8 Ways to help you sleep
8 Ways to help you sleep
1. Don’t drink alcohol before bed.
2. Don’t look at the computer before bed. No gaming, no internet.
3. Don’t look at your phone before bed.
4. Have a small meal about a 1/2 – 1 hour before bed. Not too much that you have indigestion.
5. Turn off the TV and radio before bed.
6. Turn off all lights and close the curtains at bed time. A dark room helps. Find those small led lights and turn them off.
7. Have some sleepy time tea w/valarian or try some melatonin.
8. No caffeine before bed. No energy drinks.
Proper Nutrition and Workouts for optimal gains
1. Make sure you setup your diet so that you can cut calories to lose weight or add calories to bulk up. Training should make up 25% of your strategy and nutrition should make up 75% of your strategy. Training hard without proper nutrition will sabotage your goals.
2. Calorie management is necessary to accomplishing your goals. For bulking up try to consume 18-20 calories per pound of bodyweight. If you want to cut weight, consume around 15 calories per pound of bodyweight.
3. Protein is a necessity to add quality muscle to your structure. Consume around 1 to 1.5 grams of protein per pound of bodyweight. If you’re cutting weight try to get in at at least 2 grams of protein per pound of bodyweight to prevent muscle loss.
4. Make sure you take in good fats such as Essential Fatty Acids because they are needed to add muscle. Good fats can increase the absorption of protein. Olive oil, fresh fish, and nuts are good of necessary fats.
5. Carbohydrates are essential for fueling your muscles. Carbohydrates allow glycogen stores to be replenished therefore giving you more energy for your workouts. Carbohydrates should make up around 40-50% of the calories you take in. Just don’t overdue the carbs because they can make you fat. Stay away from white bread.
6. Change your diet incrementally. See what works for you.
7. Try to drink 1-2 gallons of water per day. Drinking water will help you flush the toxins from your system and help you lose weight.
8. If you want to bulk up take in more calories, if you want to cut weight take in less calories while keeping your protein intake higher.
9. Get enough sleep to recouperate and build muscle. Don’t work out every day. Split up your routine into different muscle groups. Chest and triceps one day, back and biceps another day and legs on a third day. Get to get in some cardio to burn fat.
Dealing with stress
Stress affects almost everybody. While most people think that stress only affect adults, it can affect adults and children. Fortunately, there are some ways for you to identify and deal with stress.
Stress symptoms include mental and physical issues as well as social related problems. Stress can also be extremely damaging for your health by giving you headaches, sleeplessness, feelings of frustration and other negative consequences.
If you feel that stress affects your personal of professional life, you should definitely try to work on your stress level because it will negatively affect you in the long term. You have to find out what is causing this stress and change the situation you are in if possible. If it is because you have too many things going on all at the same time, than something has to go? Cut back on something and prioritize what is important to you.
Stress can also be a result of a lack of sleep. If you feel tired then get some sleep. This will help you free your mind and will help your body recuperate.
I find that exercise is important in my life. I try to get a 5 mile run in before work to start my day off right. If I don’t exercise for an extended period of time my attitude isn’t as easy going. Exercise can lessen stress if you do it consistently.
A reasonable amount of stress can be positive as it will stimulate and motivate you so have meaning in your life. You need to have something to keep your mind and body active.
