Why Growth Hormone Benefits YOU

Living Well...together, while apart

We’ve been enthusiastically explaining and supporting all the strength, posture, and mobility benefits of training with body weight, isometrics, and Therabands. Training in bare feet and grabbing a 3-minute exercise snack in the middle of the day.

All these things are great. And we hope you will continue to embrace these powerful habits.

And – with the gyms reopening – it’s time to embrace heavy weights and high intensity exercise again!

There are so many benefits to lifting heavy. To leaning into a crazy, tough workout. And nowhere supports these kinds of works better than our Clubs.

The benefits as I said are numerous. Today we are going to touch specifically on one. An oft misunderstood and complex one. So, we’ll take a few minutes to try and give you an executive summary of how and why this particular benefit is important. 

Heavy lifting and intense exercise intervals are extremely effective at increasing Human Growth Hormone. Both immediately and over the long term.

Why do you care?

First, what is it?

Human Growth Hormone (HGH) is a small protein made by the pituitary gland and secreted into the bloodstream. In adults it increases protein production, promotes fat utilization, increases metabolism, improves strength, agility, and endurance, and boosts brain function including memory, mental alertness, motivation, and working capacity.

It’s considered an anabolic hormone as it stimulates growth. Growth doesn’t necessarily mean larger.   Indeed, as with HGH – often the anabolic effect is reflected in the creation of new tissue. Cellular regeneration. The building of new tissue and pathways that facilitate more efficient functioning. Higher energy and better vitality.

It’s typically produced in higher volumes when we are sleeping (one of the reasons why adequate sleep is so important!). Is stimulated by all kinds of physical activity – but most significantly when we push out of our comfort zone.

Strength training of all types has been shown to be highly effective in increasing HGH in the short term. With heavy lifting associated with some of the most significant increases. And laying down more lean tissue (typically best facilitated by engaging in heavy lifting periodically) will keep HGH levels chronically high.

Remember, heavy and hard are both relative terms. It could be 10 pounds or 110 pounds. 15 seconds generating 100 watts or 30 seconds generating 1000. It’s about the effort. YOUR effort. Arnold Schwarzenegger, for example, was able to bench press 500lbs. So 110lbs – while impossible for many of us – would be light for him. Don’t get caught up in the weight per se. In fact, especially at first, ensure the weight is light enough to facilitate safe, efficient mechanics so you can lift well, and with a deliberate tempo 5 or 6 times. Maybe even as much as 8 or 10 times. And a number of sets please. It’s the effort. Especially on that final set and last few reps. Not lifting to failure, mind you – where the form starts to break. But lifting so you have to call upon your brain to motivate and push you to keep going. Part of the effort is in keeping that strong, efficient, safe posture and lifting form.

Remember too, the importance of rebuilding your strength foundation. If you were lifting 25 or 225lbs back in February 2020 – that was some time ago. Starting lighter will ensure you are lifting safely and properly. Plus – because heavy is relative! – the lighter weight WILL be heavy for you initially. So, you can get those benefits right away.

Other cool thing about HGH? It likes rest. So, sleep well my friends. Try to commit to a few extra minutes even hours every night. You will be more energized and efficient during the day – so really no time will be lost. And the heavy lifting or high intensity protocols? Not every day please! 1-2 times a week is plenty for many. Every other day for others. Maybe 4-5 days a week for a short duration leading up to a competition or as part of a carefully crafted periodized program. Please ensure you are taking at least 2 days during the week to recover. Active recovery is great: walking, hiking, mobility work. The down time is important for growth.

One more time: Growth doesn’t mean larger. It means stronger, sharper, focused, and vital.

Yes please.

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4590220/
https://pubmed.ncbi.nlm.nih.gov/11013068/
https://academic.oup.com/brain/article/135/1/216/326551
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356038/
https://www.researchgate.net/profile/Courtenay-Dunn-Lewis/publication/243969103_Obesity_Growth_Hormone_and_Exercise/links/0deec5359950f68f1a000000/Obesity-Growth-Hormone-and-Exercise.pdf

Today’s Inspiration

“All change is not growth, as all movement is not forward.” - Ellen Glasgow

Today’s Live Workouts

Happy Monday! Ready to get moving to start your week off right? We’ve got TWO classes on the schedule for today!

TOTAL BODY CONDITIONING WITH ROBERT S

Join Robert S today for a Total Body Conditioning workout! Challenge your cardio and strengthen your muscles from head to toe with this incredibly effective no-nonsense bodyweight training.

No equipment needed today.

Join Robert at 12:00pm (30 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 864 5295 2847
Password: 991724

YOGA FUSION WITH ROBERT Y

Join Robert Y today for our new Yoga Fusion workout! A combination of hatha, ashtanga, and kudalini yoga techniques. This class will engage your muscles, open your joints, calm your mind, and lift your spirits. (All levels)

No equipment needed today.

Join Robert at 5:15pm (45 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 899 4248 0739
Password: 624126

THIS WEEK'S SCHEDULE

Click here to view our weekly schedule.

If you have questions about our virtual live workouts, please reach out to Lauren.

Today’s Trainer Moves

And until we’re back at the Club: Don’t forget this awesome intense workout that Gavin took us through a few months ago. 

For questions about today’s Trainer Moves, you can connect directly with Gavin here.

Today’s Bite

Roasted Tomato Basil Soup

For a perfect taste and texture, we combine fresh tomatoes and canned crushed tomatoes in this roasted tomato basil soup recipe! The fresh basil and stock also help to perfectly balance the soup, with the cream adding depth and luxuriousness. Recipe from How to Feed a Loon.

Click here to download the recipe.

For more recipes like this, check out our Spice of Life Recipe Book.

Ingredients:

• 9 Roma tomatoes, sliced lengthwise
• 3 tbsp extra virgin olive oil
• 2 tbsp unsalted butter
• 1 yellow onion, diced
• 4 garlic cloves, minced
• 1 tbsp fresh thyme, minced
• 1 tsp Kosher salt
• 1/2 tsp ground black pepper
• 1 28 oz can San Marzano tomatoes, crushed
• 1 cup basil fresh, roughly chopped
• 1 tbsp sugar
• 2 cups chicken stock
• 2/3 cup heavy cream

Instructions:

• Preheat oven to 375F.
• Spread tomato halves on a baking sheet. Drizzle with olive oil, and then sprinkle with salt and black pepper.
• Roast tomatoes for 1 hour. Remove from oven and set aside.
• Heat 2 tbsp oil, or butter, in a large pot (or Dutch oven) over medium-high heat.
• Add onion, and sauté for about 5 minutes.
• Stir in the garlic, thyme, salt, and pepper. Sauté for another minute.
• Add crushed tomatoes, basil, and sugar to the pot. Lower the heat and simmer for about 10 minutes.
• Add the stock and the roasted tomatoes into the pot. Simmer for 30 minutes, stirring every now and then.
• Use an immersion blender to purée the soup, or very carefully transfer to a blender or food processor to purée. This would most likely need to be done in a couple batches. Return the soup to the pot.
• Stir in the cream.
• To make the mini croutons: Cut a few small pieces of bread in small cubes, add a little oil, diced garlic, and basil. Bake at 400F for about 7 minutes.
• Add the croutons to the top of the served soup. Serve at once!

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Do you have a “Something of the Day” you’d like us to share?! Email Meg.