Hybrid Mindset Blog

How to get better sleep

Posted by Lacey Byrd on

How to get better sleep

Have you ever wondered how to wake up fresh and ready to crush your day?
 
Have you ever felt your energy level dropping to the ground after being awake for only 3 hours?
 
Today you are going to get all the answers you have always had about sleep.
 
But first, let’s answer a simple question...
Why do we sleep?
You have a response for that, right? You will say something like “I sleep because I don’t wanna die” and you will be right.
 
Well, generally...
 
There are a couple of theories that exist to answer this question, however, the explanation is not quite simple:
 
The truth lies in a combination of every one of these theories.
 
  1. Psychical recovery - this is the moment where our brain recovers.
  2. Physical recovery - when we sleep our body recovers and builds certain tissues (muscles).
  3. Reorganize the memories and information that we accumulated during the day.
  4. We save energy - when we sleep we need less energy.
 
If you are not convinced yet, whether to take these important 8 hours of sleep, here’s more...
What happens if we don’t sleep enough?
To answer this question we have to examine the consequences of sleep deprivation.
 
According to a survey, which shows that if you are only sleeping 2-3 hours less than the optimum amount of 8 hours you will have 24% more hunger throughout the day.
 
The increased appetite leads to overweight and risk of many other conditions such as diabetes, high blood pressure, and heart disease in the long term.
 
Another big issue with sleep deprivation is that we don’t recover optimally.
Even if our diet and training plans are on point we’ll have a hard time making these gains.
 
Furthermore, our productivity will decrease as well.
In other words, our body will suffer, our mind will suffer, our relationships will suffer.
 
If that isn’t enough to make you get these important 8 hours every night, we have one more thing to convince you to get more serious about it.
 
Short sleep duration will lose you money!
 
That’s right.
 
When you had a bad sleep you will have trouble making the right decisions.
 
You are not focused enough and you miss opportunities.
 
Missed opportunities lead to losing money.
 
After knowing all the consequences of bad sleeping habits, let’s jump straight into some tips that will help you.
How do we actually get better sleep?
The truth is that the quality of your sleep is affected by a variety of factors, some of which you may not even know matter that much…
 
However, there are fundamental truths about sleep, which will do the job if you go by them, so let’s have a look!
 
 
  1. Create a routine
 
Going to bed at the same hour every night and getting up at the same hour will make your life easier.
 
You should train your brain to “shut down” and wake up at specific times.
 
By doing this, you teach your body when it is time to rest and when it is time to progress.
 
  1. Invest in a good mattress
 
We spend ⅓ of our lives sleeping.
 
With that being said, we shouldn’t compromise the good mattress because it has an important role in the quality of our sleep.
 
Bonus: The pillow is also a nice investment, so spend your money wisely for a comfortable one.
 
  1. Remember the 3 keywords
 
  •       Cold - 17-18 degrees C is a perfect temperature for sleeping.
  •       Noise - It should be quiet in your room.
  •       Darkness - It must be fully dark when you sleep, so buying dark curtains is a smart idea.
 
  1. Take a hot bath before sleep
 
It helps in reducing body temperature, which is important for sleeping.
 
  1. Reduce caffeine consumption
 
Don’t drink caffeinated beverages after late afternoon because your sleep will suffer.
 
  1. Don’t look at your phone, laptop, TV before bed
 
The blue light is damaging your sleep, so reading a book is preferable.
Final thoughts:
If you are finally ready to get the best sleep of your life and say goodbye to insomnia and low-quality sleep, follow these tips and come back here to thank us later!
Sleep tight.
 

Read more

How to get better sleep

Posted by Lacey Byrd on

How to get better sleep

Have you ever wondered how to wake up fresh and ready to crush your day?
 
Have you ever felt your energy level dropping to the ground after being awake for only 3 hours?
 
Today you are going to get all the answers you have always had about sleep.
 
But first, let’s answer a simple question...
Why do we sleep?
You have a response for that, right? You will say something like “I sleep because I don’t wanna die” and you will be right.
 
Well, generally...
 
There are a couple of theories that exist to answer this question, however, the explanation is not quite simple:
 
The truth lies in a combination of every one of these theories.
 
  1. Psychical recovery - this is the moment where our brain recovers.
  2. Physical recovery - when we sleep our body recovers and builds certain tissues (muscles).
  3. Reorganize the memories and information that we accumulated during the day.
  4. We save energy - when we sleep we need less energy.
 
If you are not convinced yet, whether to take these important 8 hours of sleep, here’s more...
What happens if we don’t sleep enough?
To answer this question we have to examine the consequences of sleep deprivation.
 
According to a survey, which shows that if you are only sleeping 2-3 hours less than the optimum amount of 8 hours you will have 24% more hunger throughout the day.
 
The increased appetite leads to overweight and risk of many other conditions such as diabetes, high blood pressure, and heart disease in the long term.
 
Another big issue with sleep deprivation is that we don’t recover optimally.
Even if our diet and training plans are on point we’ll have a hard time making these gains.
 
Furthermore, our productivity will decrease as well.
In other words, our body will suffer, our mind will suffer, our relationships will suffer.
 
If that isn’t enough to make you get these important 8 hours every night, we have one more thing to convince you to get more serious about it.
 
Short sleep duration will lose you money!
 
That’s right.
 
When you had a bad sleep you will have trouble making the right decisions.
 
You are not focused enough and you miss opportunities.
 
Missed opportunities lead to losing money.
 
After knowing all the consequences of bad sleeping habits, let’s jump straight into some tips that will help you.
How do we actually get better sleep?
The truth is that the quality of your sleep is affected by a variety of factors, some of which you may not even know matter that much…
 
However, there are fundamental truths about sleep, which will do the job if you go by them, so let’s have a look!
 
 
  1. Create a routine
 
Going to bed at the same hour every night and getting up at the same hour will make your life easier.
 
You should train your brain to “shut down” and wake up at specific times.
 
By doing this, you teach your body when it is time to rest and when it is time to progress.
 
  1. Invest in a good mattress
 
We spend ⅓ of our lives sleeping.
 
With that being said, we shouldn’t compromise the good mattress because it has an important role in the quality of our sleep.
 
Bonus: The pillow is also a nice investment, so spend your money wisely for a comfortable one.
 
  1. Remember the 3 keywords
 
  •       Cold - 17-18 degrees C is a perfect temperature for sleeping.
  •       Noise - It should be quiet in your room.
  •       Darkness - It must be fully dark when you sleep, so buying dark curtains is a smart idea.
 
  1. Take a hot bath before sleep
 
It helps in reducing body temperature, which is important for sleeping.
 
  1. Reduce caffeine consumption
 
Don’t drink caffeinated beverages after late afternoon because your sleep will suffer.
 
  1. Don’t look at your phone, laptop, TV before bed
 
The blue light is damaging your sleep, so reading a book is preferable.
Final thoughts:
If you are finally ready to get the best sleep of your life and say goodbye to insomnia and low-quality sleep, follow these tips and come back here to thank us later!
Sleep tight.
 

Read more


The Two Types Of Muscle Growth

Posted by Lacey Byrd on

 The Two Types Of Muscle Growth

 

Becoming bigger, stronger and better-looking is one of the primary goals of many individuals that decide to take on weight training.

 

And while training may seem pretty straightforward, there are actually many different types of adaptations that can occur.

 

All the functional ones however, are dependent on the adaptations that happen in the muscles!

 

So let’s have a look at the two types of muscle growth and help you find out which style of training would therefore be suitable for your goals.

 

But First…

 

Muscle Fiber Types

 

Depending on the activity that you are doing throughout your training sessions, you can activate different types of muscle fibers.

 

Generally speaking, there are two of them:

 

  1. Fast-twitch muscle fibers
  2. Slow-twitch muscle fibers

 

At low levels of intensity (i.e jogging or using a light dumbbell) you only activate the slow-twitch muscle fibers.

 

Those fibers are fit for low-intensity work that is long in duration and are not really great at producing force and power, so think of these as your ‘endurance muscle fibers’.

 

The more your training intensity grows however, the more fast-twitch muscle fibers you recruit, in order to endure the load.

 

These fast-twitch muscle fibers were designed for high-intensity performance - Short, explosive bursts of power.

 

Think of the fast-twitch muscle fibers as the fibers you want to engage when building muscle, because these fibers have the greatest potential for growth as well as power output.

But Is It Just The Fibers That Grow?

As we mentioned, training may seem pretty simple at first - You lift heavy weights consistently and, well… You grow bigger and stronger.

 

However, you can get big in different ways, because different styles of training lead to a different type of muscle growth.

 

It is considered that there are two main types of muscle hypertrophy:

 

  1. Myofibrillar hypertrophy
  2. Sarcoplasmic hypertrophy

 

Let’s have a look at each one, individually.

 

Myofibrillar hypertrophy is the increase in size of the muscle contractile units, called ‘myofibrils’ and commonly known as “muscle fibers”.

 

These muscle fibers are the contractile elements of the trained muscle groups, which allow contraction and relaxation.

 

Sarcoplasmic hypertrophy, on the other hand, is the growth of the ‘sarcoplasm’, which is basically a jelly-like fluid that surrounds the muscle fibers.

 

The sarcoplasm contains different non-contractile elements, which can grow in volume, depending on the type of training.

 

So What Training Triggers Either?

 

It appears that the myofibrils are more closely related to maximum output of strength and explosiveness, while their sarcoplasm is engaged during intense, yet longer loads.

 

In other words, myofibrillar hypertrophy is a result of a powerlifting approach to weight training, where you do 1-5 repetitions.

 

Oppositely, sarcoplasmic hypertrophy is a result of a bodybuilding approach to training, where you do 6-15+ repetitions with heavy weights.

 

Now of course, these are not mutually exclusive!

 

Though myofibrillar hypertrophy primarily results in increased maximum and relative strength, you have those adaptations with the other type of hypertrophy too, BUT… They are not as prominent.

 

Take-Home Message

 

Our musculature appears to be flexible, having the chance to adapt for both short, very intense training bouts, or, medium intensity, prolonged bouts.

 

This is possible because of the nervous system, our wonderful muscle fibers and their energy reserves!

 

Whatever your goal may be, try to stimulate both types of muscle growth, as well as other functions like balance, agility, coordination, etcetera.


Become a functional human being!

 

To have a fitness and nutrition program built for you, visit www.hybridathletetraining.com

Read more

The Two Types Of Muscle Growth

Posted by Lacey Byrd on

 The Two Types Of Muscle Growth

 

Becoming bigger, stronger and better-looking is one of the primary goals of many individuals that decide to take on weight training.

 

And while training may seem pretty straightforward, there are actually many different types of adaptations that can occur.

 

All the functional ones however, are dependent on the adaptations that happen in the muscles!

 

So let’s have a look at the two types of muscle growth and help you find out which style of training would therefore be suitable for your goals.

 

But First…

 

Muscle Fiber Types

 

Depending on the activity that you are doing throughout your training sessions, you can activate different types of muscle fibers.

 

Generally speaking, there are two of them:

 

  1. Fast-twitch muscle fibers
  2. Slow-twitch muscle fibers

 

At low levels of intensity (i.e jogging or using a light dumbbell) you only activate the slow-twitch muscle fibers.

 

Those fibers are fit for low-intensity work that is long in duration and are not really great at producing force and power, so think of these as your ‘endurance muscle fibers’.

 

The more your training intensity grows however, the more fast-twitch muscle fibers you recruit, in order to endure the load.

 

These fast-twitch muscle fibers were designed for high-intensity performance - Short, explosive bursts of power.

 

Think of the fast-twitch muscle fibers as the fibers you want to engage when building muscle, because these fibers have the greatest potential for growth as well as power output.

But Is It Just The Fibers That Grow?

As we mentioned, training may seem pretty simple at first - You lift heavy weights consistently and, well… You grow bigger and stronger.

 

However, you can get big in different ways, because different styles of training lead to a different type of muscle growth.

 

It is considered that there are two main types of muscle hypertrophy:

 

  1. Myofibrillar hypertrophy
  2. Sarcoplasmic hypertrophy

 

Let’s have a look at each one, individually.

 

Myofibrillar hypertrophy is the increase in size of the muscle contractile units, called ‘myofibrils’ and commonly known as “muscle fibers”.

 

These muscle fibers are the contractile elements of the trained muscle groups, which allow contraction and relaxation.

 

Sarcoplasmic hypertrophy, on the other hand, is the growth of the ‘sarcoplasm’, which is basically a jelly-like fluid that surrounds the muscle fibers.

 

The sarcoplasm contains different non-contractile elements, which can grow in volume, depending on the type of training.

 

So What Training Triggers Either?

 

It appears that the myofibrils are more closely related to maximum output of strength and explosiveness, while their sarcoplasm is engaged during intense, yet longer loads.

 

In other words, myofibrillar hypertrophy is a result of a powerlifting approach to weight training, where you do 1-5 repetitions.

 

Oppositely, sarcoplasmic hypertrophy is a result of a bodybuilding approach to training, where you do 6-15+ repetitions with heavy weights.

 

Now of course, these are not mutually exclusive!

 

Though myofibrillar hypertrophy primarily results in increased maximum and relative strength, you have those adaptations with the other type of hypertrophy too, BUT… They are not as prominent.

 

Take-Home Message

 

Our musculature appears to be flexible, having the chance to adapt for both short, very intense training bouts, or, medium intensity, prolonged bouts.

 

This is possible because of the nervous system, our wonderful muscle fibers and their energy reserves!

 

Whatever your goal may be, try to stimulate both types of muscle growth, as well as other functions like balance, agility, coordination, etcetera.


Become a functional human being!

 

To have a fitness and nutrition program built for you, visit www.hybridathletetraining.com

Read more