As you may know that when you do strength training, you're in fact damaging your muscle fibers. It's through post-workout repairing process that you build your muscle.
You also should take proper nutrition and adequate rest for your body and mind to recover from heavy workout. Lack of recovery could sabotage your gains.
It's important to get enough sleep at night, at least 6 good hours or longer. In today's hectic world, we're often juggling with so many things. Lack of sleep or poor quality of sleep cut into our work, family and personal life.
Here are 3 ways to help you fall to sleep faster:
#1 Warm up your feet.
It's so true in cold winter nights. Keeping your feet warm at night helps you regulate body temperature. So put on socks or use heat pads to keep your feet warm.
#2 Eat a light, starchy dessert.
Starchy carb is probably off your limits after 8 p.m. if you're trying to lose weight. But having an empty stomach over 12 hours isn't good to your body either. That's why many people wake up at 3 a.m. feeling hungry and "savage" the fridge. So have a light starchy dessert such as dry cereal or lowfat cookies. It helps trigger sleep by boosting levels of brain chemicals serotonin and tryptophan, according to a research in the American Journal of Clinical Nutrition.
#3 Read a bedtime story.
It's particularly good for stressed or anxious people to read an engaging book or magazine article. It helps you ease into sleep.
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Showing posts with label recovery. Show all posts
Showing posts with label recovery. Show all posts
Thursday, March 05, 2009
Sunday, July 13, 2008
Can You Really Sleep Off Your Fat?
This is a hot topic in recent months.
More research studies showed that lack of sleep or sleep deprivation make you crave for sweet of fatty foods and eat more calories.
Although it's a long debate as to how much sleep is enough, it likely depends on each individual's need. Some feel fine with 5 to 6 hours of sleep while some others need 9 to 10 hours to feel awake.
A new research study conducted at Laval University in Quebec, Canada showed that only 5 to 6 hours of sleep makes it hard to lose fat. On the other hand, too much sleep doesn't help either.
According to the study, 5 to 6-hour short sleepers are 27% more likely to become obese, gain 124% more body fat and 35% more likely to gain 11 pounds.
9 to 10-hour long sleepers are 21% more likely to become obese, gain 94% more body fat and 25% more likely to gain 11 pounds.
So how much sleep is just right?
7 to 8 hours of sleep seems to be just right.
When you engage in strength training or competitive sports, properly and timely recovery is very important so that you come back to train harder or compete in the games. A good night sleep is definitely your best strategy.
You may not be able to sleep 7 to 8 hours every night. Your sleep most likely fluctuates from day to day (or from night to night). If you don't catch with your sleep, it will catch up with you.
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
More research studies showed that lack of sleep or sleep deprivation make you crave for sweet of fatty foods and eat more calories.
Although it's a long debate as to how much sleep is enough, it likely depends on each individual's need. Some feel fine with 5 to 6 hours of sleep while some others need 9 to 10 hours to feel awake.
A new research study conducted at Laval University in Quebec, Canada showed that only 5 to 6 hours of sleep makes it hard to lose fat. On the other hand, too much sleep doesn't help either.
According to the study, 5 to 6-hour short sleepers are 27% more likely to become obese, gain 124% more body fat and 35% more likely to gain 11 pounds.
9 to 10-hour long sleepers are 21% more likely to become obese, gain 94% more body fat and 25% more likely to gain 11 pounds.
So how much sleep is just right?
7 to 8 hours of sleep seems to be just right.
When you engage in strength training or competitive sports, properly and timely recovery is very important so that you come back to train harder or compete in the games. A good night sleep is definitely your best strategy.
You may not be able to sleep 7 to 8 hours every night. Your sleep most likely fluctuates from day to day (or from night to night). If you don't catch with your sleep, it will catch up with you.
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Thursday, January 11, 2007
Avoid Overtraining to Improve Performance and Prevent Injuries
Train, Train More, Train Longer, Train Harder
Many people have made their New Year's Resolutions to improve their health and fitness. They run out of the gate like hungry tigers with great enthusiasm hoping that this year will be different. They'll do the same things - going to the gym five days a week, lifting weights three times a week and doing cardio five times a week - and yet they expect different or even better results!?
Some people don't even take the time to rest and recover and tend to go overboard. Well, if working out five times a week is good, seven times must be even better. Right!? People want to see the results fast. They spend two hours a day, five days a week in the gym for a good hopeful couple of weeks. You can tell by the gym traffic. These are all great. Or really?? Remember, it's how strong you finish the year that counts, not what you start the year with. Don't end the year like a lamb.
Truth in Life
Then the reality starts to set in. We're living in a super busy society. We all have other commitments in our life - career, family, or kids, etc. Very soon these super busy over-committed people cannot go to the gym as regularly due to late long hours of working, business traveling, time conflicts with kids' games and other social obligations, or getting sick. They start to lose their work-life balance.
They cannot come to the gym to work out on a regular and consistent basis. But when they do get a chance to work out, many skip warm-up to save time. They attempt to lift the heaviest weight they can remember from last time and do as many as possible till they're wiped out. It ends up that they get hurt because their bodies weren't used to sudden heavy weights. Injuries prevent these people from coming back to the gym, if ever, to train regularly at desired intensity. You know what happen next. They'll gain all the weight (or fat) that they have tried hard to lose and plus some more.
Consistency Is The Key
One of the challenges to achieveing your fitness goals is consistency. You need regular exercise to stay on track your fitness resolution without overdoing it and becoming sick or injured.
Many people have made their New Year's Resolutions to improve their health and fitness. They run out of the gate like hungry tigers with great enthusiasm hoping that this year will be different. They'll do the same things - going to the gym five days a week, lifting weights three times a week and doing cardio five times a week - and yet they expect different or even better results!?
Some people don't even take the time to rest and recover and tend to go overboard. Well, if working out five times a week is good, seven times must be even better. Right!? People want to see the results fast. They spend two hours a day, five days a week in the gym for a good hopeful couple of weeks. You can tell by the gym traffic. These are all great. Or really?? Remember, it's how strong you finish the year that counts, not what you start the year with. Don't end the year like a lamb.
Truth in Life
Then the reality starts to set in. We're living in a super busy society. We all have other commitments in our life - career, family, or kids, etc. Very soon these super busy over-committed people cannot go to the gym as regularly due to late long hours of working, business traveling, time conflicts with kids' games and other social obligations, or getting sick. They start to lose their work-life balance.
They cannot come to the gym to work out on a regular and consistent basis. But when they do get a chance to work out, many skip warm-up to save time. They attempt to lift the heaviest weight they can remember from last time and do as many as possible till they're wiped out. It ends up that they get hurt because their bodies weren't used to sudden heavy weights. Injuries prevent these people from coming back to the gym, if ever, to train regularly at desired intensity. You know what happen next. They'll gain all the weight (or fat) that they have tried hard to lose and plus some more.
Consistency Is The Key
One of the challenges to achieveing your fitness goals is consistency. You need regular exercise to stay on track your fitness resolution without overdoing it and becoming sick or injured.
There is a fineline between
overloading and overtraining!
overloading and overtraining!
Appropriate and progressive overloading your body is one of the fitness training principles to use so that your body learns to adapt to the loads and grow stronger.
On the other hand, overtraining will have adverse effect on your body and performance. Your body may actually start to break down than build up. To juggle the right amount of training with adequate sleep, rest and nutrition is not an easy task, even to many professional athletes.
What Is Overtraining?
Simply put, overtraininig is the result of subjecting your body more work or stress (load) than it can handle. It happens when a person experiences neuro-muscular stresses from exercise faster than their body and mind can recover and repair. This doesn't typically happen overnight or from just one or two over-workouts. In most cases, it is an accumulated effect of consistent over-stressing without adequate recovery.
You've heard the old saying before: "You lift weights in the gym but grow outside the gym." It is the properly loaded exercise that breaks down your body. However, it's through rest, recovery and proper nutrition to repair your body that makes you stronger and healthier. Improvements occur during your recovery, not during your gym time.
Signs of Overtraining
Stresses can come from physical, mental or emotional sources. They all have effect on your health and well-being. How do you know that you're overtrained? How can you read the signs and symptoms of overtraining? Check the following by youself.
- Elevated resting heart rate or pulse
- Increase in minor injuries, colds or flu's
- Chronic muscle soreness or joint pain/tenderness
- Exhaustion, lethargy, fatigue
- Appetite loss
- Reduced ability to concentrate
- Decreased performance
- Anxiety, irritability or depression
- Apathy or lack of motivation
How to Avoid Overtraining?
Somestimes it's difficult to tell if you're overtrained or simply ill based on these symptoms. The most common signs to look for are lack of motivation in the areas of your life and feeling of exhaustion. Reduced concentration and decreased performance in lifting weights is also a warning sign to watch out carefully. Prevention is definitely better than cure. But what do you do if you think you're overtrained?
Follow these suggestions ...
- Make small and gradual change (progression) in your exercise program over a period of time.
- Make sure you have adequate rest between workout sessions.
- Eat a well balanced and nutritious diet to refuel your body.
- Adjust your training program to fit your work schedule and lifestyle. Perhaps exercising two or three times a week is more realistic and achievable than five times a week. Be flexible and have fun with what you do.
All-or-nothing gung-ho approach to
fitness training is doomed to set yourself up
for failure and disappointment.
- Change up your training program by cross training to add fun and variety, or hiring a personal trainer to help you to design an individualized training program.
- Periodize your training program by cycling your training routines and taking time completely off from training every so often. For example, taking one or two weeks off for every 10 weeks of training is a common training practice. Even professional athletes have off season for a break to rest and recover from wear-and-tear and injuries. Why shouldn't you?
Taking time to take care of your body and mind. You'll come back stronger and be more focused in your next workout session or training cycle. Over the long term, you'll improve your performance consistently and stay injury free.
Copyright 2007 www.careyforfitness.com by C. Carey Yang.
All rights reserved.
Friday, September 01, 2006
Quick Tips to Stay Fit and Healthy
Strength Training: Try doing 3 sets of 12 reps for each major muscle group one to three times a week. Adding lean muscle mass is the best way to boost your metabolism and melt the fat. Every pound of muscle burns extra calories even if you're just sitting around doing nothing.
Cardio: Mix up your cardiovascular exercises with short/hard, moderate and long/easy sessions with various activities such as walking, jogging, running, swimming, biking, dancing and kickboxing or anything you like. Even house-cleaning and mall-walking count.
Nutrition: Eat 5 to 6 small meals and drink plenty of water throughout the day. Eat a balanced proportion of complex carbohydrates, lean proteins and essential fats in the three major meals while eating healthy snacks in between.
Rest: Fully rest one to two days each week from your busy workdays and hard workouts. It's not a luxury, but a necessity. We need proper rest for our body to recover and repair from daily wear and tear, mentally and physically.
Win the Holiday Party: Don't skip meals. You can actually snack a bit with protein sources before going to the party so that you feel satisfied and less likely to binge. Also control your alcohol consumption, particularly calorie-loaded beverages.
Cardio: Mix up your cardiovascular exercises with short/hard, moderate and long/easy sessions with various activities such as walking, jogging, running, swimming, biking, dancing and kickboxing or anything you like. Even house-cleaning and mall-walking count.
Nutrition: Eat 5 to 6 small meals and drink plenty of water throughout the day. Eat a balanced proportion of complex carbohydrates, lean proteins and essential fats in the three major meals while eating healthy snacks in between.
Rest: Fully rest one to two days each week from your busy workdays and hard workouts. It's not a luxury, but a necessity. We need proper rest for our body to recover and repair from daily wear and tear, mentally and physically.
Win the Holiday Party: Don't skip meals. You can actually snack a bit with protein sources before going to the party so that you feel satisfied and less likely to binge. Also control your alcohol consumption, particularly calorie-loaded beverages.
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