If you’re making an effort to lose weight, there are two things you usually think about: diet and exercise. Well, folks, add sleep to your list.

There have been past studies that point to the importance of adequate shut-eye for healthy weight management. Now, a new study adds to the mounting evidence that your sleep habits have a substantial impact on the quality of your weight.

In the latest study, which has been published in the Annals of Internal Medicine, 10 overweight men and women lived in a sleep lab for two separate two-week periods. During both stays, they followed the same calorie-restricted diet. However, one of the times they only got five and half hours of sleep as compare to eight and a half hours the other time.
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All the old-fashioned mantras of weight lifting can be thrown out the window. Well, at least those related to pumping  heavy iron.

You don’t have to lift heavy weights to build muscle. But that doesn’t mean you don’t have to make an effort. While it’s often touted that you need to lift heavy weights to gain muscle, according to a new study conducted at McMaster University, you can get the same level of muscle building by using lighter weights. The key is to life the weights until you reach muscle fatigue.

In the study, participants used weights based on a range of repetitions. The heavier weight they used was enough to fatigue them after 5 to 10 repetitions, whereas the lighter weight was an amount that the person could lift at least 24 times. Doing the higher reps of lighter weight worked just as well.
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What’s the best protein supplement I should take? As a personal trainer, I tend to get this quite often. I strongly recommend getting your protein from a healthy source that is a part of your diet rather than taking a protein supplement. Obviously, we are always on the go and don’t have time to cook or grill chicken or round-up other healthy high-protein meats or dairy products. So, with that being said, below is a list of the best quality protein powders that will help meet your body’s protein needs.

• Nature’s Best Isopure Chocolate Powder: Isopure is a fat-free, sugar-free, and carbohydrate-free whey protein powder. It is also glutamine enriched and lactose free. Each serving contains 26 grams of protein and there are 47 servings per container.
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Whey is a popular supplement for people looking to build lean muscle mass. The protein is a by-product of the process of turning cow’s milk into cheese. When you use it in its purest form, as whey protein isolate, it contains little-to-no fat, lactose or cholesterol. And, if you use whey protein along with a healthy diet and fitness program, you will have a better chance of developing lean muscles and lose weight.

Types of Whey Protein

There are two types of milk proteins: casein and whey protein. Within the whey category, there are three major forms that are used weight loss and fitness purposes: whey protein concentrate, whey protein isolate (as mentioned above), and whey protein hydrolysate.

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Protein drinks have become more and more popular over the years, and are most commonly recognized as used by gym-dwellers. But now, it is not uncommon for average exercisers to drink them. Even use by teens and pregnant women has been on the rise!

Our bodies need protein. It is responsible for building and repairing tissues (especially muscle), and works as many chemical messengers in the body, like enzymes. Not only that, but protein (along with fat) helps raise your satisfaction and fullness. These important functions give people the impression that the more protein they eat, the more beneficial it will be. But as with everything else, there is a limit!

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