The Fitness Pro’s Guide to Better Sleep

The three prerequisites for optimal physical fitness is exercise, diet, and sleep. Of all the three variables, sleep often gets neglected by most fitness fanatics.

The importance of sleep cannot be overemphasized in any training regime. It is an essential factor that affects both your diet and your workout performance. For those who don’t know, sleep helps to keep your hunger hormones in check and help with your cravings and appetite.

Inadequate sleep or sleep deprivation has lots of consequences on individuals. Folks who sleep poorly at night, end up gaining as much as 38d calories on a daily basis than people who get adequate sleep. Also, inadequate sleep can also affect your immune system, and that means there is an increased likelihood that you may fall sick, become injury prone, and even have mild to severe amnesia.

Nobody is above the repercussions of inadequate sleep, not even the best fitness coach or trainer. In as much as you are a fitness coach and you are taking care of your clients, it is even more important you focus on your health as well so you can give your best every time.

This guide is created explicitly for fitness pros, strength coaches, and trainers, in a bid to assist them with their sleep challenges. Below are some of the reasons why fitness pros and coaches don’t do so well with sleep

 

• Too much coffee and occasional booze
Fitness trainers are often one of the busiest set of persons one could find. In order for them to get through their busy schedule, they often depend on caffeine and occasional booze to keep them awake all day.

Everybody knows caffeine and sleep don’t work together, and in as much as it keeps you active all through the day, t can deprive you of sleep not just for a night alone but as high as 3 to 7 nights depending on your body system.

Limit your caffeine intake, and if you need a pick me up, you can head outside and get some fresh air and sunlight.

• Crazy working hours
Several fitness trainers have crazy working schedules that see them work from as early as 4 am in the morning to as late as 10 pm in the night. Most trainers would say time is money, hence why they need to ramp up the extra work ours. But then again, it isn’t worth it if all the money you make, you end up spending it to treat yourself.

A simple solution will be to utilize the free time you usually get in the midafternoon to sleep. This time, clients don’t often come around for their training, you can pick up a quiet spot or a sleeping room and take a nap. Do this continuously, and your body will adapt to it.

 

• The superman feeling
Well, you think you are superman, so you can go all the distance by not sleeping adequately, well spoiler alert you are not.
Given the nature of the job you do and the amount of energy you utilize, you can’t carry out your daily routine on just a 4-hour a night sleep. You would only compound problems for your body in no so distant time.

It is recommended that you sleep a minimum of 8 hours every night (or close to that number) for you to function effectively and still maintain optimal health.
For you to be your best you need adequate sleep, even Superman gets to sleep adequately despite his busy schedule saving the world.

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3 Workout Goals all guys should have

Guys who workout usually have workout goals that are aesthetically based. Today we discuss 3 REAL workout goals all guys should be thinking of!

The gender differences in physical activity participation are enormous. Though the participation is higher in males, a whopping 87% of the male population still does not pursue physical activity daily. This poses a great risk of obesity and the related ailments.

These three fitness goals should be on your list whether you are a newbie or oldie to the world of physical fitness.

Improving Cardio

Cardio aims to improve health by strengthening the cardiac muscles. Regular cardio improves heart and pulmonary health, increases stamina and HDL levels and decreases LDL levels. Consider joining Menstrong.com to gain access to well planned out workout training system!

  • Jumping Rope at a moderate pace burns 10-15 calories every minute. With low financial investment and higher control, it improves agility and bone density.
  • Planks burn stomach fat and strengthen your shoulders and back.

Here is a workout video that you can follow:

 

 

Strengthening Back Muscle

31% of men are prone to lower back pain which hinders their ability to conduct day-to-day activities. Prolonged back pain from stress and physical strain can lead to inflammatory conditions such as arthritis, osteoarthritis, and spondylitis. People frequently undermine the lower back while they continue to work on their upper back. This 25-minute video will help you strengthen your lower back and give you a list of do’s and don’ts for taking the first step.

 

 

Controlling Hypertension

The prevalence of hypertension in men in 2010 is 31.65 per 100,000 worldwide. The results were published as per a literature review of epidemiology studies conducted between 1990-2010. WHO recommends a moderate aerobic activity of 150 minutes per week or 75 high-intensity work out for adults. Following are some exercises available at the disposal:

  • Jogging or brisk walking, a moderate activity that sets the tone for increasing endurance will definitely help you in embracing a full-fledged exercise schedule
  • Swimming combats overheating and is easy on the joints. It improves circulation which, in turn, curbs high blood pressure.
  • Active sports such as tennis, badminton or basketball strengthens the heart over time. However, existing hypertension patients must seek medical attention and regular monitoring while pursuing active sports.

 

Fitness comprises of both mental and physical aspects. You will witness the change for yourself in you as you progress on your journey. Start your journey today at Menstrong.com

 

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Is CrossFit Your Cup Of Tea?

If you are going through hell, keep going!! Stopping in mid-way won’t serve the purpose!

This statement is more or less apt for CrossFit enthusiasts. In CrossFit, rigorous exposure to intense exercises makes this particular exercise challenging. CrossFit isn’t just about any layman; instead, it is for those who are passionate, energetic and excited to hit the gym. For such folks, hitting the gym ain’t about just losing the fat, shaping the body and a good physique, it is more about being passionate about the workout session that you can subject your body too.

Specific Dynamics of CrossFit

Being driven by Mob’s emotion and adrenaline rush and the necessity to amend things, no matter what cost they come at. These are two aspects juxtaposed for CrossFit training. It isn’t for everyone, if you have heard this statement, consider it Biblical, as it is that way around.

For most, CrossFit might be hard because it is tough, but it isn’t that way. CrossFit is not at all harsh; it is beyond explainable terms in words. It is more or less an emotion and fortitude of mind to do the stuff.

Why Do Not Many People Prefer to Get Enrolled in CrossFit?

Well, the reason is simple, and more or less, bank on target, you don’t have the balls to endure the rigorous wear and tear. In the CrossFit exercise, the individuals go through tough training sessions. Performing repetitive activities without rest wear and tears the muscle In most cases, muscle tears become grotesque. At the same time, with the Cross Fitters, the possibility of developing rhabdomyolysis is more.

It is a situation, in which the muscle fibers break down with a release in the bloodstream, and from there, they go to the kidney. At times, it becomes difficult for the organ like kidneys to filter bouts of fibers and hence kidney ailment gradually occurs.

How Does the Fraternity of Cross Fit Survive?

The fraternity of CrossFit built on resistance, willpower, and determination, shapes the health fraternity. In the training program, trainees get challenging exposure to a new way of building and developing muscles. The Cross Fitters are a different niche altogether. The only fuel that keeps them motivated is loud cheers of the comrades, the passion for standing unique and never-ending willpower.

A Word of Caution: Not for Those With A Weak Will Power: CrossFit Defying The Standard

Cross Fitters are Unique, and They are Different, and They are Resilient.

PRE-WORKOUT VIDEO: Kendrick Lamar – Big Shot (ft. Travis Scott)


PRE-WORKOUT VIDEO: Kendrick Lamar – Big Shot (ft. Travis Scott)
Back with another hard-hitting pre-workout video for all the gymsters out there! Be sure to subscribe to our videos to get notified of when we drop the next pre-workout video for you guys! let’s get it!
+——-TJ——+
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NO GAINS? HERE’S HOW TO OVERCOME WORKOUT PLATEAU

HOW TO OVERCOME WORKOUT PLATEAU: 

Millions of people everyday workout for improving health. Both male and female fitness is essential for carrying out regular activities. Keeping oneself fit is one of the most important factors nowadays. In this article, we are going to talk about overcoming a severe problem of Workout Plateau.

How to Overcome Workout Plateau?
A workout plateau refers to the period when your body will no longer respond to your improving health. It occurs when there is an abrupt stop to weight loss or muscle gain in males and females. So in the following section, you will come to know how to overcome workout plateau-

Maintain a consistency
Do not give an abrupt break or never workout in excess. Maintain a consistent schedule according to which you must workout. Consult with your trainer or physician about the program and types of exercises that you must conduct for improving health.

Eat healthy food
Do not overeat and at the same time prevent yourself from eating junk food. Eat food in moderate and calculated amounts throughout the day. For male and female fitness, nutrition, vitamins, and carbohydrates are necessary. Eat leafy vegetables, fresh fruits and protein packed seeds and lentils.

Try new techniques
Consult your gym trainer and ask them to show you different kind of techniques with the help of which you can promote an improving health. Different exercises will keep all the parts and muscles of your body engaged and thus prevent fats getting stored unnecessarily.

Keep increasing your potential
A study has found that people who keep themselves engaged in the same techniques and measurements do not improve on health. Their body gets accustomed to the same workout and weights. Thus for both male and female fitness, you must keep increasing your potential for exercise slowly but steadily.

Take breaks
Do not engage yourself in excessive exercise or work out because it can prove to be a fatal decision; this is because your body needs time to re-energize and start a new day afresh.
If you start to feel you are going out of breath or experience dizziness, or extreme fatigue then breaks are a must. If performing resistance training exercises or exercises of high intensity, that too requires breaks in between sets which is vital to prevent injury. The more intense the activity, the more extended and more frequent the rest periods should be.

So these are the few ways by which you can prevent workout plateau. Please check out our youtube channel for more fitness and motivation content!

 

SECRET TO MASSIVE SHOULDERS – iWontLose


SECRET TO MASSIVE SHOULDER
TJ couldn’t make it for today’s video so he past the paton to BIG MIKE to do his thing today. Wanna get those shoulders to grow follow these easy steps to getting massive shoulders. Follow mike on instagram:
http://instagram.com/daebonyking
+——-TJ——+
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+——-Connect——-+
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2018 WORKOUT MOTIVATION PT.1


2018 WORKOUT MOTIVATION PT.1
Video fuelled by http://PharmaFreak.com
TJ is back with a new video and this time he brought partner along!! Introducing BIG MIKE. Get ready to get pumped up with today’s workout motivation video. It’s our first one of 2018. So Grab your training partner and hit the gym for a full body fat-burning circuit. Take Pharmafreak muscle Freak pre-workout about 15 min before you start your warm up.
Workouts. 🏋️🏻‍♂️
Warm Up on bike or rower for 3-5 min
Barbell or Dumbell Lunges 10-15 reps for 5 sets
Front Squat 10-12 reps for 3 sets
Incline Dumbbell Fly 8-10 reps for 5 sets
Incline Narrow Dumbell Press 8-10 reps for 3 sets
Partner Tag Push Ups 1 set to failure
Straight-Arm Pulldown 3 sets 10-12 reps
Leg Raises 3 sets of 15-20 reps
V-Sit Ups 3 sets of 15-20 reps
Lateral Raises 3 sets of 10-12 reps

+——-TJ——+
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NEW VIDEO

7 DEADLY EXERCISE CIRCUIT


7 DEADLY EXERCISE CIRCUIT
TJ is back with another workout video! Got limited time to train? that’s fine next time perform this 7 workout circuit. Guaranteed to get you sweating and getting a full body burn. Let’s go! SUBSCRIBE
+——-TJ——+
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BEAST BACK WORKOUT CIRCUIT


BEAST BACK WORKOUT CIRCUIT
What is up everyone!?! TJ is back with a new and exciting workout routine in today’s video. So what’s today’s workout you ask? a 2 part circuit routine targeting your back muscles. There is a total of 12 exercises so be prepared to sweat and fight through the burn.
+——-PROTOCOL——+
10REPS
3 SETS PER CIRUCUIT
50% OF YOUR MAX WEIGHT
30SEC BREAK BETWEEN EXERCISES, TRY AND GO CONTINOUSLY THROUGH ALL WORKOUTS IF POSSIBLE. DRINK H20 TO STAY HYDRATED!
+——-TJ——+
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TOP 5 FAT-BURNING WORKOUT EXERCISES!


TOP 5 FAT-BURNING WORKOUT EXERCISES!
What’s up everyone? thanks for coming by to watch this serious yet informative fitness video. So today TJ is showcasing top 5 fat burning workout exercises.
+——-PROTOCOL——+
10 REPS X 4SETS
REST FOR 30SECS MAX
GO HARD OR GO BABYSIT YOUR SISTER!
+——-TJ——+
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