#NoPainNoGain

[fitnessnirvana]

How can getting more sleep improve my gym success?

We've already discussed how doing out can improve your sleep, but did you know that obtaining the proper amount of sleep can also improve your ability to work out? This is the approach...

Sleep is when the body really recovers:

Any kind of exercise works by putting the body under stress and creating little injuries that must be healed. The body will recover stronger and better equipped to withstand the burden the next time around if the repairs proceed as planned. Your body seems to go into full recovery mode as you sleep. Research has shown that growth hormone levels jump dramatically at night, but only when participants are soundly asleep.

It doesn't matter if you lift weights or run—sleep is necessary for both recuperation and improvement. Make sure you allow adequate time for your body to rest and recuperate from your workouts if you want to know whether your efforts in the gym are paying off. Not only should you think about getting enough sleep, but you should also schedule frequent rest days to avoid working out every day.

2. Poor sleep promotes fat gain:

Lack of sleep is directly linked to higher levels of the hormone ghrelin, which causes hunger, lower levels of the hormone leptin, which causes satiety, poor insulin sensitivity, which causes fat to be deposited more readily, and other factors, according to a 2009 analysis of the scientific literature. In the end, this means that lack of sleep can set off a series of negative events that culminate in weight increase. Making sure you're getting enough sleep is a smart idea if your gym goals are centered around losing weight, as for many of us, the last thing we want is to increase our appetite while simultaneously storing more fat.

3. Sleep deprivation means 'hitting the wall' faster:

Studies have revealed that while mild sleep deprivation doesn't seem to have a direct effect on cardiovascular response or muscle strength, it does shorten the duration until fatigue sets in. Furthermore, people who lack sleep always have higher levels of perceived effort, which means that whatever activity they undertake will feel far more difficult and uncomfortable regardless of their actual condition.

The main takeaway from all of this is that not only will you feel much worse about getting up, going to the gym, and starting your workout in the first place, but you won't have as much energy to get in a quality workout or for a prolonged workout, which is particularly bad for endurance athletes.

[makemyriverflow]

Me

[moo-fa-sa]

A Persian saying that's the equivalent of "no pain, no gain"

[corredor944]

sou atleta "#ocr" ex-militar pós-graduado preparador físico e condutor da #TochaOlimpica Rio2016 戦士 #4P #blm #crossfit #endurance #fitblr #hardcore #homensnegros #umpassoafrente #militarismo #multifacetado #nopainnogain #noracism #spartanrace #swimming #training #corredor944

[srbejder]

Quem nunca lutou suas lutas, vai sempre achar que foi fácil.

[crazyhornyrunner]

[royalcatloyalrat]

Playing guitar for over an hour leaves your fingertips stinging as if you just sliced them with paper 5 times

Oh but it so worth it

The best feeling is completing a perfect run through of a piece and finally giving your fingers freedom for the rest of the day

And then the next day you have to go to school and play the violin

[mo-designer]

You Can’t Make An Omelet Without Breaking Eggs

🔥 Embrace the Grind! 🔥 "You Can’t Make An Omelet Without Breaking Eggs" – a powerful reminder that every success story begins with hard work and sacrifice. This tee is a must-have for those who believe in pushing through challenges to achieve greatness. Perfect for go-getters and dream chasers! 💪🥚

Get yours now and wear your motivation!

[karls2001]

Was sweating up a storm yesterday from my walk, it was worth it though 💪

[airpaco77]

Never underestimate the power of a woman..., who knows what she wants!!! @guceknina @airpaco #fitness #fitnessquotes #fitnessmotivation #gym #hardwork #workinghard #trainhardfeelgood #nopainnogain #motivation #dontgiveup #justdoit #nipredaje #thermanalasko #blackandwhite #blackandwhitevideo #smartphonevideo #samsungs22ultra #galaxys22ultra #withgalaxy (at Thermana Laško) https://www.instagram.com/p/CpItll8oOU8/?igshid=NGJjMDIxMWI=

[fitnessnirvana]

7 MINUTE HIIT AT HOME

This 7-minute home HIIT workout is a quick and effective way to work out at home. Squeeze a few of these workouts into your week and you'll be sure to feel the difference.

30-second Jumping Jacks (start with your hands by your side and feet together. Jump so your feet spring out to the sides and lift your arms above your head, then jump back to the start position)

10-second rest

30-second Press-ups

10-second rest

30-second Squats

10-second rest

30-second Dips (sitting on a chair, with your hands holding either side of your seat towards the front, keep your knees and move your torso and bottom forward off the chair. Bend and straighten your arms to raise and lower your  body)

10-second rest

30-second High knees (stand, holding your hands out at around waist height. Alternating legs and keeping energy high, jog while aiming to reach your hands with your knees)

10-second rest

Repeat and for the last 20 seconds finish with a plank hold.

[alwayswatchingyou]

4 years ago.. vs today💪 any thing is possible if you have faith and work towards it🙏

[nesrodesigns]

Funny Gym Quote

[musascelebridades]

#Repost @lilianemotafit Made in Rio de Janeiro!😉😍 Biquíni 👙 @shmodas @metododrtigre #instafit #fitness #blessed #gym #repost #foco #saude #fit #vidasaudavel #lifestyle #musculacao #shapefeminino #bodybuilding #fitnessmotivation #workout #nopainnogain #emagrecimento #personaltrainer #emagrecer #nofilter #maromba #training #wellness #thanks #fitgirl #fitnesslife #fitnessmodel #fitnessaddict #fitinspiration #instafitness https://www.instagram.com/p/Cldr6UVr6G8/?igshid=NGJjMDIxMWI=

[crazyhornyrunner]

[notagoodplacetobe]

Quando ero bambina al primo raggio di sole di marzo che mi faceva riscaldare davvero la testa io andavo nell'armadio a scavare infondo ai cassetti per cercare le maniche corte, i pantaloncini da ciclista o le gonne larghe e lunghe. Mia mamma mi sgridava e mi diceva che non era ancora arrivato il momento, che il vento era fresco e che mi sarei presa il raffreddore, e poi cavoli tuoi! Io ora ho quasi 32 anni e la settimana scorsa ho fatto la stessa cosa, che poi faccio ogni anno. Si vive per quella ostentazione che ti fa far qualcosa troppo presto perché sai già che sarà così, arriverà il calduccio da qui a poco. E ogni anno a marzo mi sento una bambina impaziente.

E niente ora ho il torcicollo e non riesco neanche a starnutire porcodddd.