Posts Tagged ‘sleep’

Why Rest and Recovery Is Important for Athletes

Thursday, May 9th, 2013

The Importance of Recovery

Exhausted Fitness Girl
When you first set out on your journey to bulk up and build the muscular physique that allows you to look and feel your best, or even pit yourself against other athletes in strength, endurance, and overall fitness challenges, you might be focused on working hard in order to build muscle and advance as quickly as possible. While this is certainly an important part of the equation, over time you’ll learn that there’s more to bodybuilding than simply lifting weights.

For one thing, you have to create a targeted diet plan that provides you with the proper nutrients and caloric intake needed to steadily put on muscle. But you’ll also come to the realization that rest and recovery time is nearly as crucial to your ongoing success as ramping up the amount of weight you lift and the number of reps you do.

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How to Relax After an Intense Workout

Wednesday, March 13th, 2013

Relax Fitness GirlThere’s nothing like pushing yourself to your physical limits and leaving it all on the field, so to speak, when you exercise. Not only does it make you feel like you accomplished something, but it also gets you one step closer to meeting your fitness goals, whether you’re shooting for 20-inch biceps, you want to bench press your own body weight, or you’re training for a marathon, just for example.

A good workout can boost endorphins, making you feel energized and amazing throughout the day, and it can also help you to sleep better at night. Unfortunately, it might have just the opposite effect, making you feel fatigued but amped up at the same time. If this is the case, you might be looking for a few good ways to recover and relax after an intense workout.

Here are just a few strategies that might help.

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5 MORE Ways to Burn MORE Belly Fat During Exercise

Wednesday, February 27th, 2013

No Belly Fat ChickOne of the first places the average adult body stores spare fat is around the belly, and this can be a real nightmare for anyone trying to trim down their midsection.

You might think that you’re doing everything right when it comes to your diet and exercise regimen, and yet, for some reason you just can seem to shed the unsightly padding around your abdominals.

If this is the case, you could find that doing everything right is actually all wrong. Your lifestyle might be sabotaging everything.

Here are just a few tips and tricks that could help you to finally melt away the belly fat that’s been plaguing you for years. Sure, they say diet is responsible for 75% of your progress, but if you are doing everything else wrong, your lifestyle could derail 90% of your progress.

Here are 5 more tips to help you lose belly fat:

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How to Avoid Late-Night Eating

Friday, January 11th, 2013

No Rest for the Wicked or for the Wicked Busy

Late Night SnackingWhether you’re burning the midnight oil to cram for a test, you’re enjoying your precious moments of freedom with friends by partying until dawn, or you’re one of those 24 hour-a-day computer programmers (yeah, we don’t sleep) you may find yourself wolfing down high-calorie snacks that give you the fuel needed to power through your fatigue. Unfortunately, this can have a slew of unfortunate side effects, from simple digestive discomfort and heartburn to weight gain and all of the problems associated with it.

If you’ve gotten in the habit of staying up late, eating into the wee hours of the morning may have become routine. However, you can get back on a normal schedule where your diet is concerned and avoid late-night binges without too much trouble so long as you follow a few simple guidelines.

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Is There Really a “Best” Time of Day to Exercise?

Monday, December 31st, 2012

When Should You Workout?

Tired WomanThe short answer here is yes, there is a best time of day to exercise. The longer answer is that you may face some difficulty when it comes to finding that magical hour in which you’ll get the most out of your workout regimen. The problem is that we are all different and thus, what works for one person may not be at all ideal for another.

For example, you may hop out of bed in the morning the minute your alarm goes off, raring to go and ready to throw on your jogging shoes. On the other hand, you might have no frame of reference for people who can rise even earlier than usual to get in a workout before a full day of work.

It could be that you prefer to exercise after work as a way to refocus and relieve stress. Maybe you like to head to the gym late at night when no one else is around to get in your way. Or perhaps you enjoy the hustle and bustle of other active adults moving all around you. The point is that everyone has different wants and needs when it comes to exercise, and they could play a role in finding the best time of day to workout.

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Melatonin Helps You Fall Asleep

Thursday, February 18th, 2010

I found this article today that talks about a lack of ‘blue light’, which we get from early morning exposure to sunlight. When teenagers are not properly exposed to ‘blue light’ for one week, their bodies release melatonin 30 minutes later in the day, which causes them to stay up later and fall asleep in class the next day. The release of melatonin is often also responsible for lack of sleep due to insomnia.

Insomnia
Insomnia

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ZMA for Deep Sleep, Muscle Gain, and Fat Loss

Monday, April 20th, 2009
Dr. John Berardi
John Berardi

Since the late 1990’s Dr. John Berardi has published 8 scientific abstracts; 15 scientific papers and textbook chapters; presented at nearly 50 scientific, exercise, and nutrition related conferences; and published countless articles online.

His first articles at Testosterone Magazine so many years ago, provided me with the basis for everything I know about nutrition today. Now I will turn some of that knowledge over to you in the form of Nutrition Tips written by Dr. Berardi himself.

Today’s Topic – ZMA for Deep Sleep

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