• Join Now
  • Locations
Featured

Trainer Tip: 10 Tips for Losing Those Last 10 Pounds – #7 of 10

By Barbara Baez @BarbaraMBaez · On October 6, 2011

(For the previous tips, go here.)

Tip #7: Get 6-8 hours of sleep per 24 hour period.

In a prior post, I outlined tips for sleeping soundly through the night (or day, if you are a night shift worker). If you must catch naps during the day to meet your tally, go ahead. Your biggest pulse of growth hormone happens during your deeper sleep stages. This increases fat burn and muscle toning.

A lack of sleep minimizes your ability to control blood sugar, causing insulin to inhibit your overall fat-burning as a result. Lack of adequate sleep also increases grehlin and decreases leptin sensitivity. These are the yin and yang of your hunger hormones. Without enough sleep, you will find yourself wth insatiable cravings, and your metabolism will decrease. You will feel too fatigued to exercise with vigour, if at all.

Before bed, decompress with a good book or meditiation tape and some herbal tea, such as chamomille. Turn off the computer at least an hour before bed, and turn off your cell phone or hide it in a bedside drawer, so it is close for emergencies. Keep your bedroom cool and dark, and allow yourself enough hours of sleep per night to “sculpt” your muscles. Your recovery process happens when you sleep, and your cells are healing as protein synthesis occurs.

(Tomorrow: Tip #8 for Losing Those Last 10 Pounds)

Trainer Tip by Sandra Ferrerio, certified LiveRite weight loss coach, trainer, and class instructor at Lucille Roberts in Yonkers. Read her full bio here.


(Visited 79 time, 1 visit today)
lose last 10 lb.Lucille Robertssandra ferreriosleepweight loss
Share Tweet

Barbara Baez

is the Director of Digital Marketing at Lucille Roberts with a B.A. in Journalism and a love for social media. Barbara is a Long Island native, now living in Westchester, who loves strength training and a flexible dieting “IIFYM” approach to staying in shape. Vegetarian, nail polish junkie, and Instagram addict, Barbara loves being a part of the Lucille Roberts fitness family!

You Might Also Like

  • Featured

    Simple ways to improve your health in 2018

  • Featured

    Holiday Gift Guide 2017

  • Featured

    Here’s how you can feel better about yourself + do good for others.

  • Featured

    Simple ways to improve your health in 2018

  • Exercise

    Your Gym Routine is Ruining Your Fitness Progress.

  • Featured

    Holiday Gift Guide 2017

  • Featured

    Here’s how you can feel better about yourself + do good for others.

  • Featured

    Strength in Numbers – POWER OF PINK recap.

Our latest posts

  • Simple ways to improve your health in 2018

    January 3, 2018
  • Your Gym Routine is Ruining Your Fitness Progress.

    December 8, 2017
  • Holiday Gift Guide 2017

    December 7, 2017
  • Here’s how you can feel better about yourself + do good for others.

    November 10, 2017
  • Strength in Numbers – POWER OF PINK recap.

    October 31, 2017

Lifestyle

Beauty

FabFitFun Summer Box is the Definition of Sunshine in a Box + Giveaway!

A brightly colored pink box with smile induced emojis all around it. This is only the beginning of what to expect when you get your hands on the ...

On July 25, 2016 / By Alyssa Holder

Your Go-To Tips For an Amazing Prom Night

3 Home Remedies For Winter Skincare

More Posts

Beauty 911: Don’t Have Time To Remove Makeup Before Your Lunchtime Workout?

On June 2, 2015

Why You Should Be Taking an Epsom Salt Bath

On April 6, 2015

Beauty 911: Apply Too Much Bronzer?

On March 17, 2015

Beauty 911: Try This Alternative To Dry Shampoo!

On March 10, 2015

What To Wear Under Your Workout Gear

On February 19, 2015

Fitness

Exercise

Your Activewear for the Warmer & Brighter Months

Summer is basically here and it is about time to switch out your activewear to match the season. Unless you have no issues with exercising in the sweltering ...

On June 21, 2017 / By Alyssa Holder

Schwinn Shares; How to Switch Up Your Workouts

Schwinn® Shares How to Keep Your Fitness Routine Fresh for Every Season

More Posts

Meet Anaflore; Strong Mother, Gastric Sleeve Surgery Patient & Our Next Winner of Our One Year Personal Training Giveaway!

On April 13, 2017

Benefits of Using the Treadmill and Elliptical Machines

On April 5, 2017

3 Kickboxing Moves to Burn Belly Fat

On March 10, 2017

Buddy Up With These Body Weight Only Workouts – No Equipment Necessary!

On March 7, 2017

Everything You Need to Know About Insanity

On February 1, 2017
  • About Lucille Roberts
  • contact us

© 2018 Town Sports International. All rights reserved.