Along with diet and exercise, SLEEP is an important factor in weight loss. Sleep is the primary time to recover from training and rebuild muscle tissues.
LACK OF SLEEP LEADS TO-
•Increased Daytime Cortisol Levels: cortisol is a hormone that is released that works to break down body tissues. In times of stress cortisol levels are very high since the body is getting ready for the fight or flight response mechanism. Taking in fewer calories than the body would ideally like to function puts you at risk for such problems. •Impaired Glucose Control: ongoing sleep deprivation is responsible for a number of changes in the hormonal release & metabolism of humans, especially increased hunger & appetite. •A circadian rhythm is a roughly 24-hour cycle in the biochemical, physiological, or behavioural processes of living entities.
The body naturally wants to maintain its normal circadian rhythm with proper light and dark periods for wakefulness & sleep & when these are altered, negative events take place with regards to body fatness & overall health.
Researchers found that optimal body weight was strongly associated with test subjects who maintained seven hours of sleep each night, making that the guideline that you should try and shoot for.
You’re only as old as you make yourself feel
Tomorrow’s Monday so make a plan and get going! Wake those bones up early, do some lifting and go for a run!
Your age doesn’t define you
To all the people fighting cancer, keep fighting!
This week alone 2 people I know have lost their lives to cancer.
My mum has breast cancer and is fighting at the moment. I won my fight with cancer but I’m going to be monitored for the rest of my life.
Life is too short. Say the things you WANT to say. Be who you want to BE. Live life to the fullest and don’t ever go to bed saying ‘I wish I had done this.’ Instead it should be ‘I can’t believe I did that!’ Feel free to leave a prayer, a comment or even just a word for those still battling.
Just because something is ‘Gluten Free’ doesn’t make it healthy OR good for you!
You need to take into consideration what else is in the food:
-How many servings are there?
-How many grams of fat, protein and carbs are there in a serving?
-How many calories is it?
-Are there any additives or preservatives? (Will be in the ingredients list as numbers in brackets)
-How much sugar is there per serving?
WATCH OUT FOR BUZZ WORDS!
I found this and I had to share. A lot of the time the people you think look ‘perfect’ is just about positioning.
Don’t compare yourself to anyone because chances are they’re doing some really weirdo pose haha
Headphones in-tune everything else out
I once read ‘How you train determines the SHAPE of your body. What/how much you eat determines the SIZE of your body’
Although there are a lot of factors to take into account when losing weight and building muscle, I believe there is some truth in that quote.
I use a website called IIFYM.com to calculate my caloric needs according to my goals.
It’s important to re-assess your caloric needs every 4-6 weeks as your body changes therefore your goals should change.
Don’t sell yourself short
Being healthy isn’t just about eating right and working out. It’s about having a healthy mind and relationship with yourself.
We ALL have parts of ourselves that we don’t like, and it’s easy as hell to point them out!
Try writing down a list of things you DO like about yourself. It’s okay to say ‘I love my ass’ or ‘I love that I never give up’. There’s no shame in finding things you LOVE about yourself. You’re not narcissistic!
So I challenge you to write down at least 3 things you love about yourself and stick them on your mirror
LIFTING WEIGHTS: -Builds muscle -The more muscle you have, the more muscular contractions you make during the day -The more muscular contractions you make during the day, the MORE CALORIES YOU BURN
Therefore you should lift weights!
Don’t be afraid of putting on muscle (especially chicks- you won’t look like Arnold Scwharzaneggar) < that’s totally not how you spell it!
It’s Monday! (For us Aussies)
Are you going to go the extra mile today? - 5 mins of extra cardio
- 1kg more on your bench press
- give a random compliment to a complete stranger on your way to work/gym
Try going the extra mile today and see where it takes you