THE PLAN
6 TO 8 AM: GET MOVING.
Within a half hour of rising and before you eat breakfast, do 20 minutes of cardio. Research has found that exercising before breakfast may help you burn fat more efficiently. If you can get outside, even better. Early morning sunlight helps your body naturally reset itself to a healthier sleep/wake cycle (regular indoor lights don’t have the same effect).
Within a half hour of rising and before you eat breakfast, do 20 minutes of cardio. Research has found that exercising before breakfast may help you burn fat more efficiently. If you can get outside, even better. Early morning sunlight helps your body naturally reset itself to a healthier sleep/wake cycle (regular indoor lights don’t have the same effect).
[Note to self] This “cardio” will occur during my walk from my car to my classroom.
6:55 TO 8:55 AM: DRINK UP.
Before every meal, drink two 8-ounce glasses of water. Research shows that people who drank this amount lost 5 pounds more than nonguzzlers.
Before every meal, drink two 8-ounce glasses of water. Research shows that people who drank this amount lost 5 pounds more than nonguzzlers.
[Note to self] Keep a bottle of water with me at all times. Already doing this, self high-five.
7 TO 9 AM: EAT BREAKFAST.
The alarm clock also wakes up ghrelin, the “feed me” hormone made in your stomach. Ignore ghrelin and your body will produce even more, eventually making you ravenous. To suppress ghrelin’s effect, eat a mix of complex carbs and protein, such as eggs and whole grain toast, within an hour of waking.
7 TO 9 AM: EAT BREAKFAST.
The alarm clock also wakes up ghrelin, the “feed me” hormone made in your stomach. Ignore ghrelin and your body will produce even more, eventually making you ravenous. To suppress ghrelin’s effect, eat a mix of complex carbs and protein, such as eggs and whole grain toast, within an hour of waking.
[Note to self] Do this before leaving for class everyday.
10 TO 11 AM: MUNCH MIDMORNING.Ghrelin begins to rise again a couple of hours before lunch. It turns off when you chow down, particularly on carbs and protein, so have a small combo snack, like blueberries and Greek-style yogurt.
10 TO 11 AM: MUNCH MIDMORNING.Ghrelin begins to rise again a couple of hours before lunch. It turns off when you chow down, particularly on carbs and protein, so have a small combo snack, like blueberries and Greek-style yogurt.
[Note to self] Stop by Costco and stock up on some granola bars and yogurt.
12 TO 1 PM: HAVE YOUR MIDDAY MEAL.
Galanin, another hunger hormone that makes you crave fat, rises around lunchtime. However, dietary fat causes you to produce more galanin, which then tells you to eat more fat. Instead, fill up with complex carbs and protein, such as chicken-vegetable soup or black bean chili.
12 TO 1 PM: HAVE YOUR MIDDAY MEAL.
Galanin, another hunger hormone that makes you crave fat, rises around lunchtime. However, dietary fat causes you to produce more galanin, which then tells you to eat more fat. Instead, fill up with complex carbs and protein, such as chicken-vegetable soup or black bean chili.
[Note to self] Err.. not sure how I’ll be able to fulfill this and have access to chicken-noodle soup everyday. Must ponder some more on this.
2 TO 3 PM: TAKE A NAP.
Instead of hitting the vending machines, find a quiet place to grab a few Zzzs. (Hint: Your parked car is the perfect impromptu sleep pod!) Just set an alarm–15 to 20 minutes will energize your body without affecting your ability to sleep at night.
Instead of hitting the vending machines, find a quiet place to grab a few Zzzs. (Hint: Your parked car is the perfect impromptu sleep pod!) Just set an alarm–15 to 20 minutes will energize your body without affecting your ability to sleep at night.
[Note to self] Limit my normally 2 hour naps to 15-20 minutes (waahh).
3:30 PM: GET BUZZED.
Need a boost? This is your last chance to have a cup of joe. Drinking coffee after 4 PM disturbs circadian rhythms and can keep you from falling asleep at night.
Need a boost? This is your last chance to have a cup of joe. Drinking coffee after 4 PM disturbs circadian rhythms and can keep you from falling asleep at night.
[Note to self] Coffee/tea doesn’t really affect me and my circadian rhythms, but I will keep this in mind.
4 TO 8 PM: TRIM AND TONE.
Now’s the time to do your strength training, plus any additional cardio. This is when your body temperature is highest, so you’re primed for peak performance. In one study, subjects who worked out in the late afternoon or early evening built 22% more muscle than morning exercisers.
Now’s the time to do your strength training, plus any additional cardio. This is when your body temperature is highest, so you’re primed for peak performance. In one study, subjects who worked out in the late afternoon or early evening built 22% more muscle than morning exercisers.
[Note to self] Hit up the ARC during this time!
5 TO 7 PM: TIME TO DINE.
To ensure you don’t wake up hungry in the middle of the night, add a serving of healthy fats, such as flaxseed or fish oil, to your meal. If you’re a wine drinker, pour a glass now. Drinking later can delay dream (REM) sleep, waking you frequently during the night.
To ensure you don’t wake up hungry in the middle of the night, add a serving of healthy fats, such as flaxseed or fish oil, to your meal. If you’re a wine drinker, pour a glass now. Drinking later can delay dream (REM) sleep, waking you frequently during the night.
[Note to self] This is my only chance to beast.. TREAT YOSELF 5-7pm errday.
9 TO PM: HAVE A PRESLEEP SNACK.
Enjoy a carb-based bedtime snack, such as a serving of low-fat frozen yogurt. Nighttime carbs create tryptophan, which helps your brain produce serotonin. This feel-good chemical triggers your body to make melatonin, the sleep hormone.
Enjoy a carb-based bedtime snack, such as a serving of low-fat frozen yogurt. Nighttime carbs create tryptophan, which helps your brain produce serotonin. This feel-good chemical triggers your body to make melatonin, the sleep hormone.
[Note to self] Costco shopping list.. yogurt aisle yet again.
9 TO 10:30 PM: POWER DOWN.
Step away from digital devices, including the TV. They emit a blue spectrum of light that’s even more disruptive to sleep than regular bulbs. Do something calming–read, take a bath–in dim light so you’re ready to nod off when you hit the sheets.
Step away from digital devices, including the TV. They emit a blue spectrum of light that’s even more disruptive to sleep than regular bulbs. Do something calming–read, take a bath–in dim light so you’re ready to nod off when you hit the sheets.
[Note to self] Shower time, hubba bubba.
9:30 TO 11 PM: GO TO SLEEP.
Crawl under the covers at the same time each night and get up at the same time each morning, even on weekends. Having a regular sleep-and-wake schedule helps you fall asleep faster over time.
9:30 TO 11 PM: GO TO SLEEP.
Crawl under the covers at the same time each night and get up at the same time each morning, even on weekends. Having a regular sleep-and-wake schedule helps you fall asleep faster over time.
[Note to self] Herm.. probably not happening over the weekend, but will try my best..
Best of luck, you fatboy,
Lils
Lils
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