Adequate Sleep + Clear Head + Clean Diet = Loads of Energy and Results!

Listen up!...

This step, alone, could be why you are not where you want to be!

You should be getting at least seven hours of uninterrupted sleep every night. I can not stress enough how important this step is in determining how your endocrine system (controls your hormone levels) will function.

You’ve probably heard of the term, human growth hormones or HGH; well, this particular hormone is vital in repairing and restoring cellular function. Your HGH is released a few times throughout the day but it is also released 3-4 times during sleep; I am not referring to the 20-minute catnap you had at your lunch-break. This slow release occurs throughout your nightly-slumber and that is why it is imperative that you not interrupt this crucial cycle.

A research study indicates that as little as 1-2 nights of restless sleep, or late-night insomnia could throw your entire endocrine system off to China!

I’m being serious though, you need your rest! How much, you ask? At least seven hours per night on an empty stomach, and the sooner the better.

Yes, you heard me right, NO food before bed! Studies have shown that your digestive tract could interfere with hormone secretion.

Also, carb-cravings begin after around 10’o’Clock, when your blood sugar level plummets, therefore impairing your judgment of your weight-loss goals. Your self-discipline can get a little unguarded; especially if you’re knocking back the booze after a long week (I will discuss the alcohol consumption thing later).

Anyways, back to hormones, the HGH, alone, essentially controls your energy levels, metabolism efficiency and a clear headedness- all of the elements required for weight loss success.

You know how a zit on your face, or a cut on you knee can do a tremendous amount of healing when you wake up in the morning. This is because layers of skin, also known as microscopic cells, begin to form over the effected area-

Translation: your cells begin to regenerate and restore themselves which promotes healing and rejuvenation.

And think about how a terrible sunburn can subside tremendously after a good night’s rest; the instant relief you feel in the morning. It is the same with exercise. Your muscles need time to recover.

In the gym, you are essentially breaking or tearing down muscle tissue. When you’re NOT working out, especially during your REM (rapid eye movement sleep) cycle, your muscles are actually regenerating and forming.

The bottom line is, if you want to see optimal results, you HAVE TO get your rest.

I also highly suggest getting to bed before midnight, at least. People tend to crave carbs late at night which can add up quick for your daily calorie-intake. All of the hard-work you put into your workout and a healthy diet for the day is sabotaged by late-night cravings and mindless eating.

Thus, it is always best to load up on carbs at an early morning breakfast, that way you have the entire day to work them off.

Now, this is not an excuse to go obliterate some sugary pastries and high-carb bagels, as you rationalize in your mind how you will burn them all off. I’m speaking more along the lines of, a bowl of steel-cut oatmeal, a slice of whole-wheat toast, whole-wheat, buckwheat or oatmeal waffles, or a serving of high fiber, low-sugar whole grain cereal.

Also, it is very important that you combine a fat and protein source with each meal, including breakfast. This will help satisfy you for a longer period of time. Then eat a moderate amount of carbs for lunch and a low-carb, high-protein meal for dinner. This will help you fall asleep and STAY asleep.

Lastly, try not to consume too many fluids before bed, as this could be another trap, when you have to get up to use the restroom, and again interfere with your sleep patterns.