We all need to sleep better. Me included. Better sleep will help with recovery, muscle growth and fat loss. Heard it before.... correct? But how do we go about it? This is how....
1. Exercising in the morning around 7am will help you spend 75% more time in deep sleep and let you cycle through the four stages of sleep more often. What are the 4 cycles? I don't know but all I know is a sleep like a log after a early morning training session.
You know you need between 6-8 hrs. of quality sleep each night to help your recovery from your awesome training session today. Here are some foods that will help you get there.
1.Almonds: A handful contains muscle-relaxing magnesium and sleep-inducing tryptophan, which increases the brain's level of feel-good serotonin.
2.Skim milk: Mom was right -- a warm glassful will help you sleep better. The milk's tryptophan has a sedating effect.
Post workout of course! Your muscles that you will train hard today will soak up" extra nutrients - especially carbohydrates like a sponge. It more technical terms the enegry will be used and stored in your muscles, instead of you waistline. Also have lean protein has well.
Pairing lean protein will carbs after a training will is optimal fpr recovery.
HAVE A GREAT THURSDAY
So you'be resolved not to skimp on your stretches? Here is a few suggestions
1. DO warm up beforehand -The warm up will increase the temperature of your connective tissues and muscles allowing them to become mobile.
2 DON'T hold your by breath - Breathing freely through the stretch position will enhance blood flow to the muscle area giving you a better stretch.
3.DO stretch after a tough training - This will help relieve muscle soreness and aid in your recovery.
Greg Robins from Cressey Performance coined this term this morning in his blog. A increase in work (training) means you need to increase your recovery to see greater progress. Work does include all those outside stressors( family, lack of sleep, work). What does that mean for you? If you have a great training session but you return late from work and your child wakes up during the night ill, please take a extra day to recover. Your body will thank you.
HIIT involves alternating brief bouts of cardio ( 30 sec - 3 min) of high intensity with a rest or a recovery period. Anything can be used from a treadmill, bodyweight, bike to a rowing machine. Now this is not just for the super fit. Anyone can do this if you follow these 3 guidelines.
1. IMPROVE YOUR SLEEP- Your body produces IGF-1 or human growth hormone while you are sleeping. Helping you body gain muscle and lose fat. If you cut short that process by getting less that 7-8 hours sleep a night, you short circuit that process and hinder your recovery.
2. TAKE A HOT SHOWER BEFORE BED- The goal here is to help you unwind before bed and get a better nights sleep.
This morning I had a fantastic workout. It felt so good to lift weight, strengthen and move my body in the manner it was designed, and chat with a new friend.
When I go to the gym I like to do a total body workout. I do this for a few reasons:I don't have time in my schedule to go to the gym everyday for an hour or soI like to combine exercises to make things more functional yet intense.It just feels like I completed something, and some days that is just what I need.
Today, my workout was this: