item Lose more fat by sleeping better?

dissertation writing guide What?

sound of music critical essay How is that even possible? Sounds like a snarky ad for a new snake oil supplement, right.

click It’s not, and it won’t even cost you anything!

crusades essay thesis But I thought exercise was important?

click Yes, even the fine folks (sarcasm) at Planet Fitness know that if you want  increased fat loss, you need to move some iron.

see That goes without saying, but this tip is not exercise related.

go here Read on…… Recently I’ve been even more fascinated with fat burning (oxidation for the geeks).

see The body is very complex, so it is not as simple, straight forward process as the Planet Fitness crowd believes.

persuasive essay samples In my search, I found something that puts the breaks on fat oxidation big time!

watch This is not a good thing. Don’t worry, the fix is simple and just a bit more science first.

college essay cover page layout A recent study by Hursel R, et al. measured substrate (carbs of fat) oxidation amongst many other factors over 48 hours while subjects were in a respiratory chamber (think of a huge room where they account for all the calories going in and out).

environment essay french What they found was fascinating!

best cv writing service in dubai 15 subjects of average body fat (about 21%) and generally healthy were “locked up” in the chamber for 2 whole days. They used a crossover design, so each person served as their own control. This is a great way to decrease outside variability since different people tend to do different things and trying to account for all the differences can drive you batty! During one of their 2 days stays being locked up, they were allowed to sleep normally (sleep was measured by EEG).

go to link However, during the other stay, they fragmented their sleep and only allowed them to sleep for 1 hour at a time, yet for the same duration of sleep.

academic writing useful phrases To quote the researchers: “Fragmentation of sleep was accomplished with approximately hourly wake-up calls that varied in frequency of between 500-2000 Hz and in intensity of between 40-110 dB; subjects confirmed waking up by turning off their alarms after 2 min”

here That would suck to be awakened 8 times during one night!

watch This is not entirely unrealistic as many people wake up a few times at night to use the bathroom, heard the neighbors having a wild crazy party (and mad that they did not invite you over to join them), had to feed the little one, etc. While it is a bit extreme, it is not completely outside the realm of reality for many. I’m a little nuts, so I’ve measured my sleep cycles in the past and routinely wake up about 6-10 times a night myself. What they found in the fragmented sleep group was direct impair of fat oxidation, thus decreasing their fat loss results.

source In plain English, waking up multiple times during the night did not allow their body to burn body fat!

source link Yikes! And it was significant, clocking in at 2xs as much of a reduction!

very good college essays Fat oxidation was 61 g/d in the non fragmented sleep group and 29 g/d in the fragmented group.

see If you extrapolate that out to only 1 month and use an overly simplified calories burned model, that equals to 2 lbs a month of fat gain!

dissertations writing service Yuck!

here While this was not studied here, this is great data to show that just by increasing the quality of your sleep you can get leaner!

watch 3 Steps for better sleep quality

here 1) Try to minimize how much water you drink before bed. 2) Use ear plugs to keep down the noise or have a nice “chat” with your neighbors.

follow url 3) Make your bedroom a cave, a bit cooler and pitch black.

resume writing services mn reviews These 3 tips will increase your sleep quality and improve your fat loss results.
There you have another research tip on how you can get leaner by just increasing the quality of your sleep!

follow url Pretty cool and does not require much work. Rock on
Mike T Nelson

go References
Hursel R, Rutters F, Gonnissen HK, Martens EA, Westerterp-Plantenga MS. “Effects of sleep fragmentation in healthy men on energy expenditure, substrate oxidation, physical activity, and exhaustion measured over 48 h in a respiratory chamber.” Am J Clin Nutr. 2011 Sep;94(3):804-8. Epub 2011 Jul 27

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