A post for the MEN.


Testosterone which is what makes you a man, at the levels that men should have in their blood, stimulates all the things that make us men (Robust Sex Drive, Muscle mass, Stable mood, Strong immune system) . The absence of testosterone causes us to suffer in all the things i just listed as well as become more feminine. This is a simple factor of the decreasing levels of testosterone due to Lifestyle, diet, or exercise (yes certain types of exercise can make you less manly).

Lets start with Lifestyle.
As we have talked about in the past, your lifestyle can produce stress in your life which in turn stimulates the response of Cortisol which happens to be a testosterone blocker. It is also easy to see in the accumulation of fat around your belly button. Its common for this to decrease after a week on vacation where stress has decreased significantly. Ever notice that?
By living a life low in stress you can allow your bodies production of testosterone to normalize. This happens since cortisol is lowered and no longer blocks test production.

Diet: The Standard American diet is full of things that either blunt the production of testosterone or increase the presence of estrogen (not good for both men and women).
Anything that raises your blood sugar on a regular basis (carbs/sugar) above a normal level (less than 100mg) is indirectly stopping the production of testosterone. Let me explain. Test is a building hormone. it stimulates the growth of muscle, and bone but can be deactivated in the presence of excessive insulin due to elevated blood sugars. Insulin is a storage hormone and the more it is present in the blood the more your body goes into storage and away from building. Bottom line is the more sugar in your blood the less energy is devoted to building muscle and bones and the more energy is devoted to energy storage (Making you fatter).

Exercise: Now we get into ways of increasing or decreasing your test levels. Things like steady state, low intensity “cardio” type exercise lowers your bodies production of test and can increase your cortisol levels therefore decreasing testosterone production.
Conversely, lifting heavy weights, sprinting and high intensity exercise can stimulate growth and elevated levels of test and Growth Hormone. This is a good think because all the benefits of normal test levels that we discussed above start to be present.

Unfortunately we cannot just toss strength training on peoples plate and expect them to start being more manly. We have to be conscious of all the other factors we discussed and take a more holistic approach to normalizing test levels. If your diet is a mess but you lift heavy then you don’t get all the benefits of this type of training. If diet and training are good but you are a huge stress ball then that will negate all the good things you are experiencing from your training.

At BlackBox Fort Worth we are all about the whole package. If you need help with Diet, Lifestyle and most importantly Exercise (weightlifting) then all you have to do is walk in the door and ask!

Tuesday S&C Workout:
Burpee Broad Jumps x2,
Pwr CL x2;

EMOMx12:
odd: 3 Pwr CL,
even: sled sprint x1

Massage! Why you should get one today!

Massage is a good thing, especially for those of you that train hard. Recovery is not something people place a lot of emphasis on but, in reality recovery is equal to if not more important to your training. A great way to help stimulate your bodies recovery is Massage. Here are some reasons why you should get a massage from our resident Massage Therapist Samara Barbeau (817-875-1604):

  • Decrease recovery time by forcing blood flow through the muscles
  • Increase lymphatic flow which helps the body clear toxins and increase immune system function.
  • Reduce stress, we all know what stress does to your body…
  • Increases your awareness of potential hot spots on the body
  • Helps to improve mobility and flexibility in both muscles and joints
  • Also makes for great gifts!

YouPhoria.PriceSheet

 

Monday S&C Workout:
Snatch x3,
Suitcase Carry x4;

4 sets:
10 Renegade Rows w/push up,
250m Row,
Rest 90 sec

 

Weightlifting:
Day1:
-SN Drop + OHS x1+1
-SN from Platform x2
-FS x 2

Day 2:
-Jerk + PP x 1
-Pwr Clean + Jerk x2+1
-Cl DL x 3

Day 3:
-Pwr Sn + OHS x1+2
-Hang SN + SN x1+1
-BS x 1

Day 4:
-Cl & Jerk x1
-PP x 5
-Cl Grip Good Morning x6