Get Some More ZZZZZZZssss

Want to get fit for 2016? A lack of THIS could be making YOU overweight

LACK of sleep could be what stands between you and a flat stomach this year, according to new research.

By FELICITY THISTLETHWAITE

PUBLISHED: 09:35, Fri, Jan 1, 2016 | UPDATED: 09:55, Fri, Jan 1, 2016

 

A lack of sleep could be making you fat, according to a new study

One in three Brits suffer from poor sleep and that may be affecting you in more ways than you realise. 

New research identifying impacts on appetite, emotional processing, and even reducing hand eye co ordination, has been revealed. 

According to the NHS, research has found those sleeping for fewer than seven hours a day are 30 per cent more likely to be obese, which is potentially linked to disruptions to the hormones controlling hunger and fullness.

Another study discovered people with 'fragmented sleep' had higher after-dinner desires, shifted insulin concentrations and lowered fullness scores. 

It's believed the less you sleep, the less you exercise and the MORE you eat

 

And studies of adults at risk of type 2 diabetes found sleep restriction reduces the amount - and intensity - of any exercise completed. 

When the sleep of participants was reduced, it was found they did less exercise and were generally more 'sedentary' than usual. 

This suggests poor sleep could lead to increased food intake and snacking. 

Research also found disturbed sleep impacts on cognitive function - impairments to memory, attention and alertness were all affected. 

Top tips for sleep

If you’re struggling with poor sleep, why not try some lifestyle changes - you might find a good night’s sleep a lot less elusive.

• Having a consistent sleep routine is important for good ‘sleep hygiene’. Aim to go to bed at the same time every night and get up at the same time each morning- even at the weekend. It might seem like you need a lie in to make up for the sleep you have missed, but to break a cycle of sleeping problems you need to train your body into a good sleeping pattern. Introducing a relaxation or ‘wind down’ hour before bed should also be helpful.
  
• Valerian root extract has been used for centuries as a trusted sleep aid due to its natural sedative effect. This soothing ingredient can be found in Kalms Night tablets (www.kalmsrange.co.uk), to relieve sleeplessness. Drift off to sleep peacefully and wake up ready to face the day.

• Replace caffeine and alcohol with hot milky drinks. Alcohol won’t help you sleep properly and can reduce the quality of sleep. Caffeine is a stimulant and best avoided if you are struggling with poor sleep, as it can be present in the system for four to five hours before wearing off. If you are having trouble cutting out caffeine, try to gradually reduce your intake and avoid drinking it during the afternoon and evening.
  
• Time vigorous exercise for the morning. High intensity exercise at night can make you more awake and mean you find it harder to get to sleep, however a relaxing activity such as yoga in the evening may be helpful for sleep. Maintaining an active lifestyle and regular exercise earlier in the day should help sleep quality overall.
  
• Make your bedroom a shrine to sleep. Ensure you have a comfortable bed and pillows and aren’t disturbed by excess noise or light.  Also avoid using smart phones and tablets or watching TV before bedtime as the light they emit can be disruptive for sleep. If your bedroom is too hot or cold, this may also affect you drifting off or disturb your sleep during the night.

If you try to address your sleeping problems but your symptoms persist beyond 3-4 weeks, you should consult a doctor to check whether there may be an underlying cause for your sleep problems.

 

Source: http://www.express.co.uk/life-style/diets/630648/Lack-of-sleep-eat-more-fat-how-to-get-thin-diet

 

 

 

Stay Fit This Winter!!

How to stay fit in winter.

•  Lucy Fry 

28 OCTOBER 2015 • 7:00AM

Some people hate early mornings. Others hate dark evenings. Either way, it’s generally agreed that during autumn and winter the pillow calls louder than press-ups. Yet since exercise releases endorphins, which make us feel good, and lack of sunlight reduces serotonin, which balances our moods, ditching training for snoozing is not always the answer.

If the darker days leave you demotivated and sluggish, try short, sharp workouts.

Committing to a 20-minute blast at home is easier than promising yourself that you will get up early for the gym, although watching the sun rise in the park could help boost mood, too, as you will absorb some natural light.

“This is really so important,” says Elise Facer-Childs, who is studying circadian rhythms in athletes at the University of Birmingham. “Natural light is the main way our body clock resets itself every day to a 24-hour cycle,” she adds.

Body weight circuits are efficient, giving you more time in bed. They also rev up the internal thermostat and jump-start the metabolism. Training first thing also allows you to be smug for the rest of the day (not to mention eat carbs for breakfast).

Rex CREDIT: JOHNER IMAGES / ALAMY

Keeping things simple, with exercises such as press-ups, squats, lunges and jumping-jacks, does not mean that you are cutting corners. Do 10 of each, one after the other, five to 10 times over (depending on your fitness and energy levels), increasing the intensity as you go and resting for the minimum amount of time. Not only does this hit almost all the major muscle groups, but it challenges the heart and lungs and takes 20-30 minutes.

“Skipping ’n’ abs” is also one of my favourite at-home options. Try a minute of skipping followed by 30 seconds of rest, repeated five times. Then skip for 30 seconds, and rest for 15 seconds. After that, try five 30-second planks with 30 seconds of rest in between.

If you’re feeling anxious or want to wind down at the end of the day, leave the high-intensity training, which will release adrenalin, and tryyoga instead (head to yoogaia.com for online classes).

Now on to the question of when to exercise. Many people prefer to work out towards the end of the day – and if you’re looking to improve your performance, this might well be right for you. According to a recent study, athletic performance peaks in the evening when people’s core body temperature is at its highest.

And yet other research I’ve read suggests that, when it comes to training, people perform best at different times of the day. “Early” and “intermediate” athletes hit their high spots at midday and 4pm respectively (four to six hours after waking), while “late” people do so at 8pm (up to 11 hours after waking). Pay attention to when you find exercise most enjoyable and then stick to this time.

Maintaining a good sleep routine should help your mood, too. Try to avoid using your computer or your iPad immediately before bed: studies suggest that these disrupt or delay sleep.

“It’s better to maintain a consistent sleep pattern than rely on your weekends to catch up,” says Facer-Childs. “The body clock thrives on routine; if you continually change your sleep pattern that will desynchronise it.

“Sleeping an extra four hours at the weekend is the equivalent of going to Dubai every Friday and coming back on Sunday. You’re effectively 'jet-lagging’ yourself.” Allowing yourself an extra 20 minutes in bed, however, shouldn’t do too much harm.

My advice is to congratulate yourself for every workout, forgive yourself for those you miss, and leave any more ascetic ideas until next spring.

Source: http://www.telegraph.co.uk/wellbeing/fitness/how-to-stay-fit-in-winter/

The ultimate winter workout guide

Don’t let the cold and dark conditions put you off your stride. Stay motivated with our expert advice.

By HANNAH BRITT

PUBLISHED: 15:38, Sun, Nov 8, 2015 | UPDATED: 16:35, Sun, Nov 8, 2015

GETTY • PIC POSED BY MODEL
Try these tips for the perfect winter workout

When it’s cold and dark outside going for a run is probably the last thing you feel like doing.

However a study from Georgetown University has shown that taking even a short break of three to eight weeks from your regular exercise regime can decease fitness levels by 20 per cent.

Also if you skip regular workouts you miss out on the mood-boosting properties of exercise which can help combat seasonal affective disorder.

Thankfully there are ways to increase your motivation this winter – just follow these simple steps.

GETTY • PIC POSED BY MODELS
Gym classes are a great alternative for those days with bleak weather

Exercising for the sake of it can be tough so keep your focus by having something to aim for

David Kingsbury

SET A GOAL

In the summer, getting in shape before you hit the beach on holiday is a common goal.

But there’s no reason why the same goal-setting principle won’t work in winter too.

“When the fitness goals that were set for summer no longer apply it’s time to make some new ones,” says personal trainer David Kingsbury (davidkingsbury.co.uk).

David, who has trained Hunger Games action star Jennifer Lawrence, says that your dream Christmas party dress can be just as motivating as a bikini.

“Exercising for the sake of it can be tough so keep your focus by having something to aim for,” he says.

GETTY • PIC POSED BY MODELS
Trying various fitness classes will make your workout hours more fun

TRY SOMETHING NEW

 
When the weather forces you indoors make the most of it by giving a new class a go.

With so many new launches at this time of year there has never been a better time to experiment.

“This is a good time to reset your gym routine by challenging your body with something different,” says Gillian Reeves, national group exercise manager at Virgin Active.

The brand new Pulse class at Virgin Active is a dance fitness class with a twist.

Swapping weights for glowsticks, participants are taken through 60 minutes of high-octane routines, each set to Nineties club classics and modern chart-toppers.

For more information visit virginactive.co.uk.

Alternatively get fit in your living room with celebrity trainer Matt Roberts.

His newly launched Body Network is an online on-demand service that allows you to access at-home workouts at the touch of a button.

From high-intensity training to Pilates there is something for everyone.

Access to the site costs from £3 per class or £15 per month. Visit body.network for more information.

GETTY • PIC POSED BY MODELS
Finding a buddy to exercise with can help you stay motivated

FIND A GYM BUDDY

When it comes to working out finding a gym buddy can be one of the best motivators of all. 

“Arranging to go for a workout or a class with a friend is a good motivational tool as you are less likely to let them down if you have agreed on a date and time to meet,” says personal trainer Ramona Braganza. 

“It’s best to find someone who is of a similar fitness level or who has a similar goal to you so you can find a workout that suits you both.”

However Ramona says a little competition can be a good thing.

“Don’t worry if your friend is a little fitter than you as it will give you something to aspire to.”

FUEL YOURSELF

Do you crave pizza more in the winter than the summer? Then you’re not alone. 

The lack of sunlight during the winter months can decrease serotonin levels in the brain.

This can trigger cravings for comforting carbohydrates such as buttery mashed potato and toast.

“Unfortunately these foods won’t help your exercise,” says Matt Roberts. “Try to satisfy these cravings with low-fat, healthy carbs instead such as sweet potatoes, wholegrain pasta or vegetable stew with barley.”

It is also important you don’t eat too little protein as it is crucial for muscle growth and repair.

“Women often don’t eat enough protein so it’s worth looking at your diet and making sure you are getting enough to meet the demands that you place on your body when you exercise,” he says. 

Aim for 90-130g per day. Oily fish is a great source as are nuts and tofu.

GETTY • PIC POSED BY MODEL
Make sure to wear reflective gear when running after dark

STAY BRIGHT

“It may look bleak outside but winter is a great time to exercise outdoors,” says David Kingsbury. “In the cold your body has to work harder to regulate its core temperature so you end up burning more calories. 

“There is plenty of sportswear designed to keep you warm and dry so there is no excuse not to get on with your workout. However, if you are running or walking in the dark make sure you can be seen by wearing reflective gear to keep you safe.” 

Source: http://www.express.co.uk/life-style/health/617907/Ultimate-winter-workout-guide

Hemsley + Hemsley's Jasmine And Melissa On Post-Workout Snacks And Why Puppies Are Great Fitness Buddies

The Huffington Post UK  |  By Natasha Hinde

Posted: 19/08/2015 15:14 BST Updated: 20/08/2015 12:59 BST

Jasmine and Melissa Hemsley are the sisters, food lovers and fitness fanatics behind wellness brand, Hemsley + Hemsley, (think quinoa... and lots of it).

The duo are well known for their international bestselling cookbook The Art of Eating Well, a 150-page cookbook filled with nutritious recipes and coveted by foodies.

We caught up with the sisters who are helping to spearhead a wellness revolution, to find out how they incorporate fitness into their busy lives.

How important is fitness in your life? How often do you do it?

Melissa: In a section of our book, The Art of Eating Well, we give the tip to ‘move your body and sweat for 20 minutes every day’. I like to do that each day, whether it's on a mat at home, at a class or preferably outside, so I can get some sunshine and fresh air.

I tend to wear black leggings most days in the hope that I can catch a class at some point throughout the day.

Jasmine: Very! I don’t think of it so much as fitness, more like anti-static.

Some days we’re on the move, others we're stood around all day in a kitchen doing demos or at our desks writing. Fitting in some movement, whether it’s shoulder rolls or folding over and touching your toes, is really important to me.

On Saturdays I like to catch up with friends and make a day of hanging out at Frame in Shoreditch or Queens Park, Peckham's Yoga Rise or TriYoga Soho. I dip in and out of every type of yoga class from Kundalini to Rocket.

During the week if it’s especially busy I’ll make do with a few squats and jumps to loosen up my body and then a quick run around the block. In the evening I'll do a 10-20 min yoga class online, which really helps me to sleep well.

Were you always interested in working out?

Melissa: We’ve always danced. Growing up, at one point as a teenager, I was going to ballet, jazz, rock n roll, ballroom and contemporary (we used to do some very interpretive routines to Michael Jackson hits).

I also loved playing netball at school. In fact I miss team sports and would love to do more.

A friend introduced me to yoga in my late teens and since then, I’ve always tried to fit in some form of exercise each day if I can. Sometimes it's just a very brisk walk from one meeting to another.

I always feel better when I exercise regularly and get my blood flowing.

Jasmine: I modelled for about 15 years so being in shape was important, and exercise was a regular part of it.

I’ve always been sporty - I used to run and do high jump for my school but I’ve never been mad on the gym so I have to mix it up with a variety of indoor classes like pilates or rebounding and over the last few years I‘ve been enjoying tennis in the summer.

Are you each other's fitness buddies?

Melissa: With our private clients it’s always good for one of us to be available and we’re still a tiny company, so we tend to take it in turns to be 'off' for a few hours.

Sometimes we bump into each other at the same classes and whenever we go abroad, we always look up the local yoga studio or get up early and do some exercise in a hotel gym - it’s a great way to beat jet lag.

Having a fitness buddy or gang is great as you can keep on motivating each other and bring each other post workout snacks.

Jasmine: My fitness buddy is now my puppy. I get up early to take her to the park and we have a new routine running from one end of the park to the other - she understands 1, 2, 3, GO! - or I’ll do lunges and squats while playing fetch with her.

What type of exercise do you like to do?

Melissa: I love the Beyonce dance workshops, reformer pilates and yoga at FRAME. I also love doing yoga outdoors if the weather permits.

I do weekly personal training sessions with Joan (co-founder of FRAME) to an excellent and ever-changing soundtrack - 80s hip hop is our current favourite. Each class is different to keep things interesting and to keep the body guessing. 

Jasmine: Pretty much everything except the gym.

If I’m staying in a hotel then I’ll have a go at their gym because it’s new and exciting, but other than that it’s all about classes: rebounding, reformer pilates and my first love which is yoga.

Running is brilliant when you’re travelling as it gets you outside in the fresh air and you can explore at the same time. My boyfriend and I will usually head out for an explore first thing and look for a breakfast spot, then take a leisurely stroll back and if we’re on our holidays we love to fit in a hike somewhere.

Which is your favourite fitness brand/items of sportswear?

Melissa: So many... Because I tend to wear fitness clothing most days. I love Manuka which has beautiful soft yoga pants and I love the ‘Pip’ leggings from the Whistles x Frame collaboration. I look out for new brands on the Hip & Healthy website too. 

Jasmine: Usually some loud leggings, a good sports bra and an old t-shirt. My favourite leggings are by Lululemon and Sweaty Betty (for style and fit), and I’m a big fan of Lucas Hugh sports bras - I like their graphic patterns and the fact they're comfortable and supportive.

My favourite outfits are by Wellicious, some harem pants and a matching top; as well as a pair of shorts from Stella McCartney which still look as good as new six years on.

I’ve been wearing VivoBarefoot trainers for the last six years and can’t imagine wearing those clumpy, heavy trainers that I used to wear anymore. They make such a difference to my running - I actually look forward to springing around rather than making myself do a heavy jog.

What do you like to eat before and after a workout?

Melissa: A mug of broth with an egg stirred in at the end and some miso is delicious post-workout. I carry a green smoothie around in my Hemsley stainless steel canteen for a mid-morning or afternoon snack - in fact, I’ve always got something food related in my bag.

Jasmine: I’d have to recommend our tahini bliss balls which I make every few months and keep in the freezer - a hunger-busting delicious mix of fats and protein made with coconut and tahini. They take no time at all to whip up and work brilliantly as a small breakfast, pre-workout or to tide me over until I get to a meal.

As a post-workout meal I’ll go for an egg, avocado and salad breakfast with friends or I’ll bring a thermos with hot chicken and veg soup.

How does fitness make you feel emotionally?

Both: Brilliant. Eating well and being fit keeps us happy and ready to take on our packed schedule. It also keeps us grounded - physically and mentally.

Source: http://www.huffingtonpost.co.uk/2015/08/19/hemsley-and-hemsley-interview-fitness-and-food_n_8009178.html

Women have to work HARDER than men to lose weight and get fit.

• Women have to do about 20% more exercise to get the same benefits  and while exercise alone might be enough for men to lose weight, women also have to look at their diet to get the same results
• 
  
• Experts say body composition such as muscle mass and hormones to blame

By ANNA HODGEKISS

PUBLISHED: 17:23, 24 January 2013 | UPDATED: 17:43, 24 January 2013

Women have to do a lot more exercise to get the same health benefits as men, in terms of both diet and fitness

It's bad news for women who work out with their partners. Scientists have discovered that when it comes to the benefits of exercise, the odds appear to be firmly stacked against the fairer sex. New research suggests that women have to do a lot more exercise to get the same health benefits as men, in terms of both diet and fitness.

Scientists at the University of Missouri who put obese men and women on the same fitness programme found men reaped significantly more benefits. And experts are now warning that while exercise alone might be enough for men to lose weight, women must also address their diet to get the same results. 
During the study, Professor Jill Kanaley and her colleagues looked at the heart rate and blood pressure of nearly 75 obese men and women with Type 2 diabetes. 

They all followed a programme of aerobic (i.e. cardiovascular) exercise for 16 weeks. They all worked at an effort of 65 per cent, which was worked out based on each individual's ability. 

Despite everyone exercising at relatively the same speed, the researchers found that men got far more benefit from the exercise than women. Over the 16 weeks, women's recovery time did not improve, whereas men's did, indicating their fitness had improved. They also lost more weight. 

Commenting on the study, Dr Chris Easton, a lecturer in clinical exercise psychology at the University of West Scotland, told MailOnline: 'This adds to a growing body of evidence that men and women respond to exercise in different ways. 

'One main reason for this is body composition - men have a higher proportion of of muscle of women - and muscle has a higher metabolic rate than
'This is crucially important as it means that even when they are resting, men burn more calories than women. This indicates that women really have to look at their diet as well as exercise, whereas men may be able to get by on exercise alone.'He said that go get the same effect as a man working at 65 per cent effort, a woman would effectively need to work at around 85 per cent effort - or work out for longer.

Experts are now warning that while exercise alone might be enough for men to lose weight, women also have to look at their diet to get the same results

He added that men naturally have an advantage when it comes to fitness as they have larger hearts and lungs and a higher proportion of haemoglobin - that part of the blood that carries oxygen around the body, which is vital during exercise.

Study leader Professor Kanaley said: 'This research highlights that the advantages we think exercise is going to give individuals may not be the same across genders, particularly for those who have Type 2 diabetes. This is a concern because there are high mortality rates with Type 2 diabetes, especially for women.'

'We keep assuming that exercise will do the trick—we think when we tell people to "go train," regardless of gender, everyone will get the same results. Our research indicates certain exercises may not be enough for women. These findings could help health providers and researchers develop targeted exercise interventions for obese women.The study was published in the journal Metabolism.

The latest figures from Health Survey for England show that 62.8 per cent of  adults in the UK are overweight or obese.

SO WHAT IS THE BEST WAY FOR WOMEN TO LOSE WEIGHT? 

Personal trainer Dan Roberts says 'by far the best way' for women to lose weight is to lift weights. This temporarily raises levels of testosterone and growth hormones, which burns more fat. 

He told MailOnline: 'It's all to do with hormones. Men have more muscle because they have more testosterone. Women have more oestrogen which naturally makes them store more body fat. 

'Women also have to work harder to lose weight because they store fat around the thighs, bottom and stomach to protect the womb and for childbearing reasons.

'Older women in particular have the lowest testosterone levels. It is they, not 20-year-old boys, who should be doing weight-training.'

He also recommends women ditch the tiny dumbbells, too. 'Women should be doing what's known as compound weight training, that is, using muscles such as the glutes and quads.  'The bigger muscle groups you use, the more calories you will burn.'

Read more: http://www.dailymail.co.uk/health/article-2267714/Its-harder-WOMEN-lose-weight-men.html#ixzz3kO6kuFUn
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