5 ways to burn fat while you sleep

Drink a casein shake

Whilst proteins such as whey are perfect for a post workout boost, their rapid-absorbing nature means they’re not as effective before you hit the hay. Instead, choose casein protein if you want to boost your overnight fat burning. Casein is a gradually digested protein that can take your body around six to eight hours to break down. This means your metabolism will be kept active throughout the night, and you’ll wake up feeling energetic instead of starving.

Burn fat while you sleep

Casein’s fat burning credentials were confirmed in a Dutch study, which discovered a boost in overnight metabolic rate following consumption of the protein. Similarly, researchers at Maastricht University found that casein enhances overnight protein synthesis, which helps to repair and strengthen muscles. When you consider that every extra pound of muscle burns 30-35 calories every day, this is an added bonus of this super-protein that should not be ignored.

Sleep more

That’s right; one of the most effective ways to shift those pounds while you sleep is to quite simply get more of it. With our hectic schedules nowadays sleep is often neglected, but if you want to lose weight that needs to change. Don’t believe us? A study published in the Archives of Internal Medicine found that overweight people on average got 16 minutes less sleep per day than their regular-weight counterparts. It doesn’t sound like very long, but over time that difference builds up.

So why does sleep help keep you slim? It’s all to do with the hormones leptin and ghrelin. Leptin helps to regulate your energy levels and keep your appetite low, while ghrelin stimulates hunger and often initiates the need to eat. The results of a study conducted at the University of Wisconsin found that participants who got more sleep had reduced ghrelin and increased leptin levels, which helped to control their appetites throughout the day.

Eat cottage cheese before bed

Eating food before bed is often seen as taboo when it comes to dieting, but this is actually dependant on what kind of food you choose. Avoiding food completely before sleeping can actually have the opposite effect, as people who wake up feeling hungry are far more likely to binge on food at breakfast. A small snack of cottage cheese before bed is a great choice as it is rich in – yep, you guessed it – casein protein.

As an added bonus cottage cheese contains the amino acid tryptophan. A study published in theJournal of Psychiatric Research found that tryptophan improves quality of sleep, and reduces the amount of time it takes to fall asleep. This means cottage cheese will keep hunger at bay throughout the night, and ensure you sleep for a decent amount of time. What’s not to like?

Resistance training

Whilst sleep alone is great for encourage weight loss, there are some exercises you can do before bed that will help the process along. One of the best approaches is some pre-slumber resistance training. Burning fat is all about boosting your metabolism, and resitance training is great for this. In fact, according to a journal published in the International Journal of Sport Nutrition, subjects who performed resistance exercises enjoyed a higher resting metabolic rate for an average of 16 hours following their workout.

This resistance training session doesn’t need to be excessive. A simple weight lifting routine will suffice, even if it doesn’t push you to the limit and leave you breathless. It’s well worth following this up with a casein shake; as mentioned earlier this will ensure consistent muscle recovery throughout the night while you sleep.

Eat small meals throughout the day

‘Eat little and often’, is a favourite tip of trainers and dieticians the world over, and you’ll be glad to hear this is a great way of boosting your nocturnal weight loss. Eating small meals frequently throughout the day serves to keep your metabolism ticking over, and will ensure your body continues burning fat throughout the night. Of course, these meals need to be healthy and nutritious for this technique to work!

As well as boosting your metabolism while you’re asleep, this frequent eating method will ensure your appetite is kept in check, which should reduce any cravings you have when you wake up in the morning.

Ref:  http://sg.sports.yahoo.com/news/5-ways-burn-fat-sleep-070044461.html 

4 ways to recover from an intense workout

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  Yahoo! Newsroom -Ways to reover after an intense workout. (Photo courtesy of Coach Jon) …more   less 

Coach Jonathan Wong has a Doctorate of Science in Holistic Medicine and is the author of "The Happy Body - Getting to the root of YOUR fitness, health and productivity". He is also the founder and CEO of Genesis Gym Singapore (tm), which aims to provide the best personal training andfitness services in Singapore. The views expressed below are his own.

Imagine if you did a thousand pushups in an hour? Would you be stronger at the beginning of those thousand pushups or at the end?

Quite clearly, you would be completely wiped out after the thousand pushups, and would only receive the benefits of the exercise after you had recovered from the training.

That is why when a new personal training or fitness bootcamp client at Genesis Gym asks me "how many times should I train" my answer is that it depends on what you can recover from.

More training is, in general, better since it means you can progress further. But more is not better if your exercise program is an added burden above and beyond the usual stresses of work, family, social commitments and environmental pollutants. A person under such a stress load needs to train a little "less" and focus more on recovery.

So, here are 4 things you can do to help your body recover from a hard workout. Please note, that hard, intense workouts are those which you put lots of effort into i.e. a hard run, or strength training workout. Reading a magazine for 10 minutes while pedaling on a stationary bike does not count.

1. Take in good nutrients in adequate quantities

These include:

Protein at about 2g per kg of body weight per day. For most men it means about 6 palm size servings per day, and for ladies, 3-4 servings. Trying to recover from exercise without protein is like trying to build a house without bricks. It is just not going to happen.

Carbohydrates after training, which refuel muscles and helps lower stress hormones post-workout. A good choice is ripe bananas with brown spots on their skin (they have less fructose and more glucose), rice, potatoes, yams, sweet potatoes. Bad choices are artificially sweetened drinks and processed pastries and snacks. The only exceptions for this "carbohydrates" suggestion are those who are close to diabetes, or are very overweight. Just stick to protein post workout then.

2. Manage physical stress levels

The critical ingredient for this is sleep, and achieving good sleep quality. Sleep is probably the most under-used recovery method out there. Check out my sleep article for some tips.

Natural nutrients that can aid sleep and manage stress include - Magnesium, phosphatidyl serene, valarian root from herbs or in tea form, inositol, taurine and glycine. Ask your health care provider to suggest dosages for you. The good thing about these nutrients is that they are non-addictive and you wake up with a refreshed feeling rather than the "oh, somebody just punched me" feeling of a hangover, or a sleeping pill.

Other physical stress management methods include - sauna, stretching (hold each position for 30 sec), massage of any kind, and sunlight exposure (which has emotional benefits too!).

3. Manage emotional and environmental stress levels

Stress is a "total" body response. Your body does not care if its from the recent "haze" causing pollutants to enter your nose, or of its from a stressful project deadline or nagging boss. The response of your body is quite similar.

So you need to manage these stresses by doing your best to negate them or remove yourself from them. Water filtration and using non toxic personal care products is a good start.

In addition, family time, service to others and your community, prayer, writing a journal, and having positive relationships with people around you are good choices for lowering emotional stress.

4. Plan your training properly

Nobody, not even the most gifted olympian, can train super hard, super long, all the time. The body needs time to recover to be at its best. In a month, our clients often do some weeks with more/harder training, and some weeks with less/easier training to help avoid injury and increase the speed of progress.

A sample month would be:

• Week 1: Light training - get used to a new workout, learn new exercises etc
• Week 2: Medium training - increase milage/number of sets/speed/total weight lifted etc...
• Week 3: Hard training - all out effort, train till you push your limits, try to break your previous records
• Week 4: Medium training - similar to week 2
• Repeat week 1.

There are many ways to adjust training, but the above sample is a simple one that keeps most people motivated and injury free.

There we have it 4 ways to recover well, stay strong, lean, healthy and injury free!

Coach Jonathan Wong has a Doctorate of Science in Holistic Medicine, and is the author of "The Happy Body - Getting to the root of YOUR fitness, health and productivity". He is also the Founder and CEO of Genesis Gym Singapore (tm), which aims to provide the best personal training andfitness services in Singapore.

Customized Fat Loss

The Evolution of Natural Fat Loss

http://793406.cfl814.hop.clickbank.net/

Fat Loss Factor By Dr. Charles Livington

In this short weight loss presentation I will teach you a somewhat unusual weight loss strategy that can help you get a flatter belly in under 7 days, while still enjoying the foods you love. This is the first tip that I always teach my patients here in Fishers, IN. And is the same tip that helped one of my patients whom I'm most proud of, (Lori) lose 2 inches from her belly, lose 8 lbs in only 9 days, lose 2 inches from each thigh, lose ¾ of an inch from each arm, and drop 3 dress sizes (At the age of 30, she now wears a smaller dress than she did in high school!).

Lori ultimately lost 90 pounds and I'll share with you 1 tip that helped her get there. I can't leave this video up for long, so be sure to watch it from beginning to end while it's still here. Please note: If you leave the page and come back, the video will automatically restart at the beginning.

Thanks and enjoy!

http://793406.flfenglish.hop.clickbank.net

5 ways to eat more and lose weight

Woman eating toast and ways to eat more and lose weight

Eat more at breakfast

We’ve said it once and we’ll say it again: do not skip breakfast. Studies published in the Journal of the American Dietetic Association have found that those people who do not eat a decent meal first thing eat more kilojoules during the day. Interestingly, when it comes to losing weight, the type of foods you eat at breakfast matters too.

According to a study published in theInternational Journal of Obesity people who ate two eggs for breakfast lost 65 per cent more than those participants who ate the other breakfast option, which were bagels. Those who ate eggs also reported feeling more energetic than the bagel-breakfasters, which is always helpful when you are trying to lose weight because it might encourage you to workout. Therefore not only should you be eating breakfast you should also try eating eggs for breakfast, or other protein-rich food.

What to eat more of to lose weight: Eat eggs for breakfast or foods that are high in protein, such as natural yoghurt and a handful of nuts.

Eat more fruit

A great way you can eat more but still lose weight is to eat more fruit. Specifically, you should eat more fruit before a meal because, according to findings, eating fruit before a main meal will fill you up, but because fruit is low in kilojoules you won’t be filling up on foods that will eat into your kilojoule allowance for the day. By eating fruit before your meal you are less likely to overindulge and eat too much during your meal.

In addition to this, eating fruit is great for losing weight because it is high in fiber. fiber is important if you want to lose weight because it helps to keep you fuller for longer and it also helps to reduce the amount of fats your body can absorb. So tucking into a piece of fruit prior to your meal can help you to eat more and lose weight in lots of ways.

What to eat more of to lose weight: Eat fruits that are high in fiber before a meal, such as apples, passion fruits and strawberries.

Eat more to grow your muscles

Muscle mass is an important part of losing weight because the more muscle tissue you possess the more kilojoules you will burn. You can help stimulate muscle growth by eating the right foods, such as protein. It is thought that eating protein can help to build muscle and maintain your lean muscle mass during weight loss.

If you would like to build more muscle mass in order to lose weight you should eat before and after your workout too as eating before exercise helps to fuel your body and will encourage muscle growth.

What to eat more of to lose weight: Make sure you consume protein in every meal and eat before and after exercise. Great snacks to eat before your workouts include banana and peanut butter on toast or some yoghurt with berries. After your workout good snacks include turkey and cheese or hummus and pita strips.

Eat more whole grains

Whole grains that have not been heavily processed are fantastic if you want to lose weight and not feel hungry because they are digested at a slow rate and therefore when you eat these foods you will stay full for a greater period of time. These whole grain foods also help you to maintain your blood sugar levels, which should help you to avoid reaching for quick-fix energy snacks such as chocolate bars.

More support for eating whole grains comes from the Harvard School of Public Health, which found that participants who ate more whole grains gained less weight over a twenty year study than those people who ate less whole grains.

What to eat more of to lose weight: Eat whole grain foods that have not been processed, such as barley, brown rice and quinoa. 

Eat more folate

Folate, also known as folic acid, is a B vitamin that is found in lots foods, such as kale, romaine lettuce and spinach. A study that was published in the British Journal of Nutrition found that those people who were hoping to lose weight who ate lots of foods containing folate lost up to eight and half times more weight than dieters who ate the least amount of folate.

It is thought that folate can help encourage weight loss because the vitamin helps to steady your blood insulin levels and this will encourage your body to burn fats from the foods you eat instead of storing those fats. Therefore if you want to lose weight eat more foods that are high in folate.

What to eat more of to lose weight: Stock up on foods that contain folate such as black beans, kidney beans and lentils.

Ref: http://sg.news.yahoo.com/5-ways-eat-lose-weight-091103795.html

The No-Equipment Workout

All you need is a wall to firm every square inch. So lose the equipment (and the excuses). Watch the step-by-step instruction video.

100 Reasons to Work Out Today

By Nicole Nichols, Managing Editor and Fitness Expert at SparkPeople 

We all have those days that we don't want to work out even though we know we should. 

When you need a little motivation, look no further. 

Here are 100 reasons you shouldn't skip your workout today. 

Print or save this post so you'll have easy access to it on the days you need it most. 


100 Reasons to Exercise Now 

1. Because it makes you feel confident
2. Because it helps you get stronger
3. Because exercise helps combat depression
4. Because you'll feel proud of yourself
5. Because you have goals you want to reach
6. Because you'll feel bad if you don't
7. Because you want to move forward, not backward
8. Because it burns more calories than not working out
9. Because it improves your heart health
10. Because you want a great butt
11. Because it prevents diabetes
12. Because you want to be a good example to your kids
13. Because you want to feel good in your clothes
14. Because it reduces your risk of cancer
15. Because your body was made to move
16. Because you want to be an athlete
17. Because you want to look better
18. Because it lifts your mood
19. Because you want to stand taller
20. Because it reduces back pain
21. Because it feels good
22. Because it makes you feel accomplished
23. Because you spend most of your day on your butt
24. Because swimsuit season is always coming
25. Because strong is the new skinny
26. Because dieting only works so much
27. Because it strengthens your bones, too
28. Because it helps you lose weight
29. Because it allows you to eat more food
30. Because it's the best way to spend "me" time
31. Because it helps you de-stress
32. Because it's cheaper than therapy
33. Because you want a strong core
34. Because you want to take care for yourself
35. Because you take pride in your body
36. Because it strengthens your legs
37. Because it helps your clothes fit better
38. Because you want to push yourself
39. Because you are capable of more than you ever imagined
40. Because moving your body feels good
41. Because it keeps your mind sharp
42. Because it helps you beat belly bloat
43. Because it helps you sleep better at night
44. Because it gives you energy
45. Because you want to stay healthy as you age
46. Because you want to look younger
47. Because you want toned arms
48. Because it improves your balance
49. Because it burns off last night's dessert
50. Because it boosts your immune system
51. Because sweat is sexy
52. Because you want to live longer
53. Because you want to get better at your game
54. Because you want to catch someone's eye
55. Because exercisers earn more money
56. Because you're more likely to eat better when you exercise
57. Because you want to shave time off your running pace
58. Because you want to breathe easier
59. Because you want to see the scale drop
60. Because exercise improves your sex life
61. Because you are worth it
62. Because being fit makes everything in life better
63. Because you promised yourself that you would
64. Because you deserve a better life
65. Because it'll help you drink more water
66. Because you want to do real push-ups
67. Because it reduces your health care costs
68. Because you'll miss fewer days of work
69. Because you want to create a new future for yourself
70. Because it'll help you like what you see in the mirror
71. Because it makes clothing shopping more fun
72. Because you want to look and feel incredible
73. Because exercising can be fun
74. Because it'll give your skin a glow
75. Because it's a good way to spend time with your friends
76. Because it'll help you prevent the middle-age spread
77. Because it reduces your blood pressure
78. Because you don't want to let yourself go
79. Because you don't want to squeeze into an airplane or rollercoaster seat
80. Because it strengthens your spirit
81. Because it's a cheap way to entertain yourself
82. Because you'll be able to reward yourself
83. Because you need a reason to wear those new workout clothes
84. Because you're tired of being tired
85. Because not working out is not going to get you very far
86. Because it's a great way to spend time outside
87. Because you made a commitment to yourself
88. Because you're tired of starting over
89. Because there will always be another wedding, vacation or reunion
90. Because you're not a quitter
91. Because it improves your cholesterol
92. Because it boosts your metabolism
93. Because it prevents age-related muscle loss
94. Because if you can do this, you can do anything
95. Because a fit body is a healthy body
96. Because it beats sitting on the couch
97. Because everyone has at least 10 minutes to spare
98. Because you want to be stronger than your excuses
99. Because not working out isn't working out for you
100. Because the only workout you ever regret is the one you skip

Ref:  http://sg.sports.yahoo.com/blogs/healthy-living/100-reasons-today-183600131.html