Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Can’t Lose Fat? – maybe You Need More Sleep! September 14, 2014

Filed under: Fitness,Health — jax allen @ 3:45 pm
Tags: , , , ,

An interesting article for you that ties in with lots of studies about Fatloss…….

The facts on the effects of sleep on fat loss
By
Krista Boulding / Campbell River Courier-Islander
September 5, 2014 12:00 AM

What does sleep have to do with fat loss? Quite a bit actually.

20140914-163202-59522201.jpg

The most obvious connection is that when we’re exhausted we make less healthy choices; we seek out sugar, caffeine, and fast food to fill the energy reservoir quickly. We don’t have the motivation to make healthy meals from scratch, go to the gym, or walk the dog. Our willpower and drive are greatly diminished and we can’t resist those temptations we normally say no to.

On a deeper level, there is a reason for this. Sleep deprivation completely messes with our hormones. The infamous stress hormone cortisol goes on the rise. And we all know what that means: high cortisol = more belly fat! Grehlin, the hormone in charge of our hunger signals, increases. And Leptin, the hormone that keeps us satiated, decreases. So that leaves us really hungry and never satisfied…oh boy! Another alarming result of sleep deprivation is an increase in insulin resistance. Insulin is the hormone in charge of keeping blood sugar levels in check, and it also manages our fat storage. If you have insulin resistance, you will not process dietary carbohydrates properly, blood sugar levels rise, and you lose the ability to effectively burn fat. Not only that, but your risk of developing Type 2 diabetes increases significantly!

Another interesting fact: if you forgo sleep to wake up at the crack of dawn for your regular 5:30 a.m. boot camp, or morning 5 km run, you may actually GAIN weight. Yeah, I know, that is how important sleep is! Despite all those calories you’re burning, if you’re in a sleep deficit, your body will not respond well. Exercising in the morning is wonderful, don’t get me wrong. But pressing snooze once in awhile and skipping your workout when you’ve had a rough night, can actually benefit your waistline.

Just an aside, for all the ladies going through menopause and gaining weight despite maintaining a healthy diet, focus on your sleep and reducing your stress levels and you will see results!

20140914-162931-59371644.jpg

———————————————————————————————————–
I always tell my clients, work on sleep FIRST. Aim for a minimum of seven hours per night. Get off the computer, shut the TV off, and go to bed! It won’t matter how much you exercise or how good your diet is, if you’re sleep deprived you will struggle with fat loss and you may even gain some. Sweet dreams!

Stay Active. Eat Well. Learn to Relax

Jax

Advertisements
 

4 Tips For Better Natural Sleep. May 19, 2014

Filed under: Health — jax allen @ 5:35 am
Tags: , ,

4 Tips For Better Natural Sleep.

Everybody has trouble sleeping now and then – but you don’t have to yawn and bear it. Insomnia increases with age, and so do its dangers. Poor sleep triggers inflammation and ups your chances of dangerous blood clots and hypertension. Sleeping pills add other risks, especially with age, often leading to daytime drowsiness, memory problems and scary falls.

Rest easy. These four natural strategies have been proven to help people sleep better. Good bet they’ll help solve your sleep problems, too.

1. Spend less time in bed. Sounds counterintuitive: If you need more sleep, stay in bed until you get it, right? Nope. Instead, train your brain to link bed only with sleep (or sex) — not with watching TV, answering e-mail or paying bills. Do those things elsewhere.

2. Hit the sack at the same time each day. If you don’t fall asleep within 20 minutes, get up and do something else until you feel sleepy.

3. Get up if you can’t sleep. Read a book until you feel drowsy again. Or do some slow, gentle stretches and deep breathing.

4. Hop out of bed at the same time every day. Sticking to a regular wake-up schedule, even on weekends, gets your body in a healthy, consistent sleep rhythm.

Get to it…

Jax

 

Stay Youthful #2 Control Insulin Levels July 7, 2013

Stay Youthful Control Insulin Levels

Insulin works together with Growth hormone – so to increase and get the best effect from your GH you must increase your sensitivity to its balancing partner Insulin. That means keeping it level low and steady.
Insulin will influence what your body does with any excess sugars in your blood – eat sugary foods, processed carbs or processed foods and your blood sugar level will shoot up.
You won’t lose body fat while your blood sugar level is constantly high!
Your body cannot tolerate high blood sugar levels. So, Insulin will go to work to gets things back into a healthy balance again.
Take a type 1 diabetic. This is exactly what their problem is. They eat, but they have problems removing glucose from the blood. Because of this, they have to take a shot of insulin in order to get their blood sugar under control.

Luckily, your body probably has functioning insulin hormone system.

20130707-090745.jpg

1. Don’t lower your insulin sensitivity by bombarding your body with high glycemic carbohydrates.
If you stick to whole foods, you shouldn’t have anything to worry about. It’s the processed foods with sugar and flour that are the cause.

With everything that gets thrown at us to make it harder to lose weight, it is even more important that we are doing the right things to optimize what little muscle building/fat loss hormones we have left. Make sure you don’t age your body by overworking this important balancing act.

Tips to keep your blood sugar/glucose level…

2. Eat a good diet

20130707-092503.jpg

3. exercise hard

20130707-091305.jpg

4. Get enough rest.

20130707-091722.jpg

Diet, exercise, and recovery are the cornerstones to any anti-ageing fitness program.

Make sure you have all three right, and your body will start functioning like the young machine that it is.

Next find out how food choices wear you out!

Follow me on Twitter. @jaxallenfitness
For daily hints &tips
Friend me on Facebook. Jax Allen
For interest pages, group & Offers

 

Stay Youthful Increase Growth Hormone! July 6, 2013

Filed under: Fitness,Health — jax allen @ 7:17 am
Tags: , , , , , , , , ,

Stay Youthful Increase Growth Hormone!

Why is it harder to stay in shape as you get older?

Have you noticed that for the same amount of workout time you’re getting less results?

Growth hormone may be your answer….

Growth hormone is a hormone secreted from the pituitary gland that stimulates cell reproduction. It offers an amazing combination of actions for fat loss. It builds muscle, but it also promotes fat loss. There are not many hormones that can do both.

1. Growth Hormone Declines With Age
So what are the factors that lower and increase growth hormone secretion? First, let’s take a look at one of the biggest problems of growth hormone levels. That problem is that it rapidly declines with age.

** See the following chart.

20130706-081307.jpg

Ever wonder why it was so easy to stay in shape when you were younger?
Well, this is one of the many reasons why. Growth hormone declines rapidly with age, it is imperative that we aren’t inhibiting what little growth hormone we’re able to produce. Beyond supplementing GH, you can still optimize your own body’s GH release. Growth hormone raises in response to deep sleep, high-intensity exercise, and low insulin levels.

2. Growth Hormone and Sleep
Growth hormone is released during REM sleep. We hit REM sleep several times during the night, starting about 90 minutes or so after falling asleep.
During each of the REM periods, bursts of GH are being released. Your body then uses this hormone to build muscle and use fat stores among other things.

So make sure you are getting enough sleep and you are getting it at similar times everyday. Get a good sleep App for your smart phone or tablet – place it by ur feet NOT your head. Monitor your sleep – you ay be surprised. You will be able to improve your sleep quality.

3. Growth Hormone and High-Intensity Exercise

Growth hormone is also released in response to high-intensity exercise. The higher the intensity of the exercise, the higher the release of GH.
GH is also at its highest during the first 30 minutes of exercise. After that, it starts to decline.

**Take a look at the following two charts.
The first shows the relationship between exercise intensity and GH release.

20130706-081452.jpg

The second chart shows how much GH is released in relation to your workout length.

20130706-081600.jpg

As you can see, keeping your workouts short and intense is best for optimal GH release. My system uses short workouts of about 24 – 30 minutes, with prep and re- hab wrapped around them. My clients lose plenty of fat – NO plateaux – NO problem!

Follow me on Twitter. @jaxallenfitness
For daily hints &tips
Friend me on Facebook. Jax Allen
For interest pages, group & Offers