Getting Started and Leaving the Fat Behind. 6 month Body Transformation: Exercise, Diet and Sleep.

Updated: Dec 23, 2020

Getting started can seem like an impossible task. The inertia to make changes can feel like wet concrete. But, if you dont make changes, life will pass you by. No one can make that change for you. You need to take responsibility and do it yourself, and see it as an opportunity for personal development.

Make the Decision to Get Healthy Today.

I was tired, unfit and deconditioned. I finally said, "enough was enough" and made a start. I headed to the gym and triumphantly lasted 2 minutes on a rowing machine. I had to laugh. But, I went back the next day and the next day and the next......

You need to address your Sleep Exercise and Diet

After committing to the challenge of getting healthy, I started a Diet, an Exercise program and prioritised my Sleep.

You can choose whatever programs you want. Some might work, some might not. But you must address all three of these key principles if you want a healthy lifestyle.


I had seen in Clinical Practice, that people with Sleep Disorders didn't exercise, ate badly and often felt miserable. Fixing their Sleep Problem, helped them to eat better, exercise more, lose weight and feel better. I've seen it countless times. Medical Studies have also shown that these issues are all linked.


Transform your Body

So fast forward 6 months, and I had lost 60 kg of fat and put on Muscle. I had energy, strength and confidence. I could run, swim, do Pull- ups and L-sits. I could play Sport again. With better lifestyle choices, I was much healthier than ever before. Now I am coaching and teaching others to achieve the same results.

Sleep, Diet and Exercise Are Linked

If you want to Transform your Body and Get strong, Look and feel good, its time to make a start.

At Dr.Lifepro, we Focus and Specialise, not only on Diet, but Exercise and Sleep as well. You need all three working effectively, to get the amazing Body Transformation I achieved . They are linked and this is proven in Multiple Studies over the last 20 years. [1-13] More importantly, Improving these three things, will improve your lifestyle for the rest of your life.

References

[1] Pradhan G, Samson SL, Sun Y. Ghrelin: much more than a hunger hormone. Curr Opin Clin Nutr Metab Care. 2013;16(6):619-624.

[2] Rihm JS, et al. Sleep Deprivation Selectively Upregulates an Amygdala-Hypothalamic Circuit Involved in Food Reward. J Neurosci. 2019;39(5):888-899. doi:10.1523/JNEUROSCI.0250-18.2018

[3] Saadati H, et al. Prior regular exercise reverses the decreased effects of sleep deprivation on brain-derived neurotrophic factor levels in the hippocampus of ovariectomized female rats. Regul Pept. 2014 Nov;194-195:11-5. doi: 10.1016/j.regpep.2014.11.004. Epub 2014 Nov 20. PMID: 25450575.

[4]Duncan MJ, et al. Efficacy of a Multi-component m-Health Weight-loss Intervention in Overweight and Obese Adults: A Randomised Controlled Trial. Int J Environ Res Public Health. 2020;17(17):6200. doi:10.3390/ijerph17176200

[5]. Duncan MJ, et al C. Examining the efficacy of a multicomponent m-Health physical activity, diet and sleep intervention for weight loss in overweight and obese adults: randomised controlled trial protocol. BMJ Open. 2018 Oct 30;8(10):e026179. doi: 10.1136/bmjopen-2018-026179. PMID: 30381313; PMCID: PMC6224765.

[6].Duncan MJ, et al. Efficacy of a Multi-component m-Health Weight-loss Intervention in Overweight and Obese Adults: A Randomised Controlled Trial. Int J Environ Res

Public Health. 2020;17(17):6200. doi:10.3390/ijerph17176200

[7].Duncan MJ, et al. Examining the efficacy of a multicomponent m-Health physical activity, diet and sleep intervention for weight loss in overweight and obese adults: randomised controlled trial protocol. BMJ Open. 2018 Oct 30;8(10):e026179. doi: 10.1136/bmjopen-2018-026179. PMID: 30381313; PMCID: PMC6224765.

[8].Hutchesson MJ, , et al. eHealth interventions for the prevention and treatment of overweight and obesity in adults: a systematic review with meta-analysis. Obes Rev 2015;16:376–92.

[9]. Aguiar EJ, et al. Efficacy of interventions that include diet, aerobic and resistance training components for type 2 diabetes prevention: a systematic review with meta-analysis. Int J Behav Nutr Phys Act 2014;11:2.

[10]. Chaput JP. Sleeping more to improve appetite and body weight control: dream or reality? Am J Clin Nutr 2015;101:5–6.

[11]. Buysse DJ. Sleep health: can we define it? Does it matter? Sleep 2014;37:9–17.

[12]. Marshall NS, Glozier N, Grunstein RR. Is sleep duration related to obesity? A critical review of the epidemiological evidence. Sleep Med Rev 2008;12:289–98.

[13]. Wu Y, Zhai L, Zhang D. Sleep duration and obesity among adults: a meta-analysis of prospective studies. Sleep Med 2014;15:1456–62.