Fitness Hacks to Transform Your Body
Fitness Hacks to Transform Your Body – Warm Up Don’t Burn Out (Exercise Specific) A warm up is to keep you from getting injured while also priming your body to perform at its best.
A warm muscle contracts better than a cold muscle. But you don’t want to wear yourself out on your exercise specific warm up and hurt your true work sets.
So, keep the reps on your warm up sets low (say 5 or less). If you need to, do an extra set or two with slightly more weight, as opposed to doing harder sets and higher reps.
Sleep More
We look at a lot of things when it comes to fat loss. We try and put together the best workout program for boosting our metabolism.
We change our nutrition and even try and eat specific foods and food combinations that are supposed to help burn fat. And these are obviously crucial to your body transformation.
If you want to shed fat and build some lean muscle, while feeling better, too, you need to eat right and exercise.
But one of the most important things we can do, and you almost never see it recommended, is just get more sleep each night! Most of us don’t get nearly enough sleep. This can not only affect your fat loss or muscle building efforts but your overall health as well. Stop staying up late watching crappy television!
A lack of sleep raises cortisol levels. Cortisol is a hormone that
increases when stress levels increase, one of the causes being a
lack of sleep. Cortisol causes a breakdown of body tissue (think
muscle). Combine this with dieting, which also raises cortisol
levels and you have a problem with the potential loss of muscle
mass.
Losing muscle mass is the opposite of what you want to happen when training for fat loss. Losing muscle makes everything worse – how you look, how you feel; it slows down your metabolism which makes it harder to lose fat. On top of that, it brings about a loss of strength which makes your training as well as everyday activities more difficult.
A study that appeared in the journal Laboratory of Physiology in Belgium, showed that those who were not getting enough sleep,
had higher cortisol levels in the afternoon and early evening, when compared to those that were getting enough sleep.
Ever crave carbohydrates after a night of tossing and turning? It seems a lack of sleep has an impact on hormone release and levels as well as on the metabolism, one of which is an increase in appetite, according to a Chicago study.
Two hormonal issues with sleep restriction that can become a big problem are insulin sensitivity and a decrease in glucose sensitivity as well. These are extremely important factors when it comes to diabetes as well as how full you feel after a meal.
You might want to reconsider how much damage that extra hour of television each night is doing to your health and your fitness.
Regards, Coyalita
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