I realized that poor sleep quality greatly influences my performance at the gym and also increases hunger.

Another thing I also need to organize better, my schedules … I am definitely a morning person and I really like to wake up early … lately I have been waking up voluntarily at 4: 30/5 am … I realize that I am willing, but out of laziness I stay in bed … nap and when I get up at 7 am more tired than before.

There are studies say that we should sleep at least seven hours a night and check to see if you have any sleeping sickness. Apnea, for example, prevents deep sleep. Another tip is to avoid using your cell phone and watching television before bed: the light is linked to the production of melatonin, the sleep hormone.

There is no longer any doubt that maintaining a good quality of sleep is one of the pillars of longevity. As several studies indicate, people who do not sleep well get fat and have more difficulty losing weight.

A study published in the Annals of Internal Medicine in 2004 showed: only two sleepless nights are able to alter the entire metabolism of the body, increasing a hormone that causes hunger (ghrelin) and decreasing the levels of the substance that inhibits appetite (leptin). The practical result: the person ends up eating up to 20% more than he would have had if he had slept well.

The thesis is supported by research published in the 2011 American Journal of Clinical Nutrition. The study proves that a poor quality night’s sleep increases food consumption by around 300 calories per day.

In addition, there are two very important hormonal factors that contribute to the increase in fat. When we are sleeping, the peak of GH secretion occurs – a hormone that, among other health benefits, has the characteristics of burning fat and producing muscles. Therefore, sleeping for a few hours causes the least GH secretion.

Another substance that is closely linked to rest is melatonin. It has the power to regulate the sleep cycle.

A recent analysis published in the Journal of Pineal Research confirmed: melatonin deficiency acts on several different mechanisms that contribute to weight regulation. Its lack can cause decreased metabolism, increased insulin resistance and increased appetite. All of this leads to fat accumulation.

It is clear that having a good quality of sleep directly interferes with the weight loss process.

If you have trouble sleeping, seek professional help. Currently, there are a multitude of options to address this issue. The recommended amount varies between individuals, and can be between six to 10 hours of sleep per night, depending on the organism.

One of the best ways to maintain a training routine – and consequently health and shape – is to find out what you like to do, what type of training gives you the most pleasure. For physical activity to be permanent you need to do something that you enjoy, that you feel happy. Weight training is one of the main activities of a gym, but it is not the only one.

Reasons to do group classes:

1- Variety
Usually you find classes of various types for example, Jump and Body Pump for those who like more intense exercises; stretching and pilates for students looking to relax; Step and Spinning for those who want to burn calories, Zumba or fitdance for those who love to dance, in addition to traditional sports classes, such as running and swimming. You can’t be bored.

2- Motivation
Group classes usually have a very nice atmosphere. Also, there is always lively music and a trained teacher to keep the class motivated.

3- Socialization
Want to make more friends? Those who participate in group classes stay in shape and also make new friends, as they know a group that enjoys the same training and is always together at the same times.

4- Supervision
Whichever group class you choose, there is always a teacher to supervise your movements, check if your posture is correct or if you need to correct any exercise. Students also receive full feedback from the teacher.

5- Benefits in the body
Group classes are ideal for improving students’ coordination and motor skills.

Chia is well known for being a “superfood”, and this reputation is for a good reason: they are full of nutrients that provide several health benefits.

A two-scoop serving (about 28 g) contains about 79 calories, 7 g of fiber, 3.8 g of protein and 126 mg of calcium – 13% of the recommended daily amount. It also has good amounts of omega 3, proteins and antioxidants.

There was a time when chia had become the darling of diets for helping to lose weight, but several scientific researches prove that consuming seeds provides multiple benefits for the body and even prevents health problems.

Nowadays it is no longer in demand but people still use it. I include it in my current diet (in one of the meals with iorgute and whey protein)

Researching the benefits I found that:

Helps you lose weight

Alone, no food makes a person lose weight. But chia is a great ally of weight loss, when associated with healthy diets and exercise. This is because the seed is rich in fiber, in addition to proteins and omega 3. These properties help to maintain satiety and, consequently, in reducing food consumption. The fibers help in the absorption of water, transform into a type of gel and increase the dilation of the stomach, which makes the return of the sensation of hunger slower. A study published in Nutrition Research and Practice found that eating chia seeds for breakfast increases satiety and reduces short-term food intake.

Prevents premature aging

Chia is rich in antioxidants, whose regular consumption prevents the formation of free radicals that are responsible for destroying cell membranes, shows research published in the Gerontology Research Center (USA). Therefore, the seed helps in a diet that slows down the aging process.

Stops heart disease

Food is very effective in combating heart disease such as heart attacks and strokes. Chia has large amounts of omega 3, omega 6, antioxidants, fibers and proteins that protect the body from cardiovascular disease. Omega 3, for example, helps regulate blood vessel pressure and prevents hypertension, according to a study by the Federal University of Paraíba (UFPB). In addition, several studies relate food to the reduction of these types of health problems, as in people with diabetes.

Controls and prevents diabetes

The chia seed has fibers and increases the release time of glucose in the body, which contributes to prevent type 2 diabetes. It is known that food when placed in contact with water, forms a viscous gel that, when ingested, produces a physical barrier that separates digestive enzymes from carbohydrates, promoting a slow conversion of carbohydrates into sugar. Consequently, it provides a slower digestion, keeping blood sugar levels more constant and controlling blood glucose.

Strengthens immunity

The food has nutrients such as phosphorus, manganese and potassium, which help the immune function, as they inhibit the reproduction of inflammatory cells, acting in the prevention of diseases and in the preservation of cell membranes and neurotransmitters. It also contains amino acids such as aspartic acid and glutamine, which are related to improving the immune system. Therefore, including chia in the diet strengthens the body’s defenses and removes the risk of diseases such as colds, flu and infections.

Protects bones

Chia is also a source of calcium, an essential mineral for maintaining stable bone health. Thus, the grain becomes an ally to keep bones rigid and prevent osteoporosis – a condition that makes bones more fragile and susceptible to fractures.

Prevents constipation

One of the biggest components of chia is fiber, especially insoluble fiber which, when combined with water, turns into a gel, which increases fecal volume and induces peristaltic movements, preventing constipation, in addition to increasing satiety.

Helps prevent cancer

The same antioxidants that reduce cellular aging also help to prevent the formation of tumors, which makes chia welcome in the diet of those who want to avoid the problem. It also has plenty of fiber, which induces intestinal peristalsis (bowel movements) and helps prevent colon cancer.

Protects the brain

Chia helps brain functions by containing magnesium, an essential nutrient for the full functioning of the brain and cognitive connections. In addition, the seed contains linoleic and alpha-linolenic acids that are related to the formation of cell membranes, brain functions and the transmission of nerve impulses.

Improves the body after training

With their high protein and fiber content, chia seeds are ideal to be included in a post-workout recovery drink or snack. This happens due to the presence of the protein. The nutrient contributes to the maintenance of muscle mass and provides more energy. In addition, chia seeds have omega 3, which improves athletes’ performance, according to a survey by the University of Alabama (USA).

Study benefit

• Decreases cholesterol: The consumption of chia, even in low doses, decreases blood viscosity, due to the presence of omega 3 fatty acid. This facilitates microcirculation, increasing tissue oxygenation and thus reducing cholesterol and triglyceride levels. in the blood. Studies carried out on rats prove the efficiency of food against “bad” cholesterol in the body.
• Avoids the formation of localized fat: a study published by the European Journal of Clinical Nutrition, showed that chia can help reduce “love handles”. Performed for twelve weeks with thirteen healthy individuals who consumed the seed. They had a reduction in insulin spikes in the blood, which prevents the accumulation of fat in the body. Seed risks Because it is very caloric, experts recommend a daily serving, about two tablespoons of chia, divided into different meals. The ideal is that the chia is hydrated before consumption. In excess, and in cases of people who drink little water, it can cause digestive problems such as abdominal pain, constipation, diarrhea, bloating and gas. This is due to the large amount of fibers present in the food. People who are sensitive to mustard, sesame seeds, oregano or thyme may also be allergic to chia. Those who take anticoagulants, other medicines for heart problems or diabetes should consult their doctors before consuming chia seeds. It is important to note that chia has properties that reduce blood pressure. Therefore, consumption should be moderate for people with low blood pressure. It is also known that complications occurred in those who had swallowing problems, since the seed absorbs large amounts of fluids and can expand the esophagus when consumed with water. How to consume? Chia has a neutral flavor and can be used in sweet and savory preparations. Here are some ways to include the seed in your daily life.
• In natura: can be eaten sprinkled in yogurt or fruit salads.
• Pasta: add in breads and pies. It can be a substitute for wheat flour.
• Drinks: to increase the fiber content and decrease the glycemic index, the seed can be part of juices or vitamins.
• Salads: try sprinkling the seed on different salads to enjoy the nutrients of chia.
• Eggs: the seed can also complement omelet recipes and even replace food. This is possible because when mixing the chia with water it becomes a gel.

Sources: Marcela Voris, a nutritionist and member of the Brazilian Association of Nutrology (ABRAN); Marisa Resende Coutinho, nutritionist at the São Camilo de SP Hospital Network; Marisa Diniz Graça, nutritionist at Hospital Leforte; Tarcila Ferraz de Campos, nutritionist at Hospital Alemão Oswaldo Cruz.

I am also using Chromium Picolinate, I realize that after a month of continuous use I have the feeling that I have reduced the desire for sweets, it can automatically help with weight loss.

It is possible to find chromium picolinate naturally in various foods, including plums, meats, vegetables, mushrooms and asparagus, for example. However, due to the fact that many people are unable to obtain the ideal amounts of chromium picolinate through food, the consumption of the supplement is recommended. And remember to always consult a healthcare professional before adding supplements to your diet.

Chromium picolinate is an extremely important mineral for the body. Offering several benefits to the body, it can contribute even to the life of those who want to lose weight. In addition, chromium picolinate is capable of controlling blood insulin, contributing to the treatment of those who have type 2 diabetes. There are no restrictions on who should consume the chromium picolinate supplement, but it is always important to consult with a doctor beforehand.

The benefits of chromium picolinate in the body are diverse. Even acting on the metabolism of carbohydrates in the body, it can improve and control blood glucose levels and help with muscle mass gain. In addition, its consumption also influences the reduction of the risk of developing cardiovascular diseases.

By also influencing the synthesis of proteins, chromium picolinate can increase the body’s energy through glucose uptake. It is also able to assist in lowering bad cholesterol (LDL), while increasing the levels of good cholesterol (HDL) present in the body. Also assisting in the prevention of osteoporosis, chromium picolinate helps to reduce body fat, as it helps in the development of lean body mass.

Turmeric is a plant well known for its medicinal and culinary use, it is also used in perfumery and textiles.

Turmeric (Curcuma longa) is a plant in the Zingiberaceae family, the same family as ginger. Originating in India and Southeast Asia, this plant is often confused with Crocus sativus, which is also known as turmeric or turmeric.

Turmeric is a medicinal plant traditionally used in Ayurvedic medicine (medicine developed in India) about six thousand years ago. It is indicated for problems such as colds, sinus infections, bacterial infections, changes in the liver, diabetes, injuries, anorexia and rheumatism.

Currently, it is known that turmeric has a number of important pharmacological properties. Among them, the following stand out:

🌱antioxidant;

🌱anti-inflammatory;

🌱antibacterial;

🌱antidiarrheal;

🌱anti-scorbutic;

🌱antispasmodic;

🌱antifungal;

🌱antiparasitic;

🌱antitumor;

🌱antiviral;

🌱diuretic;

🌱hepatoprotective;

🌱neuroprotective;

🌱reducing cholesterol levels;

🌱sedative.

Some studies also suggest that turmeric has neuroprotective effects in the treatment of Parkinson’s and Alzheimer’s disease, in addition to helping to combat some types of cancer. However, research is still being carried out to confirm these effects and to analyze the appropriate doses.

Turmeric can be used in different ways, and can be used to treat various health problems.

Some ways of using this plant are: decoction (boiling) of the rhizome, infusion, tincture (type of preparation in which alcohol and a certain medicinal plant are used), micronized powder, dry extract, standardized extract and fluid extract. The recommended form of use will depend on each treatment.

We must not forget that turmeric is used as a condiment and can be used, for example, in sauces, red and white meat, rice and broths. The flavor of turmeric is slightly spicy.

Turmeric is a product that has low toxicity, causing no damage when used in doses up to 10 g / day. Although it does not cause great damage, the use of turmeric has some contraindications.

People who have gastric ulcers or who have a history of the problem should not make prolonged use of turmeric. In addition, people who have sensitivity or allergy to curcumin, obstruction of the bile ducts, bleeding disorders or who use drugs that alter the clotting process should not use turmeric.

As it can also induce abortion, turmeric should not be used by pregnant women. Its use is also not suitable for nursing mothers and children.

What vitamin C, nothing! In recent times, omega-3 has gained a track record of causing envy in other nutrients. It’s even received a loving nickname, “good fat”. Yes, it is a fat.

Around 1970, scholars identified a lower cardiac risk among Eskimos in Greenland, whose diet consisted mainly of fish, whales and seals – natural sources of the substance.

Since then, it has gained responsibility for other feats, such as safeguarding memory, helping with weight loss, strengthening the immune system, preventing dry eye, preserving hearing, preventing some types of cancer, making bones resistant …

Benefits of Omega 3
💪🏻Practicality when ingesting.
💪🏻Decreased triglycerides.
💪🏻High concentration of DHA and EPA.
💪🏻Improved cholesterol levels.
💪🏻Aid in metabolism.
💪🏻Assists in the prevention of cardiovascular diseases.
💪🏻Improved cognitive function.

The most classic effect credited to omega-3, however, was and still is the protection of the chest – basically for its skill in combating inflammatory processes, and also for the appearance of cardiovascular diseases. It is with this focus that the nutrient appeared, in the form of fish oil capsules, in pharmacies, health food stores and even on TV.

Omega 3 is a compound of alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are essential and polyunsaturated fatty acids, that is, they are not produced by the body and need to be acquired through the diet. In food, they can be found in oils from cold water fish, such as sardines and salmon, in addition to vegetable oils from flaxseed, canola, corn.

Most nutritionists recommend that Capsules should be taken immediately before, during or after meals. Absorption is best when omega 3 is taken with food.