A recent study came out following two groups of people on a restricted calorie diet for 14 days. One group slept for 8.5 hours a night, the other for 5.5 hours a night. The group that slept more lost more fat and retained more muscle!
Get some rest, you've earned it.
See the full published paper here: Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity. [Annals of Internal Medicine]
Pot roast recipe! Follow the link to epicurious for an awesome pot roast recipe.
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WOD
for time:
1 mile run
200 kettlebell swings, 24/16kg
1 mile run
compare to 22JUL2009.
The kettlebell standard is hands breaking eyebrow level, using the "Russian" standard.
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Do you feel like your range of motion for going overhead has improved? What about the bottom of the squat or the setup for the deadlift? What about pre/post run?
Use the mobility we've been teaching you! http://mobilitywod.blogspot.com/
You can do this anytime throughout the day... as many times as you like!
THERE ARE NO REST DAYS!
4 comments:
Ok, I need to make quite a few points in response to this post, since there are many misconceptions when it comes to sleep and relationships with various disease states, including metabolic disorders.
First, there is a HUGE difference between sleep restriction and natural sleep duration which I want to make clear. Natural sleep duration can have a wide range, anywhere from 4-10+ hours a night. This is the amount of time your body will naturally sleep and wake up feeling refreshed when you aren’t operating on sleep restriction (most of us don’t actually know what this is like). Even if you wake up before your alarm everyday but aren’t feeling refreshed and alert, you have successfully entrained your circadian (24-hour) rhythms to that cycle, but you still may be sleep restricted. So the first key to making sure you are where you need to be is figuring out your body’s natural ideal sleep duration.
Second; sleep deprivation or chronic sleep restriction does have metabolic consequences. These include decreased leptin (your ‘satiety’ hormone), increased ghrelin (your ‘hunger’ hormone), increased appetite (specifically for carbohydrate dense foods), compromised insulin sensitivity (meaning your body can’t deal with all the sugar you are taking in) and increased blood pressure. In fact, through sleep disruption alone it is possible to induce insulin levels equivalent to type 2 diabetics in healthy young college students over a 1 week duration. This does recover given normal sleep, but it takes time. So there are clear metabolic consequences to having restricted sleep.
However, epidemiological data doesn’t support the idea that short sleep per say is a risk factor for metabolic disorders or disease. While there is a very small increase in both short and long sleepers in metabolic disease, this needs to develop over the course of many years. Most people who are naturally 8 hour sleepers will not be able to maintain a 5 hr/night schedule long term.
Basically, you want to think of sleep in terms of a U shaped curve. Ideally you want to be at the trough of the curve where you are getting the ideal amount of sleep and reducing your risk of disease. If you get either too much or too little sleep your risk will increase, but this is based on your individual set point. In fact, recently there has been more compelling evidence that naturally long sleepers (9+ hours/night) have greater disease risk (and higher mortality rates) than naturally short sleepers (under 5 hours/night) and for short sleepers you must be under that 5 hour/night mark before your risk increases.
From a behavioral point of view if you aren’t sleeping enough you feel tired. You have hormonal changes that are making you crave carbohydrate dense foods (sugar) which will make you have peaks and crashes of energy throughout the day. This reduces your motivation to exercise, ultimately contributing to obesity.
So…. Figure out what your ideal sleep time is and stick to it. Try not to have drastic variations between weekday and weekend schedules. Maintain a good sleep environment (make it as cave-like as possible). And just remember, taking hypnotics or sleep aids will not help you lose weight. Trust me, if sleep researchers could actually prove that we would be making the pharmaceutical companies, and ourselves, very rich right now.
BCS
PS- Did anyone actually read all this?
Horne, J. (2008) Biological Psychology. 77(3), p.266-276.
Van Cauter, et. Al. (2008). Sleep Medicine. 9 Suppl 1. S23-28.
I just wanted an excuse to sleep more. ;)
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