Fitness Army - Mumbai

Sleep is hugely underrated!

Believe it or not, sleep may be the exact reason why others seem to progress much faster than you are. Or why you just aren’t seeing the results you were hoping for despite putting in the work.
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The findings of a 2010 study by the American College of Physicians for example helps put this into perspective.
Researchers split subjects into two groups:
➡ one that slept 8.5 hours per night (which is within the range of what most experts recommend)
➡ another group that slept only 5.5 hours per night.
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Both groups were then put on a regulated calorie deficit for two weeks
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The result❓
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Well, as expected, both groups lost the same amount of weight given that their calorie deficit was equated for. But what’s interesting is when you look at the composition of the weight they lost… the sleep-deprived group lost 60% more muscle mass and 55% less fat than the group that got adequate sleep.
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Therefore indicating that sleep seems to have a powerful effect on not only muscle recovery, growth, and retention but also fat loss. Now although the researchers didn’t test why exactly this was the case, other research does provide some insight.
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1⃣ Sleep helps prevents muscle breakdown and promotes fat loss.
2⃣ Sleep impacts your testosterone levels.
3⃣ Sleep affects your workout performance.

Simple principles that will enable you to lose weight.

As with any weight loss/fat loss goal, a calorie deficit is by far the number 1 most important factor in determining weight loss.
Additionally avoiding liquid calories, such as sodas, alcohol, (unnecessary additional/wasted calories.)
Fill up on veggies, and
eating protein at every meal, are all staple habit changes if you are looking to drop body fat.
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A full night's sleep, consistent exercise (3x per week minimum), and increased activity like upping your step count will also assist your fat loss goals.
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An often overlooked aspect regarding fat loss is enjoyment. You've got to somewhat enjoy the process. If you dread every aspect of the journey, you will be more likely to burn out and give up. mumbai

The basic principle of how your body loses & gains weight is actually pretty simple.
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Keep in mind, just because the principle is fairly basic, this does not make weight loss easy. Weight loss is hard.
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Imagine if someone gave you directions to get from London to Edinburgh… you've got the roadmap of how to get there, but by no means, does that mean it will be easy?
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❇️ Weight Loss: Your body is burning more calories than you are taking in, creating a calorie deficit.
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⭕ Weight Maintenance: Your body is burning the same amount of calories that you are taking in, creating a calorie balance.
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⚠️ Weight Gain: Your body is burning less calories than you are taking in, creating a calorie surplus.
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Take note, one day in a deficit or surplus is not a big deal…not at all. It's the compounding effect of weeks and months in a deficit or surplus that adds up to substantial change.
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It's the total balance over time that is key here.
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You can be in a calorie deficit for 6 days of the week, but if you go nuts on the 7th day with a calorie madness, you very well could negate the progress from those other 6 days of the week.
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While it’s true that all you need is a calorie deficit to lose weight, creating that deficit & sticking to it is the hard part.
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Remember, just because this principle is simple and straight forward, still doesn’t make it easy. mumbai

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