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Best Exercises To Get Rid Of Back Fat

Best Exercises To Get Rid Of Back Fat

When you want to look your best, especially in a silhouette producing outfit, you don’t want bulges hanging down over a bra. It takes two things to look great, losing weight and doing exercises to get rid of back fat. I tell clients in Florida that to look your best, the weight loss is necessary. It won’t take off pounds specifically on your back, but all over your body. The exercises then tones the area and makes back fat less noticeable.

Spot exercises don’t really work.

Yes, you want the area toned, so in that sense, it works. However, it won’t take fat off that specific area. When your body loses fat, it comes off the entire body, not just the area the exercise targeted. However, it does tone the muscles in that area, so when the fat is gone, it will look toned and not flabby. The multi-pronged approach works to remove fat and build muscle tissue. Once the fat is gone, and only then, can you see all the work you put into toning the muscles.

Use exercises that tone the back, upper arms, core muscles and burns high amounts of calories.

That’s the perfect description of strength training exercises. It’s even more true when you use circuit training or high intensity interval training. Burning calories is a key way to get rid of all fat and strength training is one way to do it. The muscles in the back are divided in three groups, upper back, mid back and lower back. Work all three areas and you’ll see a huge difference. It will eliminate a lot of the jiggle and lap over. Work the trapezoids, deltoids, the latissimus dorsi, lower trapezius, rhomboids and erector spinae.

Use exercises with pulling motions for the upper back, mid back and shoulder area.

A wide grip pullup is a good exercise for the upper back, just as a Romanian deadlift with weights are. Using a cable machine, a seated close-grip row and standing upright row work. Exercises that simulate pulling, throwing and rowing help build the muscles. A back stretch and unilateral hammer-grip pull-down work well, too. Push ups work the deltoids and give a more sculpted appearance. A workout containing Superman, back extension, knee roll and trap bar deadlift all work the lower back area.

  • Compound exercise are a good way to boost the effectiveness. They work several muscle groups at once and burn more calories as they build strength and tone.
  • Working out with weights will get results faster and help burn fat. It defines your back and builds muscle tissue faster.
  • Stay hydrated while you’re trying to burn back fat. It will help you feel full longer, replenish the water you lost working out hard with weights and even improve your skin.
  • For something you can do in the office to help build back muscles, try jumping jacks without the jump. Start with your arms at your side cross them at the top and lower them and cross them at the bottom, like you would in a jumping jack.

For more information, contact us today at Craig Long Fit


Plan Your Workouts

Plan Your Workouts

Our program is complete and provides a step-by-step procedure to ensure a healthy diet and maximize the benefits of your workout based on your age, goal, special needs and fitness level. However, you have to actually do the program. Even though we provide the motivation and accountability, you still have to do the workout and follow the dietary recommendation. If you’re working out on your own, not only will you have to make sure you do the workout, but also plan your workouts so they address all types of fitness, are specific to your needs and vary it frequently so you don’t plateau.

You need to work on all types of fitness.

To be your healthiest, you need flexibility, strength, endurance and balance. If you’re planning your own workout, your program should contain exercises that address all these areas. Both strength and flexibility help prevent injury, but strength training without flexibility training is like having a pulled muscle waiting to happen. Endurance and balance training are also important to keep you at your most active. Some exercises work two, three or all these areas, being the most efficient and ensuring you’ll maximize your workout.

You need an exercise plan to ensure you reach your goals.

One reason for setting goals is so you can create and exercise plan that will address those goals. You’ll be more likely to stick with a program if its easy for you to follow. It can also provide a way to measure your success. If you started doing push-ups three weeks ago and could barely do three, but just three weeks later, you’re able to do twenty, it’s easy to see how much you’ve progressed.

There’s no excuse for not working out.

Have you ever been out to eat and found it hard to choose from the menu. There may have been a lot of choices and knowing exactly what you wanted was tough or nothing looked tantalizing. You won’t have to worry about what to do next or lose time searching the internet for the next “best” workout. It’s at the tip of your fingers when you have an exercise plan. It saves time and eliminates that procrastination that can spoil any workout plan.

  • If you’re creating an exercise plan on your own, first list your goal and break it down to achievable smaller goals.
  • Find workouts that are within your capability that include all types of exercise. HIIT—high intensity interval training—workouts using strength building and movement can include endurance, flexibility, balance and strength.
  • When you create your workout, make sure you include a way to measure whether you’ve achieved your goal and a date that you’ll achieve it. For instance, weight loss, inches lost or even number of repetitions can dictate success.
  • If you find it’s just too tough to create an exercise plan that works for you, check out our workout program. I also offer a program to help you eat healthier, so you reach your fitness goals quicker.

Contact us today for more information:  craiglongfit.com


Invest In A Crockpot

Invest In A Crockpot

One of my clients in Florida, said they eat only crockpot foods as a road to fitness. They either make the food in the morning and let it cook all day and it’s ready for a meal at night or let it cook while they sleep and refrigerate and reheat it later. You can make several healthy meals without effort or cooking over a hot stove, which is a true pleasure in our hot weather. Those who work often cook it at night to avoid the stress of coming home from work late, make more complicated recipes or be able to sample it to ensure it’s fully cooked, just in case you need to cook it longer.

Here’s a great healthy recipe that’s easy to make.

Chili might not sound as good today, since it’s super hot outside, but imagine it on those cold rainy days. YUM! This sweet potato chili is even more delicious and nutritious. One cup only has 275 calories but lots of nutrition, thanks to the tomatoes, black beans, spices and cubed sweet potato. Use one pound of ground turkey, 1onion and 1jalapeno, 3 garlic cloves, 2 large sweet potatoes, a can of black beans, a can of crushed fire roasted tomatoes and two cups of chicken broth. Season with a half teaspoon of ground coriander or a teaspoon cumin, a teaspoon of each cinnamon and kosher salt, a tablespoon of each chili powder & unsweetened cocoa powder and a half teaspoon of pepper. Dice the onions, mince and seed the jalapeno and garlic. Put it all in a pot, breaking up the turkey and cook for six to eight hours on low or half that time on high.

Was that list of ingredients too daunting. How about a simple chicken recipe and a side of salad? Have chicken will eat healthy, especially if it’s skinless boneless chicken breast. Just buy a two pound package of chicken breasts, a jar of salsa—the chunky kind and measure out a half cup of balsamic vinegar. Put the breasts on the bottom of your slow cooker, cover it with your jar of salsa and add the vinegar on top. Cook it on low for six hours, but if you’re in a rush, put it on high for four hours. You can shred it and mix it in the juice, serving it on a bun for an added treat or serve it with roasted veggies.

There are loads of healthy weight loss recipes ready to use.

If you do an internet search, you’ll find so many healthy recipes it will make your mind swim. Best of all, the food is done and waiting for you in the evening, so there’s no temptation to get carryout or stop at burger quickie. Making a full recipe can help create meals for several days. Just freeze the leftovers for another day. You’ll be amazed at how it helps you save time, money and lose weight all at the same time.

  • Don’t limit your cooking to dinner, you can make breakfast in a crock pot too. Try steel cut oatmeal, one of the healthiest types. You’ll have to spray the inside of the crockpot with oil to ensure the oatmeal doesn’t stick. It’s one important step you shouldn’t forget.
  • Do you have leftover vegetables that need to be used? Try some slow cooker soup. It’s delicious and even if you don’t eat it that night, makes a great emergency item for the freezer.
  • Try a slow cooker whole chicken with lots of vegetables beside it. Carrots, onions, peppers and potatoes are just a few you can add.
  • I offer a wealth of recipes for crockpots and other easy to cook healthy meals you can access from your phone. Give it try. You may find that you like eating healthy more than you thought.

Contact us today for more information:  craiglongfit.com


Keep Healthy Snacks At Your Desk

Keep Healthy Snacks At Your Desk

Most of the time, the only way to have healthy snacks at work is to keep healthy snacks your desk. A healthy eating plan should include healthy snacks for mid morning and mid afternoon. In fact, snacks round out a healthy eating plan and provide additional nutrients to ensure you get all the nutrients you need throughout the day. Eating healthy, lower calorie snacks also help ensure you don’t overeat or ravage the candy counter in the grocery or gas station on your way home from work. You’ll avoid the urge to raid the vending machine and save money in the process when you have healthy snacks.

Fresh fruit can be easy to store in your desk.

If you’re an on the go person, carrying an apple, orange or banana with you makes snacking super easy. If you work where there’s a refrigerator available, fresh vegetables and cantaloupe or watermelons cut into bite size pieces can be added to your snacking. In fact, I highly recommend that people cut up melons the minute they get home and wash cherries and berries, so they’re ready to eat. A tablespoon of nut butter and a half apple make a great snack. Nut butter has a shelf life of two or three months. If you don’t eat it often, either buy a small jar or store your jar in the refrigerator at home and take a small amount to work in a small container.

A bag of air popped popcorn or your make-it-yourself microwave popcorn from is a tasty snack.

Air popped popcorn is the best, but if you don’t have an air popper, making your own microwave popcorn can be a great alternative and far cheaper than those bags of microwave popcorn you buy at the store. You need small paper lunch sacks, 1/4 cup popcorn kernels and a microwave. Pour the popcorn in the bag, loosely fold the top so you don’t have kernels spilling out and pop approximately 2 to 21/2 minutes, when there are more than three seconds between pops. Remove and season. One tablespoon of Parmesan Cheese as a topper is only 22 calories.

Create your own trail mix or baggies of mixed nuts.

The other day, I was running late and absolutely starved. I was near a grocery and decided to run inside and grab some trail mix to replenish myself and my stash at home. I couldn’t believe it! Every bag of trail mix had M&Ms. I’ve always made my own, so you can imagine my surprise. Instead, I bought some raw almonds, cashews, pumpkin seeds, sunflower seeds and craisins. The basic recipe is mixing two parts of nuts to one part of seeds and one part a mixture of dried fruit, popcorn, dark chocolate chips and other healthy items. I actually don’t add dark chocolate, but it is healthy enough in tiny amounts.

  • Snacks for work should be prepackaged in single serving sizes so you aren’t tempted to eat more than the single serving size. A handful of nuts, one ounce, is an excellent snack. A pound of almonds isn’t.
  • A half apple and a tablespoon of butter has approximately 135 to 150 calories. It provides healthy fat, protein, fiber and other nutrients.
  • Take an avocado and cut it in half and add some hot sauce on top for a tasty treat. Leave the pit in the remaining half and cover it for later use. Avocados turn dark quickly so putting the cut side on onions or sprinkled with lemon juice will keep it fresh longer.
  • We have some great ideas for at work snacks that are low in carbs and calories but high in nutrition. There’s a dip from pureed beets that I love and makes even the blandest vegetables taste good.

Contact us today for more information:  craiglongfit.com


Love To Eat, Hate To Exercise

Love To Eat, Hate To Exercise

No matter how much you want to lose weight, if you love to eat, but hate to exercise you’ll find that losing weight seems like an insurmountable task. It’s not. While it’s not going to be easy, it’s easier when you first commit to shedding pounds and start by taking baby steps. Create a list with all the changes you need to make to lose weight and a weight goal you want to reach. One-by-one, start including those changes in your lifestyle.

Cut back on processed and fried foods and load up on veggies.

Sometimes, changing the order of food you eat can make a huge change and help you shed pounds. Pick out four vegetables to go with every meal and serve the other foods you’d normally eat, but cut the portion in half. Eat the vegetables first and follow with the half serving of the food you’d normally eat. Do this for a while and after a few weeks, substitute fresh fruit for dessert.

Build on that base of healthy eating.

Once you become adept at increasing the portions of vegetables, start focusing on your main dish. Instead of fried chicken, go with baked, grilled or air fried. Learn to make substitutions when cooking, like replacing oil and sugar in baked goods with unsweetened apple sauce or using Greek yogurt for sour cream.

Getting more exercise is important even if you aren’t trying to lose weight.

Exercise doesn’t necessarily mean you have to have a formal program, although that does ensure you’ll improve your cardio, strength, flexibility and balance fitness and work on all muscle groups. It can start with something as simple as walking each day, or turning up the radio and dancing like nobody’s watching for a half an hour. Find something you love that is active, whether it’s walking, riding a bike or even roller skating and do it.

  • Start experimenting with new foods. You’ll be amazed at how delicious spaghetti squash is when you use it to replace pasta or love the eggplant or zucchini lasagna that’s richer in nutrients and lower in calories.
  • Make an effort to get more exercise in non-traditional ways. Park further from the grocery, take the stairs instead of the elevator or find a two, three, four or more minute short workout to do every time you have a few minutes.
  • Change a regular walk to an HIIT—high intensity interval training—workout by varying the speed you walk. Walk as fast as you can for a while, followed by a short period of recovery where you keep a moderate pace. It’s one of the fastest ways of getting into shape.
  • Make an effort to do something new and active. It might be actually signing up and working with a trainer, learning kettlebells or taking up hiking. If you don’t like it, try something else.

Fit Men Cook

Fit Men Cook

Great bodies are created in the kitchen and the gym just does the fine tuning. What you eat determines not only your health, but also how well you build muscle tissue and your workout endurance. You shouldn’t leave that important job to anyone else, particularly a fast food restaurant. That’s why it’s important to know that fit men cook.

You won’t build big muscles or even be healthy unless you eat a wholesome well balanced diet.

What you eat can even help you build muscle tissue faster. If you’re grabbing your meals out of the freezer section or even at fast food restaurants, it’s time to make changes. The closer you eat foods to their natural state, the more nutrient packed it will be. You can get as fancy as you want, creating sauces and using fresh herbs with a meal that takes longer to prepare or just keep it simple, grilling vegetables and meat or fish and serving them with pasta rice or a salad. You might actually find you love cooking especially when the results taste so good and are healthy.

Don’t forget to include snacks to your list of foods to make.

Snacks are an important part of your diet. They should be high in protein and essential amino acids to supply the building blocks for muscle tissue and keep you feeling full longer. If you’re building muscle tissue, you also need adequate calories, but not so many calories that you fail to burn fat. Even though real men cook, that doesn’t mean the recipes can’t be simple. (Women love this type of recipe, too!) Want a summer treat that’s ready when you are? Blend together either a cup of blueberries or strawberries or a frozen banana with 3 1/3 tablespoons of cottage cheese, 2 tsp of whey protein and ½ tsp milk. Pour in a container and freeze for at least 30 minutes. It’s loaded with protein, plus healthy carbs to provide the energy to keep you going.

Lots of times, healthy cooking requires a good recipe and lots of chopping.

Many healthy recipes are simple, yet pack the most power for the punch. It should have a source of high quality protein, like skinless baked chicken (26 grams) or 1 cup of cooked lentils 18 grams. You need carbohydrates for fuel for your muscles. Whole grain breads, fruits and vegetables are good sources. Add in some healthy fat, like an avocado or some nuts and you have a diet that’s ready to help you build muscle tissue fast, while keeping you healthier.

  • Finely chop 1 ½ C cooked skinless chicken. Add ¼ C toasted chopped pecans and chopped apple and 1 Tbsp. dried cranberries. Mix in a tablespoon plain Greek yogurt and drizzle with ¼ to ½ C balsamic vinaigrette and toss. Salt and pepper to taste and chill. It makes two servings to top Romaine or spinach or serve on whole grain bread.
  • Salads take on a new twist when you top them with grilled vegetables and grilled shrimp or chicken. Chop up some avocado and add some herbs like cilantro and you’ll be congratulating yourself on being a chef with a focus on good health.
  • Make your breakfast filled with more than just a bowl of oatmeal. If you have leftover vegetables and some mushrooms from the grill, toss them in the pan and then crack a few eggs for a scramble that boosts your health.
  • For a delicious, nutritious meal, top two cups of pasta, or spaghetti squash if you’re trying to lose weight, with 6-8 ounces of ground beef fried with broccoli, onions and mushrooms. Add a side of salad and some fruit for dessert.

Everyday Health

Everyday Health

There are a number of reasons people in Florida exercise and focus on healthy eating. Sometimes, it’s all about body image, but most of the time, improving their everyday health is their top priority. There are so many lifestyle changes that affect your good health, but for most people, focusing on healthy eating and regular exercise makes a huge difference in the quality of life and overall good health.

It’s pretty obvious that alcohol, drug and tobacco can play a huge negative role in your health.

What’s less obvious is the role that eating fast food or processed food and a sedentary lifestyle plays. In fact, globally, a bad diet impacts the health negatively more often than alcohol abuse, drug abuse and tobacco combined. Of course, the consequences should never be minimized and the study by the Global Panel on Agriculture and Food Systems for Nutrition was taking a world view which included malnutrition in countries where food was scarce, but it does make a point.

You can be starving, yet still overweight.

It’s sad to say, but too often people trying to lose weight are also malnourished. They consume to many calories that are empty and contain no nutrients. Candy is one of the biggest offenders and so are some of the so called granola bars or granola (which often contains candy). It’s not just what you eat, but what you drink, too. Soft drinks are the biggest offender, but most fruit drinks are too. It’s time to take charge and start providing your body with all the nutrients it needs for a healthy, long life.

Make it green and make it fresh.

How can you turn your health and eating habits around? Start by making sure you have more fresh fruits and vegetables on your plate. If you want to get really creative, start substitutions. Use spaghetti squash instead of the pasta spaghetti. Have a salad with each meal and make sure it contains more than just iceberg lettuce. Romaine and red leaf lettuce are better choices. Add some arugula, kale, cabbage and spinach, plus tomatoes, red pepper and even some onions and you have a bowl of nutrients ready for the dressing. Eating healthy means making small changes that become habits. Consider using Greek yogurt with a live culture over sour cream for your baked potato. Drink water instead of grabbing a soft drink.

  • Don’t forget about exercise. Make every movement part of your exercise program. When doing house or yard work, put your whole body into the effort and work fast to build endurance.
  • Take a break away from the computer every fifty minutes and get up and walk around or do a few jumping jacks. Studies show that prolonged sitting is just as lethal as no exercise at all.
  • Avoid processed foods and those with ingredients you can’t pronounce. The fresher the food, the better.
  • Cut out added sugar. It’s lethal and addictive. Eat foods for a week or two that contain no added sugar. If you crave something sweet, grab a few grapes or a slice of apple with some nut butter. After your trial run of a week or two, you’ll notice you no longer crave a sugary fix.

Lose Mommy Belly

Lose Mommy Belly

If you live in Florida, you know that the clothing is often casual and skimpy….particularly in the hot summer months. Those revealing clothes are a huge incentive to lose mommy belly. If you’ve had a child, you know exactly what that means. Right after delivery, you look down and what was once a bump is now flat again, at least until you stand up. That’s when you suddenly see a ball of belly drop! The muscles are stretched and they take time to help you get back into shape. Hanging belly is made worse by extra pounds. Most women gain a few extra pounds when they’re pregnant, so losing that weight is necessary, too.

Start by eating healthier.

You’re a new mom, so expect to be tired and not quite ready to put hours into meal prep. Don’t worry, some of the best ways to shed pounds and eat healthy is to eat whole foods that are closest to their natural state. Don’t skip meals, you need your energy. Make sure you have healthy snacks available. Eating five or six times a day is better for reducing belly fat than eating three big meals. Enjoy your meal. Take time to savor the flavor. You’ll be tempted to eat on the run…but don’t! Get plenty of fiber and drink at least twelve cups of water a day. Cut out sweets and use fruit and nuts or other healthy food as a treat.

Start your exercise program when your doctor gives you the okay!

I know a woman who thought she’d start her workout program immediately after childbirth. While it wasn’t a good decision, luckily for her she had been quite active before delivery, so it didn’t cause a problem. Most doctors recommend waiting to start a rigorous exercise program for six to eight weeks. You don’t have to sit idly by during that time. Take baby for walks and get active or go to the pool and walk in the water.

Start working out slowly.

When you and your doctor feel that it’s time for a formal workout program, start slowly. While you need to do abdominal exercises and those to strengthen the pelvic girdle, total body fitness is the way to go. Strength building exercises can burn tons of calories, plus build you up to carry baby as he or she grows. HIIT workouts allow you to set your own pace and can provide strength, flexibility and aerobic workouts all in one.

  • Get adequate sleep. That may sound tough when you first deliver, babies don’t keep your schedule! Take frequent naps to help your body get back into shape and keep your hunger hormones in check.
  • Do isometric exercises, such as tightening and relaxing stomach muscles. Blow all the air out of your lungs, pull your stomach in and hold as you breathe in slowly.
  • Don’t skip meals. Eating healthy foods throughout the day can keep your metabolism at top speed and help you shed those baby pounds.
  • Don’t expect overnight miracles. It may take six to twelve months to get your body back to normal. If you’re having trouble losing baby belly after a year, it may be time to get help from a trainer.

Fitness Is Mental

Fitness Is Mental

You probably equate getting fit with working out in the gym and eating healthy foods, which makes it seem purely physical, but the truth is, fitness is mental. That’s right. Getting fit starts first in the mind, long before the physical side is even started. In order to be successful, it requires perseverance and mental toughness. It takes determination. That’s why approaching it as a goal makes more sense. Goals define what you want to achieve, plus provide a path to achieve it and a way to measure success.

To be successful physically, you have to identify it clearly mentally.

What do you really want? Do you want to lose ten pounds? Feel great again? Increase your energy? Those are all ways people identify their version of fitness. It has to be something achievable, measurable and really important to you. Looking like a specific movie star may not be possible, but becoming the best you is. You need a strong reason to and goal to keep you going when the road gets rough.

How will you keep that mental power going?

One reason you track your progress and set goals is to boost your motivation. Seeing progress is extremely important to sticking with any program. It keeps you focused and motivated to stick with it, even when it’s tough. Don’t just use weight loss as a measurement. Use inches lost, energy gained, amount of weight you can lift or distance you can run. I’ve worked with people who wanted to get fit to help relieve back or joint pain. They tracked their fitness by hours without pain and eventually days without pain.

Ask yourself if you really want that last slice of pie.

Eating healthy doesn’t mean depriving yourself of all the unhealthy foods. You can still eat that occasional piece of pie or bag of chips. It just means making smart food decisions most of the time. Ask yourself before you eat high calorie food that have limited nutrition whether you really want that particular food. It’s extremely important when you first start, especially if you eat a lot of sugar. Sugar is highly addictive, so you might find you crave it. That’s when the mental side kicks in and helps you skip it until eating healthy becomes a habit.

  • Getting fit means forming new habits. One of those is drinking more water. If you normally drink sugary soft drinks, you’ll be amazed at how much better you feel when you drink water and how much easier it is to lose weight, particularly if you drink them often throughout the day.
  • Planning is important when you get fit. It means including your workout in your schedule and planning meals ahead of time, so you aren’t tempted to grab carryout.
  • Your attitude is extremely important as you work toward fitness. Focus on enjoying your workout and healthy eating habits, rather than on the negative.
  • Speaking of enjoyment, consider getting a fitness partner. It’s more fun to workout with someone, which is why group sessions are so popular. Sharing goals and successes with another person helps you stick with a program and be even more successful.

Burn Fat While Sleeping

Burn Fat While Sleeping

Yes, you can burn fat while sleeping. Your body is constantly burning calories, even when you sleep. There are ways to boost that number, too. However, burning calories isn’t the only way sleep helps you. Besides benefiting your body and keeping you alert, it helps you stay thin in another way. No matter how many calories you burn, you can’t out-exercise a bad diet. When lack sleep, it causes your hunger hormones to increase and those that make you feel full to be limited. Lack of sleep causes overeating!

Studies show that lack of sleep causes weight gain.

If you sleep less, you might find that you gain weight easier. One review found that the potential for obesity increased by 55 percent in adults and a whopping 89 percent in children who lacked adequate sleep. The Nurses study that tracked the sleep habits of 60 thousand nurses who weren’t obese for sixteen years found that those who slept just five hours or less were fifteen percent more likely to be obese than those who slept seven or more hours. One small study showed that cutting back sleep for a group of adults to five hours for just five nights showed a weight gain of almost two pounds!

When you get adequate sleep, it keeps your metabolism at full throttle.

Not only will you have more energy to workout when you get adequate sleep, you’ll be more resolved to stick with your workout program. Keeping your metabolism running at full force is important to weight loss. If you want to boost belly blasting, keep your room cooler. Studies show that keeping the temperature in the room at 66 degrees doubled the amount of belly fat lost compared to those who slept in 75 and 81 degree rooms.

Try some protein at bedtime.

Casein protein, such as that found in cottage cheese, can actually boost the amount of calories you burn as you sleep. It takes a long time to digest, approximately seven hours, which means it keeps your metabolism going strong throughout the night. It also helps prevent early morning hunger, which is good if you workout first thing in the morning. One study showed that consuming the protein casein before bed helped improve muscle repair and strength, while burning an extra 30 to 35 calories. Not only does cottage cheese contain casein, it also contains tryptophan that improves your sleep.

  • Do strength training resistance exercises after work. Strength building exercises boost your metabolism for up to 16 hours, which means you’ll be burning more calories as you sleep.
  • Turn out the lights and all technology to get the best possible sleep.
  • If you use the snooze, you don’t lose. Rather than setting your alarm for an hour early and allow yourself to hit the snooze, set it for the time you intend to get up. You’ll get better sleep that helps keep pounds off when you don’t interrupt it every 15 minutes to hit the snooze button.
  • Establish a bed time and wake up time and stick with it, even on weekends. It helps you get better REM sleep that affects the number of calories you burn. This deep sleep state is when you burn the most.