The 3 main cornerstones of sport are:

• workout
• nutrition
• sleep

This blog post will focus on the third pillar, the sleep. Because the nocturnal recovery phase plays a decisive role in training, nutrition and in muscle building. Only those who sleep sufficiently at night are able to release their full mental and physical potential on the following day. During sleep, processes take place that improve your body’s performance and influence muscle growth. Therefore, this blog post provides you with a few tips on how to improve your sleep:

Introducing sleep rituals

Do you often struggle to fall aslpeet? Then use sleep rituals! It tunes your body and mind to sleep. Examples for a sleep ritual could be: drinking a glass of warm milk with honey, ten deep breaths with the window open, reading a book in bed etc..

Avoid sports before going to bed

Aport and enough exercise are essential for good health. However, you should try to avoid exercise before going to bed. Because sport stimulates the blood circulation and therefore makes you more awake than tired. Therefore, it would be better to go for an evening walk, which is more beneficial for a healthy sleep.

Don’t eat too late

Avoid late dinners and food that is hard to digest in the evening. As long as the digestive tract is working intensively, a restful sleep is difficult.

Ensure a good ventilation

A room that is too warm should be avoided. Therefore, we suggest you not to heat the bedroom at all. Additionally, you should air your room proberly before you go to sleep.

Write down your worries

Thoughts and worries are not very conducive to falling asleep quickly. If something makes you ponder, write it down. This process of writing down frees you. Thereby, incriminating thoughts can be transfered to the paper. This makes it easier to fall asleep.

Daily planning

Create a daily plan for the next day in the office before you go home. This might help you to relax better in the evening. Otherwise, you might have a thousand thoughts on what you have to do tomorrow and what you must not forget when you try to fall asleep.

Soul Healing

But the most important thing for a peaceful and restful sleep is to be take your mind off whatever is bothering you and to have a clear head that allows you to sleep. Herefore, the blog Healthify Holistic Healing provides you with useful tips and tricks on how to heal your soul! Check it out, because a healed sould leads to a better health and hereby to better health insurance deductibles!

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Source:
Lifta GmbH, 2017
Heidenberger B., n.d.

A strong musculature not only protects us from back pain and gives us a beautiful body: Activated muscles send out neurotransmitters and regulate many processes in the body. Therefore, we provide you with a few valuable tips regarding muscle building:

Don`t forget the warm-up
Always start by warming up the muscles first. Warm, perfused muscles can absorb stimuli more quickly from stress. Use one of the many cardio machines to warm up in your gym. At home, a skipping rope is ideal for warming up the whole body quickly and improving blood circulation.

Train the right muscle groups at the beginning
Always start by training the big muscle groups like the back, legs, chest etc.! Thigh, or chest exercises are particularly suitable for fast muscle building. When training these muscle groups, you automatically train smaller muscle groups (such as biceps, triceps or shoulders). Only after you have completely trained a large muscle group, go to a smaller muscle group. If you first train your biceps and then your back muscles, these can no longer give 100 %, because your biceps is already tired before. Since the bicep is involved in the pulling exercises, the maximum weight can no longer be moved.

Pay attention to enough regeneration & recovery
Muscle build-up can only be sustained if there is sufficient time for regeneration. Therefore, always wait at least 48 hours or even more (which is recommendable for beginners) before you train the same muscle intensively again.

Get enough sleep
It is also important to get enough sleep in order to regenerate, because the regeneration of the muscles is most effective in a long lasting deep sleep. Remember that the muscle does not grow during training, but in the phase in which you regenerate.

Pay attention to your diet
Muscles grow particularly fast with an effective combination of training and nutrition. Always pay attention to high-quality food, which consists of sufficient protein, carbohydrates and lots of vegetables and healthy fats. A frequent intake of small meals is also important, as muscle building requires a lot and sufficient energy.

Besides, a blog called JST Travel points out that you can get get your nutritions through solely plant-based diet. So, in order to built up muscles, there is no need for you to eat a lot of meat. Check it out, because a good diet will improve your heart rate results which leads to better health insurance deductibles!

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Source: Engel, C., 2019

Several factors influence the process of weight loss. The following tips will show you what you should pay attention:

It all depends on the right order!
For fat burning: First endurance training, then strength training. The explanation is very simple. If you go to your limits already at the beginning of the workout, your muscles will overacidify. This, however, almost completely shuts off the burning of fat. If you switch to the treadmill after the dumbbell workout, the body can hardly fall back on the fat reserves.

Burn calories!
You burn more calories throughout the day (23 hours) than in a workout hour. So be active in everyday life and take the stairs or just walk to work or cycle. Or get off at a train station earlier.

Track calories!
90% of people underestimate how many calories they actually consume every day and wonder why they do not lose weight. If you want to get fit then it is advisable to record what you eat throughout the day to get a better feel for the nutritional balance. Recommended are apps like fddb or Yazio.

More muscle mass = more fatburn effect!
The more muscle you have, the more calories you burn. Muscle tissue works for you to eliminate body fat throughout the day. Practical, isn’t it? A cardio interval training is advisable here. That protects the muscles, is short but violent and supports the fat reduction extremely.

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Source: Buvik, S., 2019