone, which in turn means additional belly fat.