5 Ways to Improve Sleep & Reduce Belly Fat

5 Ways to Improve Sleep & Reduce Belly Fat

 

You snooze, you lose…

That popular saying is meant to spur you on to get more done. After
all, they say “you can sleep when you’re dead.”

But if you want to shed bellyfat, cutting on sleep is the last
thing you want to do.

In fact, we can turn that saying around: “You snooze more, you lose
more fat.”

There’s mounting evidence that sleep is a crucial factor in
controlling your weight.

Just this year, scientists at the University of Washington studied
the effects of sleep habits on the BMI of identical twins. BMI–Body
Mass Index–is a measure of someone’s weight to their height. A
lower number means a more healthy and leaner ratio.

In twins who had differing sleep habits, those who reported getting
more sleep had a lower BMI. That means getting enough sleep allowed
the genetic expression of “lean” genes in the more well rested twin.

There’s also evidence that lack of sleep leads to increased hunger
and cravings throughout the day, which contributes to expanding
waistlines.

So here are 5 quick and easy tips to improve your sleep:

1) Sleep in complete darkness

Even a small amount of light has been shown to reduce a key sleep
hormone called melatonin. Banish the bright lights of your alarm
clock and get yourself some blinds or blackout curtains for your
windows.

2) Avoid “blue” light leading up to bedtime

Light from your computer screen, TV and most overhead lights is in
the blue spectrum. Your brain reads this as mid-day light and it
inhibits the hormonal “wind down” before bed. So turn off the
electronics at least an hour before bedtime and keep the lights
dim. Ideally, buy a couple light bulbs that block blue light and
only use those near bedtime.

3) Stay cool

Your bedroom temperature should stay around 20 degrees Celsius or
70 degrees Fahrenheit. This mimics your body’s natural night time
temperature and improves your sleep quality.

4) Maintain a bedtime ritual

Come up with a ritual that leads up to lights out. And stick to it
every night. For me, I read for 20-30 minutes with a yellow
spectrum light before lights out. It helps me unwind and is a
signal to my body that sleep is nigh.

5) If you need a little help…

There are two perfectly safe supplements that are worth
experimenting with if you need a bit of extra help with your sleep.
The first, and the one to start with, is magnesium, a mineral that
plays an important role in mopping up and clearing cortisol–your
“stress” hormone. If you are magnesium deficient, your body can’t
clear the cortisol and stays in a “jacked up” state.

The other supplement to try is phosphatidyl serine. PS helps lower
cortisol levels and also calms the nervous system.

My top 5 tips for getting a solid night’s sleep. Give then a go….  I did and found that getting sleep before midnight as part of one of my Fat Loss Plans made a real difference to my fatloss, especially belly fat…

 

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5 Reasons to Get Strong

5 Reasons to Get Strong

1. Whatever your sport, be it running, cycling, swimming or a bit of everything, being strong will make you better at it.

Walk into your local gym and tell the instructor that you’re a runner. Chances are you’ll be given a program designed to improve your endurance. It will almost certainly involve light weights and lots of repetitions.

The problem is that any form of endurance activity involves literally thousands of repetitions. There’s no way you can replicate that in the gym. The best way to build endurance for running, cycling, or swimming is to go running, cycling and swimming. Then you use the gym to improve the aspects of fitness not covered by your activity training.

Think of it this way: When you’re on your bike, each pedal stroke uses a certain percentage of your maximum strength. As you get stronger, the percentage of strength used on each pedal stroke goes down.

In this way, strength contributes to your endurance by improving the efficiency of each pedal stroke. It means you’re able to do the same amount of work with less effort, or more work with the same amount of effort. Being strong makes you more economical.

You can also forget about the myth that strength training will make you “muscle bound” and inflexible. Simply lifting weights through a full range of motion can improve your flexibility as well as, or even better than, typical static stretching.

2. You will build a core of steel.

Contrary to a lot of the training advice out there, you don’t need to do anything on a Swiss ball, a wobble board or any of the various balance devices in your local gym to strengthen your “core” muscles.

And the core is a lot more than just the abs. It’s the collection of muscles that help to stabilize the spine. For our purposes, let’s define the core as the muscles of the trunk and hips — basically, anything that isn’t the head, arms or legs.

Someone who can perform a standing overhead press with their bodyweight and deadlift twice their bodyweight — which are reasonably impressive numbers  for a drug-free, genetically “average” trainee — will have developed a very high level of core strength simply by focusing on getting stronger in both exercises.

In fact, core muscle activation that is similar to or higher than that achieved by exercising on an unstable surface can quite easily be achieved with ground-based free-weight exercises like squats and deadlifts [1].

Outside of a rehabilitation setting, much of what passes for core training represents wasted time that could be much better spent getting stronger.

If you train with me you know that I very rarely ask you to do old fashioned ‘crunches’ or sit-ups.  The bio-mechanics training I completed this year reinforced my beliefs that to effect real improvements in core strength bracing exercises like Planks, Bridges and Pillars are the way to go.

3. Strength training will improve your appearance.

The vast majority of people who take up exercise are not doing so because of their health. They are doing it because they want to look and feel better. And that is exactly what strength training is going to do for you.

If you’re a woman, you are no doubt concerned that even the thought of pressing, pulling or squatting a heavy barbell will turn you into the female equivalent of the Incredible Hulk.

The main reason this isn’t going to happen to you is hormonal. Where size and strength are concerned, testosterone is undoubtedly the “King Kong” of all the anabolic hormones. And women don’t have as much of it as men.

But the relatively small amount of muscle you gain will make a big difference to the way you look. Muscle takes up a lot less space than fat. So instead of getting bigger, the exchange of fat for muscle will make you look smaller and shapelier.

“If tone is the goal,” writes Mark Rippetoe in Practical Programming,  “strength is the method.”

If you’re a guy, strength training will leave your clothes feeling tighter in all the right places, especially across the chest, shoulders and arms. As your back and shoulders get broader, you’ll create the illusion of a narrower waist. Not only will you feel strong, you will look it as well.

4. As well as looking better on the outside, you will become healthier on the inside.

Some people appear perfectly healthy from the outside. But on the inside they display early signs of insulin resistance along with a cluster of characteristics that can increase their risk of type II diabetes and heart disease [2].  See my other articles on

Syndrome X  and Metabolic Sydrome.

As the name suggests, metabolically obese, normal-weight individuals have a normal weight based on traditional criteria. However, their blood sugar and insulin levels are far higher than would be expected based on their weight alone. They look fit on the outside but are fat on the inside.  I call them TOFI – Thin Outside – Fat Inside.

And you won’t be surprised to hear that one of the best ways to beat metabolic obesity is with a combination of strength and endurance training [3].

Both forms of exercise improve insulin sensitivity. But each one works in a slightly different way. When you train with weights, you gain muscle. And it’s this extra muscle that helps to clear any excess sugar from your blood.

Endurance training, on the other hand, enhances glucose uptake independently of changes in muscle mass, increasing both the number and function of glucose transporters. These help to transport sugar from the blood into the muscle.

5. You will be able to quantify and measure your progress.

I encourage you to weigh and measure every training cycle. Photos are the best way to see where you are with your training.

Training for strength is satisfying, mainly because your progress is a lot easier to quantify. You are able to see the progress you’re making in the form of more ‘weight on the bar’.

This will give you a totally new sense of focus and direction. Going to the gym will be something you get excited about. Each workout will become a challenge to be conquered rather than another chore to add to your ever growing to-do list.

The terms “strength training” and “resistance training” are often used interchangeably. But they’re not the same thing. Strength training isn’t strength training unless it’s making you strong.

 

References
1. Behm DG, Drinkwater EJ, Willardson JM, Cowley PM. (2010). The use of instability to train the core musculature. Applied Physiology, Nutrition, and Metabolism, 35, 91-108
2. Dvorak, R.V., DeNino, W.F., Ades, P.A., & Poehlman, E.T. (1999). Phenotypic charcteristics associated with insulin resistance in metabolically obese but normal-weight young women. Diabetes, 48, 2210-2214
3. Poehlman, E.T., Dvorak, R.V., DeNino, W.F., Brochu, M., & Ades, P.A. (2000). Effects of resistance training and endurance training on insulin sensitivity in nonobese, young women: a controlled randomized trial. Journal of Clinical Endocrinology and Metabolism, 85, 2463-2468
4. Morton SK, Whitehead JR, Brinkert RH, Caine DJ. (2011). Resistance training vs. static stretching: effects on flexibility and strength. Journal of Strength and Conditioning Research, 25, 3391-3398

 

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