Sweat Yourself To Sleep: Exercise That Will Help You Lose Weight and Sleep Better!


contemplating seniorWe’ve said it before, but it bears repeating, weight loss and exercise are viable snoring remedies. If you trim a few pounds and work out a couple times a week is it guaranteed to put an immediate end to your snoring? No, of course not. On the other hand, it has worked for many people and staying healthy and fit can benefit you in a multitude of other ways—so at the very least it doesn’t hurt.

Fitness and weight loss may come easier to some, but for those of us out there who need a little help, there is an enormous wealth of resource. We spoke to a handful of fitness and nutrition experts to get some general suggestions, and some specific tips on how to trim some weight for better sleep.

Mixing Up the Workout With Interval Training

The Nutrition TwinsTammy Lakatos Shames and Lyssie Lakatos, are nationally recognized registered dietitians and personal trainers with more than 15 years of experience helping thousands to boost their energy naturally, get healthier, happier and into tip-top shape. The sisters recommend interval training and working lean muscle to shed the most weight.

Tammy_Lyssie_crTo maximize fat burning, interval training is one of the best things you can do.  When you are doing cardiovascular exercise, interval training keeps the body guessing simply by constantly alternating faster, more intense exercise periods with slower, shorter recovery paces. The body is forced to continually pump up the intensity and it helps exercisers to burn more calories and get in shape faster than if you exercise at a slower pace.  The great news is that no matter what exercise you’re doing—the bike, jogging or the cross trainer, you can do interval training. The body works harder and burns more calories after exercise is finished with this high intensity interval training (HIIT).

One of the best weight training exercises for burning calories is walking lunges. It works the entire lower body as well as the core.  By utilizing such large muscle groups and proportion of the body, a large percentage of the body’s muscles are activated and built.  Lean muscle tissue is extremely metabolically active; the more muscle you have, the more calories you burn.

Taking an Intense Approach

All our bodies respond to exercise differently, but Mike Young, Director of Sport Performance at Athletic Lab, says that if you’re aiming for weight loss, working the muscles that activate your metabolism is your best bet. Young serves as the strength and speed coach and primary biomechanist for Athletic Lab, and his experience has taught him that you shouldn’t be afraid of a challenging workout.

Mike YoungI would suggest exercises like squats, lunges, pull-ups and pressing exercises. They all activate a lot of muscle fibers that helps to kick-start the metabolism and build muscle that in turn will lead to greater fat loss. Using a challenging weight is very important as intensity is going to be very important in fat loss.

Big Results, Less Time

Kim Miller and Shannon Dougherty, of the Fit Mom Diet is also a strong proponent of working into a regular exercise routine. However, she knows that finding time in your busy life can be very difficult, that’s why she suggests her simple 12-minute workout plan.


Kim Miller & Shanon Dougherty
Think you don’t have time to workout? This 12 minute compound workout is your answer. 

12 Min Workout– 3 rounds
#1-2: Front Lunge, Balance to Bicep curl x 60 sec
#3-4: Side Lunge, Balance to Lateral Raise x 60 sec
#5-6: Reverse Lunge, Balance to Shoulder Press x 60 sec
Jog or March in place x 60 sec

Picture to go with FitMoms Workout-12 min workout _n-2

Reciprocal Benefits

We’ve been talking about exercise and weight loss helping us sleep well, but the benefits run both ways. Eric Beard works with elite level, junior and recreational athletes as massage therapist and corrective exercise specialist, and he says that better sleep will in turn help you keep the weight off that you shed initially to get better sleep.

Eric BeardRegular exercise coupled with a healthy eating plan is foundational to effective weight loss and wellness programs. Long-term success is bolstered by regular activity. I suggest accumulating 30-60 minutes of exercise throughout the day five to seven days per week.

Variety like walking three days per week, lifting weights once or twice a week and cycling once a week will help to keep your joints healthy, heart working and muscles strong. Find the best time of day for you to exercise. Consistency is crucial. When can you schedule exercise as a priority? First thing in the morning? During your lunch hour? Everyone is different, however many people have trouble falling asleep after moderate or intense workouts performed within an hour or two of bedtime, so maybe save those workouts for earlier in the day.

Regular exercise has been shown to improve sleep quality as long as intense workouts are not performed too close to bedtime. Conversely getting enough sleep has been linked to regulating hormone levels and maintaining a healthy weight.

Lighter Body, Heavier Sleep

Staying in peak physical condition isn’t easy. It requires a continuous amount of effort that can be difficult to integrate into our daily lives. You don’t need to be Mr. or Mrs. Universe if you are looking to glean a few of the benefits from being fit though. Although it’s a great piece of equipment, many people would probably like to toss their GMSS, in favor of sleeping soundlessly the natural way. For some of us this might not be possible, but we won’t know until we try- so get out there and sweat it out.

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