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Flat Stomach Coach eBook

Flat Stomach Coach eBook

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Published by Jungle Jim

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Published by: Jungle Jim on Aug 24, 2011
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Publish a fact, and you can bet someone will interpret it to their advantage to try to sell
something or claim fame! Believe it or not, there are gurus promoting the “Sleep Diet”! It
would be nice wouldn’t it...if it were true?

Of course you can’t just sleep off your fat, although you can actually burn some fat
while sleeping. Conversely, research shows that poor sleeping habits (including over-
sleeping!) contribute to obesity.

The fact is that, although sleeping won’t shed fat and build abs and muscles, not getting
the right amount of quality sleep will certainly prevent you reaching your goal.

Have you ever experienced seemingly insatiable hunger after a

sleepless night?

It might not be imagined! In a number of recent studies, researchers believe they found

a link between sleep, and the hormones that infuence our eating behavior. In one

preliminary test, two healthy men were deprived of sleep for two days. Their desire for
high carbohydrate, calorie-dense foods increased by a whopping 45%.

In an attempt to confrm the fndings from this limited test, researchers asked a thousand

healthy volunteers to record the number of hours they slept each night. Doctors then
measured their levels of two critical hormones, and charted their weight. Volunteers who
reported sleeping less than eight hours each night were found to have lower levels of
leptin, higher levels of ghrelin, and a higher level of body fat. Amazingly, their level of
body fat actually seemed to correlate with their sleep patterns. Those who weighed most
were found to sleep least!

Researchers think that sleep affects production
of two critical hormones, ghrelin and leptin.
Ghrelin is produced in the gastrointestinal tract,
and stimulates appetite. Leptin is produced in fat
cells. It sends a signal to the brain when you are
full.

If you don’t get enough sleep, your ghrelin levels may increase, and your leptin levels
reduce. This causes you to crave food. You don’t feel full after eating.

In addition, surveys show that sleep deprived people are more likely to choose high
calorie sweets and salty, starchy foods for snacks. There are probably two reasons for
this:

Chapter 11

Scientifc research suggests that

sleep deprivation does actually

make you hungry!

The Lean Machine Method

78

Firstly, these snacks are quick and easy to access and eat. No preparation is required.
If you are tired, you might lack the motivation to spend time preparing a healthier
alternative.

Secondly, when you feel tired, you often make the mistake of thinking you need a quick
sugar “hit” to recharge your batteries. As explained in Chapter 5, it does seem to work...
temporarily!

Benefts of sleeping to build and repair muscle.

Sleeping for 8 hours per night means fasting
for 8 hours each night. This fasting is important
to muscle growth. It allows chemical reactions
to take place that help repair muscle and other
tissues, and build and repair aging body and brain
cells.

Sleep also provides relief for the body from the labor of constantly producing energy
to replace energy burned in daily activities. Energy consumption reduces during sleep.
Periods of lower energy consumption are essential for resource conservation. Without
sleep, energy consumption would rise to the point where we would need many more
meals each day to satisfy our needs.

Two more important processes take place during sleep. Firstly, growth hormones (“GH”)
are produced by the pituitary gland. GH is known to increase muscle size, to inhibit fat
storage, and improve general well-being.

In men, about two thirds of daily human growth hormone secretion takes place during
deep sleep. Inadequate sleep leads to under-production of GH, resulting in reduced
muscle growth.

Secondly, protein synthesis takes place. Protein synthesis occurs in the gastrointestinal
tract, breaking down muscles to provide the stomach with amino acids. If you eat protein

before bedtime, the effect of this is signifcantly reduced. Body builders, in particular,

need a high protein snack before sleeping.

Testosterone and Luteinizing (“LH”) hormone levels are also higher during sleep.
Secreted by the anterior pituitary, Luteinizing hormones stimulate ovulation in females
and androgen release in males. Testosterone is a potent androgenic hormone that is
responsible for the development of male secondary sex characteristics.

Sleep helps the body use food

efciently to replace energy and

build muscle.

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How to get a SIX PACK without Sit-ups™...and keep them for Life!

How Much Sleep?

Most healthy people need seven to nine hours sleep each night. Some function well on

slightly less. Others fnd they need more. The fact is that very few of us actually get the

minimum of seven hours sleep.

To discover how much sleep you need, and to improve your sleeping habits, experts
say you should take a few days vacation and sleep as long as you want. Once your

sleep needs stabilize, you should fnd yourself routinely waking naturally after a number

of hours sleep. Take note of the time you retire, and the time you wake. You should

fnd that—give or take a quarter hour or so—you always wake after the same number

of hours sleep. Once you know how much sleep your body needs, set your routine
accordingly.

Sleep Stages

During sleep, the brain works through a series of cycles lasting 90 to 100 minutes. The
two main stages of sleep are known as REM (Rapid eye movement) and non-REM sleep.

A sleep cycle starts with four stages of non-REM sleep. Then REM commences. This

cycle repeats four to fve times each night.

Each of these cycles is critical to adequate recovery of the body and brain. In particular,
REM stage three and four sleep is essential because, during these periods, both body
and brain are at complete rest. Memory consolidation also occurs during these stages.

REM sleep decreases with age, and accounts for about a quarter of sleep each night in
healthy adults.

Most vivid dreaming takes place during REM sleep, and research shows that REM sleep
is critical to optimizing memory and intelligence.

The length of REM sleep cycles is quite short in the early part of the sleep cycle. As we
cycle through the various stages of sleep, the REM sleep periods increase in length. In
the last cycle, REM sleep may occur for an hour or more. This may explain why depriving
yourself of just an hour or two of needed sleep has a quite devastating impact. You are
missing the longest period of REM sleep, which is the period most critical to ensuring you
optimize brain function and alertness.

The Lean Machine Method

80

Tips for Better Sleep.

To improve sleep:

Exercise during the day and into late the afternoon. Avoid aggressive activity

in the evenings. Exercise during the day, especially aerobic exercise, will tire
you. When you are tired, sleep comes faster. Intense training very late in the
evening has the opposite effect. It actually produces alertness that makes it

diffcult to go to sleep.

Avoid mentally strenuous activity just before bedtime. Intense mental activity

tends to put the mind into an over-active state. When you try to sleep, your
mind races and your thoughts keep you awake.

Allow yourself some time to relax both mentally and physically before retiring.

A warm bath will sooth and relax. (Showers tend to revitalize, and should be
avoided.)

Avoid stress and upsets in the evenings.

Go to bed at a regular time. Your body likes routine!

Avoid alcohol and caffeine. Caffeine cause hyperactivity, keeping you awake.

(Some people drink coffee to combat feelings of sleepiness.) Alcohol disrupts
sleep by interfering with the various sleep stages. Foods rich in Tyrosine (an
amino acid found in protein) stimulate the brain.

Avoid sleeping pills. They work temporarily (though often leaving you feeling

groggy next day!). In the long term, they disrupt your sleep pattern.

Don’t use the bed for reading, work, or watching television. The brain can

associate these activities with bed rather than with sleep!

Pay some attention to your sleeping environment. The bedroom should be

pleasantly cool (about 60 degrees) with low humidity levels. The room should
be quiet. Most people sleep best in darkened rooms. Sudden light penetration
can wake you, even from a deep sleep, so use heavy blinds or drapes to
block out street and neighbors lights and early morning sun.

Soft background music may help calm and relax you, so that sleep comes

easily.

81

How to get a SIX PACK without Sit-ups™...and keep them for Life!

Don’t Oversleep!

Obviously if you oversleep, you are reducing the time spent in activity and thus the
amount of energy you burn during the day.

Oversleeping also alters your natural body clock settings. This makes it diffcult to get

to sleep, but body clock disruption has also been shown to have adverse affects on
health and mental well-being. Travellers report a variety of unpleasant symptoms after a
trip across time zones, and there are many reports of sickness attributed to body clock
disruptions at the introduction and end of periods of daylight saving.

Our bodies are fnely programmed, and prefer that we stick to daily routines.

The Lean Machine Method

82

IN SUMMARY...

You can’t sleep your way to a trim fgure and
abs... but without adequate sleep, the best diet and
exercise regime will fail.

Sleep recharges the brain, improving motivation.
It allows the body to process stored food to replace
used energy and rebuild body tissue, bone, and
muscle.

Recent research confrms that appetite controlling
hormones are produced during sleep... so sleep
deprivation actually increases hunger!

Click Here To Get Your Free Bonuses ($197 Value)

83

How to get a SIX PACK without Sit-ups™...and keep them for Life!

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