Welcome back to the Body-Solid Built for Life & Times blog. We have a few great articles, insights, tips and motivation for you this time including some information on the importance of sleep to building muscle, a post-workout pizza recipe and a great alternative to a popular CrossFit exercise.
If you’re working out but not sleeping enough, you’re doing yourself and your body a disservice. The better you sleep, the better you live and the more muscle you build, it’s apart of the science.
For males between ages of 17-35, it is recommended you get 7-9 hours. While that amount of time may seem like an impossibility, it’s simply something you have to start doing.
When you sleep your body produces most of your growth hormones. GH increases your calcium retention which helps to maintain bone mass, promotes fat loss, reduces fat storage and supports your immune system. If you don’t sleep your body does not produce an adequate amount of GH and all the workouts in the world won’t help.
When you’re sleeping your body enters a higher anabolic state. This means your body uses the time when you’re sleeping to repair all of the tissue in your body, including muscle tissue.
Additionally, when you’re sleeping your body creates spikes in testosterone and melatonin. Without enough sleep your body cannot properly restore the damage done to your muscles during training.
If you want to fall asleep sooner try reducing ambient light/noise and develop a nighttime ritual. Your body loves repetition so at the same time every day do something that begins the sleep pattern: have a cup of tea, start reading a book, turn your TV off and perhaps most importantly stop checking your phone. Your body needs to calm down before you attempt to go to sleep.
Sleep is at the foundation of living a healthy life and especially if you’re looking to build or maintain muscle mass, there’s no way around it — you need sleep!
Barbell thrusters are a CrossFit exercise designed to work the upper and lower body in a compound movement for a complete body workout.
If you don’t own or have space for a barbell, you can always substitute a dumbbell like the Body-Solid Pro Style Dumbbells.
The exercise remains the same regardless of the tool:
No longer does pizza have to be your cheat meal. With this great recipe courtesy of FitMenCook, you can have your cake and eat it too! Or, well, your pizza. This super customizable recipe is great for anyone looking to maintain their strict eating habits but still enjoy a great pizza.
Approx.: 542 calories, 56g protein, 55g carbs, 16g fat
Tricking your body into working out with at a heavier weight than it is accustomed to will lead to better conditioning and increased strength, speed and explosiveness.
Add resistance to your workout with a Body-Sold 20lb or 40 lb. Weighted Vest.
These vests are adjustable allowing you to increase or decrease the amount of resistance between 1-20lbs or 1-40lbs using 1 lb. weight rods.
Features fully adjustable velcro straps which allows customizing the fit to your body and torso and proper placement of the weights, resulting in optimal center of gravity without restricting any type of range of motion.
Find out more about the BSTWV Body-Solid Weighted Vests at http://www.bodysolid.com/Home/BSTWV/Body-Solid_Weighted_Vests/Features
Harder. Better. Faster. Stronger.