This week's challenge: EAT~SLEEP~LIFT~Repeat! Jan 27- Feb 2
"Living the good life" Challenge – SLEEP to Slim Down
Target 6-8 hours a night
So you already know that a well-balanced diet and a regular exercise program are keys to losing. But are you listening to that other recommendation you’ve heard more than once in your life? Get plenty of sleep. Recent medical studies show that sleep loss can increase hunger and affect your body’s metabolism in a way that makes weight loss more difficult. So if you’re making a good effort in your nutrition and fitness plans, but still aren't making progress, you might be able to improve your success with better sleep.
Less sleep can:
1) Increase Cortisol hormone levels ~ Cortisol is released at an increased level and makes us feel hungry even if we are full
2) Decreases growth hormone levels ~ With less growth hormone, we reduce the ability to lose fat and grow muscle.
3) Increase storage of fats ~ With a loss of sleep, your body may not be able to metabolize carbohydrates as well, which leads to an increased storage of fats and higher levels of blood sugar.
4) Reduce energy level
Why Snoozing is Important for Losing ~ www.sparkpeople.com/resource/wellness_arti
7 Hidden Ways to Get Better Sleep ~ www.sparkpeople.com/resource/wellness_arti
10 Reasons to Strength Train ~ www.sparkpeople.com/resource/fitness_artic
2) Fitness Challenge – LIFT it!
If you haven't added strength training to your exercise routine, you're missing out on a lot of benefits! Weight training helps burn fat, sculpt lean muscle, and boost your metabolism all day long.
Think you’re too old to start a strength training program? Well think again! Strength training is just what your body needs to fight the loss of muscle, bone mass and strength that comes with age.
Everyone, no matter how young or old, should be doing some kind of regular strength training. This could be at the gym, or at home using very little equipment. Resistance bands and balls, small hand weights, water and even your own body weight can be used as resistance when designing a strength training program.
Target 2-3 times a week with each major muscle group
Aim to train each muscle group at least two times per week, and up to three if you have the time or are more advanced. One day per week may help you maintain your current level of strength, but it will not be enough to build muscle. It is important to rest 1-2 days in between working out the same muscle(s). Rest days give the muscles time to repair themselves from small tears that occur during strength training, and this is how you get stronger.
Reference Guide to Strength Training ~ www.sparkpeople.com/resource/fitness_artic
Exercise Demonstrations ~ www.sparkpeople.com/resource/exercise_demo
The Towel Workout Makes Toning Easy ~ www.dailyspark.com/blog.asp?post=the_towel
3) 'What is?" Challenge – WEIGHT LOSS TROPHIES
Have you lost 5lbs? or even10lbs? It’s time to celebrate and display your trophy.
Spark Trophies are motivational tools designed to reward you for activities you perform at SparkPeople.com, from earning SparkPoints to losing weight.
Select your own trophy based on your weight loss progress. To select your own weight-loss trophy, go to your SparkPage. Click the "Awards" tab at the top. Under the right side column called "My Trophies," click the “Manage My Trophies”. At the top of the next page, click the button that says "Add Weight Lost & Event Trophies." There, you can select your weight loss trophy each time you reach a new milestone.
Earn SparkTrophies for Reaching Your Goals: www.sparkpeople.com/resource/motivation_ar
Edited by: MICHIGANLORI at: 1/27/2013 (08:29)
Farmington Hills, MI
Silver Spy Sleuth Status ~ Super Sleuth
BLC22,23 ~ Silver Spies (Co-Cappie)
BLC20,21 ~ Silver Spies
Fit-by-50! ~ Team Leader
| current weight: 139.4