Challenge Tip: Get Some Rest
“There's nothing wrong with being a beginner. No one starts at the top."
Get Some Rest. When you exercise you are effectively tearing your muscles. Whilst muscle tears sound terrifying, they are small and are in fact a key part to gaining strength. If you do not give your body time to rest after workouts you are damaging the chances of growing your muscles, as well as increasing the risk of muscle strain. When you rest, this is where the magic happens. Your muscles will build and grow when they are given time to recover and repair.
Did you know?
In a study, dieters were put on different sleep schedules. When their bodies received adequate rest, half of the weight they lost was from fat. However, when they cut back on sleep, the amount of fat lost was cut in half and their loss was muscular.
Lack of rest makes you crave food. When you don't sleep enough, your cortisol levels rise. This is the stress hormone that is frequently associated with fat gain. Not getting enough sleep also makes you more stressed out, which in turn makes it more difficult for you to control your appetite.
Lack of sleep affects your fitness! It will make something you don't particularly enjoy almost unbearable. When you're suffering from sleep debt, everything you do feels more challenging, specifically your workouts.
Think about all the factors that can interfere with a good night's sleep — from work stress and family responsibilities to unexpected challenges, such as illnesses. It's no wonder that quality sleep is sometimes elusive. While you might not be able to control the factors that interfere with your sleep, you can adopt habits that encourage better sleep.
Tips for getting a good night’s sleep:
Go to sleep at the same time each night, and get up at the same time each morning, even on the weekends.
Don't take naps after 3 p.m. and don't nap longer than 20 minutes.
Stay away from caffeine and alcohol late in the day.
Avoid nicotine completely.
Get regular exercise, but not within 2-3 hours of bedtime.
Don't eat a heavy meal late in the day. A light snack before bedtime is OK.
Make your bedroom comfortable, dark, quiet, and not too warm or cold.
Follow a routine to help you relax before sleep (for example, reading or listening to music). Turn off the TV and other screens at least an hour before bedtime.
Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to soft music.
Talk with a doctor if you continue to have trouble sleeping.
Weekly Tips for Meal Plan Members:
If you are having difficulty eating all of your meals, try to start eating earlier in the day.
Trying to gain: Make sure you are eating the essentials: sweet potatoes, avocados, ancient grains, and protein!
Weekly Tips for Workout Guide Members:
Push yourself these last couple of days before Phase 2 begins. In phase 2 you should be increasing the time you are doing your exercises as well as including weights and resistance bands.
Don't forget to join the Yoga Stretching class this Sunday.
