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Sleep your way to your goals!
Getting less than 7 hours of sleep on a regular basis can eventually lead to health consequences that affect your entire body. Poor sleep is a single factor that can destroy your health, cause weight gain and muscle wasting. Your body needs sleep, just as it needs air and food to function at its best. In the aspect of health, fitness and weight loss, sleep is equally as important as diet and exercise.
When we sleep our body repairs itself from the wear and tear caused throughout the day. When we sleep our body releases hormones that help to repair the body tissues.
Lack of sleep can cause several health issues
- Anxiety and depression
- Chronic fatigue and drowsiness
- Hormonal disturbance [Shop Here]
- Weight gain and weight loss resistance [Shop Here]
Proven ways to increase sleep quality
- Refraining from using electronic devices right before bed
- Cut off coffees and teas in the evening hours
- Avoid irregular and long daytime naps
- Supplementation
-Ashwagandha
-Melatonin
-Magnesium
-Valerian Root - Bedroom environment.
– Comfortable mattress
– Dark room
– Quite place - Don’t eat before bed
- Exercise regularly but not before bed.
- Meditate and relax before bed.
- Don’t drink liquids later in the evening and before bed.
- Going to bed at the same time and waking up at the same time.
Article by Coach Rehan
Certified Personal Training
Certified Strength and Conditioning Coach
Certified Nutritionist
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Top 15 Health and Fitness Myths
- Myth: Spot reduction is possible to reduce fat from a particular area of the body.
Fact: Spot reduction is a myth, and it is not possible
to reduce fat from a particular area by doing specific exercises targeting that
area.
- Myth: Carbs are bad for health, and one should avoid them to lose weight.
Fact: Carbohydrates are an essential nutrient required
by the body, and a balanced diet with the right amount of carbohydrates can
help in weight loss.
- Myth: Stretching before a workout prevents injury.
Fact: Stretching before a workout may not prevent
injury and can sometimes lead to injury. It’s better to do a warm-up before
starting an exercise routine.
- Myth: Lifting weights makes women bulky.
Fact: Lifting weights does not make women bulky. It
can help in toning muscles and improving body composition.
- Myth: Cardio is the only way to lose weight.
Fact: Strength training can also help in weight loss
by building muscle and increasing metabolism.
- Myth: Fasting is an effective way to lose weight.
Fact: Fasting can lead to weight loss, but it is not a
sustainable or healthy way to lose weight in the long term.
- Myth: Drinking lots of water can flush out toxins from the body.
Fact: Drinking water can help in hydration, but it
does not flush out toxins from the body.
- Myth: You need to workout every day to see results.
Fact: Rest and recovery are essential for muscle
growth and overall fitness. Overworking can lead to injury and burnout.
- Myth: Fat-free or low-fat foods are always healthy.
Fact: Fat-free or low-fat foods can be high in sugar
or other additives, which can be unhealthy. It’s important to read labels and
check for the overall nutrient value.
- Myth: Doing crunches will give you a six-pack.
Fact: Six-pack abs are more about body fat percentage
than just doing crunches. A balanced diet and overall exercise routine are
essential.
- Myth: Sweat is an indicator of a good workout.
Fact: Sweating does not necessarily mean you had a
good workout. It is just the body’s way of regulating temperature.
- Myth: You should always stretch after a workout.
Fact: Stretching after a workout is important to cool
down and prevent injury, but it is not always necessary.
- Myth: Organic food is always healthier than non-organic food.
Fact: Organic food may not necessarily be healthier
than non-organic food. It’s important to choose nutrient-dense foods,
regardless of whether they are organic or not.
- Myth: Running on a treadmill is the same as running outside. Fact: Running on a
treadmill is not the same as running outside due to the lack of wind
resistance and variations in terrain. - Myth: Supplements are a replacement for a healthy diet.
Fact: Supplements can be beneficial in some cases, but
they should not be used as a replacement for a healthy diet. A balanced diet is
the best way to get all the necessary nutrients.
Follow Ascend Nutrition on Instagram for your daily dose of evidence based fitness content.
https://www.instagram.com/ascendnutritionpk/?hl=en
Article By
Coach Rehan – USA Qualified Coach
6 Common Fat Loss Mistakes That You Must Avoid
- Crash Dieting
Apart from the obvious disadvantages of this method; general weakness and nutritional deficiencies. The weight lost from this method quickly regains as soon as the person starts eating again. And this time one may even gain weight above their starting point.
- Not Tracking your calorie Intake
You are not tracking your calories then you don’t know if you are in calorie deficit or not which is the most basic and essential requirement for fat/weight loss.
- Eyeballing food calories
People who are familiar with the concept of calorie deficit, often make this mistake of estimating food calories and not actually weighing it on scale. Make sure to weigh your food on scale.
- Not eating enough protein
Protein is the most important nutrient for fat loss. Researches show that high protein diets are more effective for fat loss. We know that everybody doesn’t want to make their muscles big and protein isn’t just for building muscles. High protein diet is equally important for fat loss and weight loss goals. And don’t worry eating protein will not make your muscles big magically overnight!
Shop The Best Protein Supplements
- Underestimating the importance of Fats
“I am on diet, I only eat fruits and boiled vegetables” You must have heard it once in your life. We hear it quite often. Fats play a vital role in our metabolism, hormone production and digestion. Fats are needed in many hormone production processes and other enzymatic processes without which we cannot function optimally. - Looking for shortcuts
Drink this tea or eat this super food and lose weight in 10 days. These bold claims get attention because who wants to work hard inherently?
I know that I don’t! So do you? No tea, smoothie or miracle super food will give you your desired physique. You have to earn it with your consistent efforts.
Article by Coach Rehan
Certified Personal Training
Certified Strength and Conditioning Coach
Certified Nutritionist
https://www.instagram.com/coachrehanofficial/?hl=en
Common Causes of Neck Pain and Relieving Neck Pain.
Common causes of neck pain and relieving neck pain.
6 out of 10 people are likely to have experienced neck pain at some point in their lives, if they have a sitting job. The most common cause associated with neck pain is the overuse injury due to sitting in a hunched over position for too long. When a muscle stays in a position for too long, it may become stiff and cause pain. This is especially common for people who are inactive. Other common and less severe causes include bad sleeping posture and wrong pillow choice. Overuse injury can be prevented and relived through a simple method known as stretching. When we stretch a muscle, our goal is to bring the muscle in its natural state. Stretching relieves pain and releases any tension present in the affected area.
Poor Posture
Long periods of time spent slouching or hunched over a computer screen can lead to forward head posture, which places extra stress on the neck. Repeatedly looking straight down at a phone or tablet may also cause pain. Try to sit upright with neutral spine. Move and turn your neck regularly during the day.
Bad sleeping posture:
It is better to sleep on your side or back. Belly sleeping causes strain on the spine which can result in pain.
Pillow choice:
If you sleep on your side, make sure that the pillow is high enough to support the neutral position of spine, If the pillow is low it will cause lateral flexion of spine and overuse injury.
If you sleep on the back then the pillow should be low and flat so that it does not cause dorsal flexion of the spine.
Prevention:
Inactive and overused muscles both cause problems. Inactive muscles tent to get weaker due to lack of movement and overused muscles become stiff and rigid. The best preventive methods are
1. Being active and exercising regularly.
2. Strengthening and stretching neck muscles.
Watch this video as we explain and demonstrate simple stretching exercises which you can do anywhere and anytime.
Stretching:
Backward Bending
Gradually lower the chin toward the chest and look downward while only moving the head. Once the head has been flexed forward as far as it can comfortably go, hold the stretch for 5 seconds before returning to neutral position.
Forward Bending
Gently extend the neck by looking upward and bringing the head backward while keeping the shoulders and back stationary. Once the head has gone back as far as it can go without increasing pain, try to hold the stretch for 5 seconds before returning the head to neutral (starting) position.
During a neck extension exercise, the stretch is felt along the front of the neck through the throat.
Bending Side to Side
Slowly bend the head to one side, such as by bringing the left ear toward the left shoulder. During this stretch, the shoulders and back remain still while the neck flexes laterally to the side. Once the head has flexed as far as it can comfortably go to the side, try to hold the stretch for 5 seconds before returning the head to neutral position. This stretch is then repeated in the opposite direction.
Neck Rotation Side to Side
While keeping the back straight and shoulders still, gradually turn the head to the left as far as it can naturally go without increasing pain. Once the head has reached its rotation limit, hold the stretch for 5 seconds before bringing it back to neutral position. This same stretch is then repeated to the right.
Working your upper body through compound exercises indirectly engages your neck muscles which will strengthen them overtime. Exercises that directly engage the neck muscles may not be suitable for everyone and have a risk of injury if the neck muscles are presently weak due to lack of movement. The exercises that work your neck are the deadlift, shoulder press, lateral raise, shoulder shrugs, and upright row. If you are a regular gym goer or athlete and interested in strengthening and hypertrophy of the neck muscles you can include neck isolation exercises like neck ups, neck extensions, isometric neck flexion and extensions. Advanced individuals can go for neck bridge exercise.
Supplementation:
Taking a multivitamin and multimineral supplement may help improve neck pain caused by general weakness of muscles.
Shop Multivitamin and Multimineral Supplements Here!
Other Causes:
Other more serious causes include, Muscle or spinal injury due to impact or sudden jerk(whiplash), herniated(slip) disk, narrowing of the spine due to aging, Arthritis and fracture of the vertebra.
These cases require medical treatment which will include medications accompanied with physiotherapy. Chronic neck pain may be a cause of serious underlying issue. Consult your doctor if the pain persists for more than 10-15 days.
Article by Coach Rehan
Certified Personal Training
Certified Strength and Conditioning Coach
Certified Nutritionist
