5 ways to burn fat while you sleep

Lose weight while you slumber

Wouldn’t it be great if you could lose weight while catching a bit of shuteye? Good news – you can! Here are five handy ways you can burn fat while you’re asleep.

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.

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 the Journal 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.

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Belly Fat Diets for Weight Loss

When you're looking to lose weight focusing too much on the stomach area is a mistake as it can be very difficult to lose belly fat simply through exercise. You have to learn a combination of diet and exercise in order to be able to properly you choose fat from your stomach area. You'll find that combining the right diet in addition to exercise is the best way to be able to get rid of the unwanted pounds that you have around your stomach.

Going on a diet to get rid of belly fat does not mean that you need to get rid of all of your favorite foods. And it is not all about eating fruits and vegetables as you can still eat all of the foods that you enjoy. What you want to do is start eating a sensible diet of a basic small meals a day that way you're keeping your metabolism going. You do not want to overly involved in anything that is high in sugar or fats and if possible you want to reduce the amount of carbohydrates that you're consuming.

Another excellent idea when you want to create a diet that is gonna help you lose belly fat is to replace a lot of the fatty foods that you eat with fruits and vegetables. While you do not have to give up every one of your favorite foods by replacing some of the foods that you eat with fruits and vegetables you will be able to start losing fat in your stomach area. There are a great many ways to prepare fruits and vegetables so you should definitely find some way to prepare them that you enjoy.

You'll also want to look for foods that help to burn fat. For example spicy foods are often able to increase your metabolism so if you can increase the amount of spice in your diet deal may often find that your metabolism will increase thus your weight loss in your belly area will increase.

As you can while burning belly fat can be difficult it is not impossible to do. You want to make sure that you creates a diet of good foods and a good exercise regimen and you'll go far in getting rid of the unwanted pounds that you have in not only your stomach area but the rest of your body as well.



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7 Essential Fitness Goals and How to Achieve Them

We all wish we were faster, fitter, stronger and slimmer, but most of us don’t know how we can ever achieve all of these fitness goals. Here we show you how:

How to run faster

Cross training, fuelling your body correctly and enabling your body to recover between runs are all great ways to improve your running performance, and ultimately if you achieve all three of these training tricks you will be able to run faster.

However, in addition to these tricks you should also work on your leg cadence. To do this, incorporate ‘strides’ into your easy runs. For example, once you’ve completed an easy run, sprint at around 85 per cent maximum effort for between 75m to 150m. Then, walk the same distance to recover. Repeat this between six to 10 times, depending on your fitness levels.

Remember though, this is supposed to be an easy session. Don’t work too hard or else it will become another tough training day and your body won’t have had the chance to recover.

Completing strides at the end of some of your easy runs will increase your leg speed and help you to run faster.

How to burn fat

Burning fat is something most of us would love to be able to do. One way you can achieve this fitness goal is by lifting weights. When you lift weights you build lean muscle. This kind of muscle is great if you want to burn fat because for every pound of muscle you possess, you burn around six and a half calories per hour. So, the more muscle you have, the more calories you should burn.

To lose fat you should also incorporate healthy dairy foods into your diet. Most people who want to burn fat may avoid dairy products, but scientists have found that when people eat foods that are rich in dairy they absorb less fat.

How to lift heavier weights

If you want to lift heavier weights you need to improve your strength. To do this, begin to lift the weights you currently use, but lift faster. A study in Alabama found that people who lifted their weights more quickly - lifting their weights up within one second and lowering them down within one second - were able to lift 250 per cent more compared to those people who lifted their weights for five seconds and lowered them for 10.

Never sacrifice your lifting technique in order to lift faster, but if you can maintain good form whilst lifting fast, try to lift more quickly during some of your strength sessions. Using this technique should help you to become stronger and lift heavier weights.

How to improve agility

Agility is often underrated, but if you’re agile you’ll be able to change direction quickly, which is key if you play sports like football, rugby or tennis. You can boost your agility by improving your ability to turn, pivot and move your body quickly. Performing certain exercises regularly, such as the tire or ladder drill, could help you to achieve this. You should also try to work on your balance and your suppleness if you want to improve agility. Try Pilates or spend time stretching every week.

How to create a strong core

If you want a strong core you need to stop doing crunches and instead switch to your gyms TRX machine, the Swiss ball and the medicine ball. Using these three pieces of equipment enables you to do hundreds of core strengthening exercises. The variety of exercises you can complete using these exercises is key to developing a strong core. This is because if you only completed a handful of core strengthening exercises your body would adapt to the challenge, and you would not continue to progress at the same rate you would have done had you done a new exercise.

How to improve recovery

Eat a combination of protein and carbohydrates soon after a tough session, such as oats, Greek yoghurt or a tub of cherry compote. Eating these kinds of foods will help repair your muscles. You will also replenish lost nutrients.

To improve recovery, you should also buy a foam roller. This budget-friendly tool is one of the most effective and easiest ways you can aid your muscles recovery. 

How to improve flexibility

Before a workout you should complete a dynamic stretch session. This will help to improve flexibility within your workout. End your sessions with a decent cool down too.

As well as your warm up and cool down work, do some stretching sessions throughout the week. Stretching may not feel like you’re getting much of a workout, but they’re vital for improving your sporting performance. If you tend to skip stretching sessions, you might benefit from attending Pilates or yoga classes.

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11 Best Fitness Tips of All Time

Fitness tips can be a bit faddy. Experts and trainers are constantly trying to come up with new and innovative ways to whip your body into shape. However, these 11 best fitness tips have been tried and tested. They may be classics, but they are classics because they work. Give them a go and you’ll be able to burn more fat, build more muscle and transform your body:

Burn fat

To burn fat you need to do some interval training sessions. Not only are they time-efficient, interval training sessions are also great for burning fat because they make your body use up its carb stores, which in turn makes your body use fat for energy. Plus, even after you have finished your interval session your body continues to burn calories. Win, win.

Build more muscle

If you’re used to strength training and you want to build more muscle you need to incorporate drop sets into your workout. This involves lifting weights until you experience muscle failure and then, using a lighter weight, you continue to do the same exercise. For example, complete one set of between six to 12 reps with a heavy weight, then without resting switch to a weight that’s lighter for the second set. Finally, without taking a break switch to an even lighter weight to complete your final set.

Mental power

You may be physically fit, but if you haven’t worked on your mental strength you won’t be able to fulfil your fitness potential. To toughen up mentally, become very aware of your internal dialogue. If a negative thought pops into your head, such as ‘I can’t do this’ or ‘I’m too tired’, try to replace it with a positive one.

Don’t forget agility

So many people underestimate agility. If you are agile you will be able to perform better during your workout and get better results. The time you spend improving your agility will be well worth it. To work on your agility the American Council of Exercise suggests you do ladder drills, balloon drills, cone drills and medicine ball drills.

Weights on the treadmill

To save time and to give your body a tough workout take a pair of dumbbells onto the treadmill. Set the speed of the treadmill to a fast walk and then do some upper body exercises, such as lateral raises and shoulder presses.

The right time to train

The right time of the day to train is controversial. Some people say that if you train in the morning, before your breakfast, then you burn more fat. Other people say that if you work out in the evening you perform better compared to if you worked out earlier in the day. Christian Finn, a personal trainer and the creator of Muscle Evo, suggests that the right time of the day to train depends on you, your fitness goals and whether you are a morning or evening person. Christian suggests that whatever time of the day works for you is the best time for you to train. Simple.

Video diary

You know that if you are going to continue to work out you need to continually boost your motivation levels. A great way to do this is to start a video diary. Record your thoughts and feelings about your body and your performance.
If one of the reasons you want to get fit is to change the way your body looks, you could also take some full body shots of yourself. That way, when you look back through your video diary you can really see the results you have achieved. It’s also really interesting to see how your thoughts about yourself, your body and your performance have changed over time.

Eat these foods

We all know that if we’re going to achieve our fitness goals we need to have a balanced diet that meets all of our nutrition needs. When looking for the best way to do this it can be easy to become overwhelmed by the amount of diet information that is out there. However, if you try to incorporate foods that are the most nutrient dense and the least processed into your diet, you will probably be getting a very decent, healthy and balanced diet.

Improve recovery

Lots of people who are very fit often tend to skip or skimp on their recovery. But if you don’t allow your body to recover properly, you won’t continue to progress and you also might pick up a nasty injury too. To allow your body to recover properly, follow the three ‘Rs’ – rehydrate, refuel and rest.

Intensify your go-to exercises

If you always do push-ups, intensify the exercise and do a squat-thrust push-up instead. If you love doing crunches, hold a medicine ball whilst you complete some of your ab workouts. Tweaking your go-to exercises in this way will ensure you continue to challenge your body and reap the rewards of your training sessions.

Mix things up

One of the biggest mistakes people make when they are trying to keep fit is that they stick to the same workouts. If you’re guilty of doing this you need to mix things up. Use different machines in the gym, join a new class or try a new sport.
Try new things regularly or tweak the exercises you currently do so that you can continue to get fitter. Mixing things up will also keep you focused and will help you to enjoy exercising more.

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