A Good Night's Rest Is Important

A Good Night’s Rest Is Important

If you’re like many people in Richmond Hill, GA, there’s not enough hours in the day to get everything done. You stay up late to finish a report for the next day, pack the kid’s lunch or simply try to unwind and then get up early in the morning and start all over again. The problem with that type of schedule is the inability to get a good nights rest with any consistency. If there’s a continuous lack of sleep, it can create some serious problems with health and even sabotage weight loss efforts.

When you’re sleeping, your brain is actually working hard.

You may be asleep, but your brain isn’t. It’s still performing a number of functions, which include removing toxins that build up while you’re awake. It is important to memory consolidation where it processes the events of the day and consolidates sensory input, feelings, memories and events to create links that help you process those events and remember them better.

Want to shed extra pounds? Sleep on it.

You may think that moving more and longer would help you lose weight…and you’d be right. It is unless you give up sleep to do it. One study showed that people who slept fewer than seven hours were more likely to be overweight. While the reason isn’t known for sure, scientists think it may have to do with the balancing of ghrelin and leptin hormones that regulate how hungry you get. When you’re tired, you’re also more prone to reach for a sugary treat that can start a cycle that makes you reach for more as your blood sugar roller coasters through peaks and valleys.

Sleep makes you healthier.

There’s a lot of research that shows lack of sleep can lead to heart disease. One reason may be that lack of sleep can lead to inflammation. That occurs because lack of sleep increases stress hormones. Inflammation is also linked to other serious conditions, such as diabetes and cancer. In fact, it may even be Even if you can’t get a full night’s sleep, studies show that napping throughout the day can help. It can boost cognitive functioning, put you in a better mood and improve your memory.

  • You need to sleep in a dark room and refrain from electronics before sleeping to protect your melatonin levels. That light exposure can reduce them. Not only does melatonin regulate your sleep cycle, it also suppresses tumor growth.
  • Keep stress at bay by getting adequate sleep. Sleep reduces the body’s stress and by doing that, lowers your risk of high blood pressure.
  • Sleep is the time your body repairs the damage of the day. When you sleep, your cells increase their production of protein that help repair damaged cells.

Should I Workout In The Morning

Should I Workout In The Morning

If you’re procrastinating starting a program of regular exercise because you’re not sure whether you should workout in the morning or another time of day, stop it! No matter what time of the day you workout, it will do you more good than sitting in your Lazy Boy debating the issue. While each time of day has its benefits, there is a drawback to working out right before bed. You’ll end up wired and find it difficult to sleep. Aside from that, there are benefits to every workout session, regardless of when you do it.

Should you workout before you go to the office, at lunch or after work?

As noted before, each time of day has benefits. If you choose to workout the first thing in the morning before you eat, you’ll get the benefit of working out on an empty stomach. That means your body will have to hit your stored fat for energy. You’ll be burning fat during aerobic workouts and train your body to burn fat more efficiently. However, it’s best for low intensity workouts. To avoid muscle breakdown when you’re trying to build, take a protein shake within a half hour of working out.

For the best aerobic performance and improved endurance, train when you have adequate stores of glycogen.

The early evening, afternoon or late morning is best for a workout when you’re training for a marathon or anytime you want more endurance. Your glycogen stores in your liver and your muscles are at maximum at these times. That occurs hours after you’ve consumed a full meal that has carbs. If you eat a hearty breakfast, then in the late morning or lunch is best. If you’re a breakfast skipper, it’s later in the day. It helps you avoid that “hit-the-wall” feeling that can occur when you run out of fuel.

Want to lift more and build power and strength, check your body temperature.

If you’re pumping iron, you don’t want to jump out of bed and hit the gym. It could be dangerous. When you sleep, your body temperature drops. The discs in your back also fill with fluid. After you’re awake a while, your body temperature rises and the fluid in your spine goes back to normal. Now it’s time to get in that power lifting. Waiting for your body to wake up and normalize is especially important if you have back problems.

  • No matter what your need, if the best time to workout for your needs doesn’t work with your schedule, choose convenience first or you’ll find yourself missing workouts.
  • Consistency pays off. Find a workout time that works for you and make it a permanent one in your schedule.
  • Everyone’s body is different. If you find you can sleep better after a night workout, by all means, do it. Just make sure you have a store of glycogen available for recovery.
  • If your morning workout is going to be strenuous, grab a banana or something light that can help supplement your depleted glycogen reserves. There’s ways to make any time of day work well.

Are Protein Supplements Good For You

Are Protein Supplements Good For You

Among the personal trainers in Richmond Hill, GA, there’s a lot of talk about whether to recommend supplements to clients. In the world of supplements, one of the healthiest is whey protein supplements, but even it has some drawbacks, regardless of its health benefits. There are many situations where supplements are important and even life saving. For instance, sick and elderly people often don’t get enough protein in their diet. Supplementing that protein can help keep them from wasting away.

There are other reasons people may need a protein supplement.

People who are on a vegan diet often don’t get enough protein, just because the sources aren’t top quality protein or limited on that type of diet. There are good vegan protein sources that can fill the gap. Some athletes may need extra protein if they’re training hard and need to supplement to maintain or build muscle mass. Adding extra protein can also help stabilize blood sugar and help people under stress avoid hypoglycemia and to repair tissue that breaks down under stress. Extra protein may also promote weight loss.

You can get too much of a good thing.

Some protein supplements are filled with polyunsaturated fatty acids that can damage your body in excess. Soy protein, for instance, increases the level of estrogen in the body. Even healthy protein, like whey has some drawbacks. While whey protein is a complete protein source, since it has all the amino acids, it can cause some digestive issues. Like any type of supplement, food or additive, some people can develop allergies to it. It can cause constipation, while may put an extra burden on the kidneys. That should be of concern for those with existing kidney problems. There’s also some concern over liver damage and osteoporosis with whey protein.

The best way to get healthy protein is with a balanced diet.

Unless you fit in the categories listed in the first paragraph, eating whole foods is always superior to taking a supplement. A good meal also fills you up and is far tastier. However, depending on the type of supplement you take, you’re generally safe supplementing with protein powder. Pay close attention to the type of protein supplement you take. If you’re lactose intolerant, avoid whey protein, since it’s made from dairy.

  • Don’t over supplement. Too much protein is hard on the kidneys when consumed regularly.
  • People who are just starting a workout program may benefit from a protein supplement, too. Since muscle tissue is being built, you may need more than normal than you would after training a while.
  • The three most often used types of protein powders are whey, casein and soy. The easiest to use is whey because it’s water-soluble and a complete protein.
  • Soy protein supplement is good for vegans, but harder to dissolve in water and an incomplete protein.

How To Break A Plateau

How To Break A Plateau

As you shed more pounds, there often comes a time when those next few pounds seem impossible to lose. Everyone has gone through it, that’s why it’s so important to learn how to break a plateau. The first step is always learning what caused that plateau. The more weight you carry, the more calories you burn. It’s like carrying a dumbbell all day long. As you lose weight, often you’ll love both fat and muscle. In doing that, not only are you reducing the number of calories you burn by simply shedding the extra pounds, you’re also losing muscle weight.

If you haven’t already started an exercise program, do it.

If you have started a workout routine, vary it. Adding exercise helps burn more calories, so you don’t have to adjust your caloric intake, you’ll be adjusting your caloric output to offset the effort your body expended in carrying those extra pounds. Too often I hear people bemoan the fact that they’re working out but still not shedding weight. That’s often because they never changed their workout.

The body works toward becoming efficient.

Anyone can tell you that efficiency is good. However, that’s not the case when it comes to working out. The more efficient your body becomes at doing a particular workout, the fewer calories it burns. That’s why changing your workout is important. Another important part of working out to lose weight is including strength training in your workout. While cardio does burn calories, it doesn’t discriminate between burning calories from breaking down fat tissue or muscle tissue. The more muscle tissue you have, the higher your metabolism is. That’s because muscle tissue requires more calories for maintenance, so the more weight you’ll lose.

Are you eating more fiber and reducing carbs?

The more fiber you eat, the more you’ll burn. Studies show that for every gram of fiber consumed, it cancels out seven calories. Boosting your fiber intake up just ten more grams could burn an additional 70 calories. Fiber also fills you up and keeps you regular so you don’t have a belly bloat that can occur with constipation. The more carbs you eat, the more potential you have to boost your blood sugar level that can leave you ravenous. There is a difference between good carbs, such as fresh fruits and vegetables and those nasty ones, like pasta and sugary treat. Make sure all the carbs in your diet are those that come from whole foods, not processed foods and contain healthy fiber, which means fresh veggies and fruit.

  • Drink more water. Not only will water fill you up, it helps flush toxins and can reduce water weight by acting like a diuretic.
  • Cut back on salt. Salt will boost the water retention that can make you think your diet isn’t working.
  • Carry healthy snacks with you for those ravenous times. Carry a baggy of almonds or other nuts with you. Almonds are a good source of protein. They contain the amino acid L-arginine that helps you shed pounds.
  • Get more active. Take more walks. Take the stairs rather than the elevator. Every little calorie burned counts.

Drink More Water

Drink More Water

You’ll not only be doing your weight loss efforts a favor, but also your body, when you drink more water. The body is about 60% water, so ensuring you’re well hydrated helps all the organs. Staying hydrated not only keeps your body running right, it also helps your organs. Water helps keep you thinking clearer according to many studies. Even mild dehydration can reduce your ability to remember and put you in a poor mood. It affects your concentration and can lead to fatigue, anxiety, memory loss and headaches.

If you want a real energy boost, hit the H2O, not the coffee.

That cup of Joe may give you a quick boost, just like a candy bar does, but that quick boost soon turns around to another low. To maintain your energy, you need to get a cold perk-me-up in the form of water. Often, rather than tired, you’re actually dehydrated or on the border. That leaves you feeling ready for a short nap. You’ll perform your workout with more vigor and burn more calories when you stay hydrated. There’s no need for a sports drink unless you’re going at 100% for a while. They only add extra calories and don’t do the great job water does for dehydration.

Shed those extra pounds by drinking more water.

Water can boost your metabolism as much as 30 percent for about an hour and a half. Just drinking two liters of water a day increases the average person’s metabolism enough to burn an additional 96 calories every day. That may not sound like much, but it could mean losing almost one extra pound per month. When you consider you don’t have to do anything extra, workout any longer or drop any more calories from your menu, that’s pretty impressive.

When you drink the water plays an important role in weight loss.

Drinking a half liter of water about a half hour before your meals can help you even more than just casually drinking it throughout the day. Water is filling and a recent study proved it. Half the group was told to drink a half liter of water before meals. The other group of dieters were to eat as normal. The group that drank water lost an average of 44% more weight than the control group. It’s simple, yet extremely effective. It fills you up, not out.

  • Opt for cold water. Your body needs to warm the water to body temperature. That burns additional calories.
  • Avoid a hangover and drink more water. Part of the fatigue and headache of the hangover comes from dehydration. Either drink a full glass of water between alcoholic beverages or drink several glasses when you get up in the morning to help clear your head and lose that headache.
  • Cut the bloat of constipation with water. Regular exercise and water can keep you going and make you a regular guy or gal. If bloating and constipation are a problem, include more water in your life.
  • Maximize your performance with water. Just losing as little as two percent of the body’s water content through sweat can affect your performance. Your muscles are 80% water, so treat them right and drink water before, during and after exercising.

Another Sample Post

Another Sample Post

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