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Cutting back on sleep reduces the benefits of dieting, according to a study published Oct. 5 in the Annals of Internal Medicine. # When dieters in the study got a full night's sleep, they lost the same amount of weight as when they slept less. When dieters got adequate #sleep, however, more than half of the weight they lost was fat. When they cut back on their sleep, only one-fourth of their weight loss came from fat. # They also felt hungrier. When sleep was restricted, dieters produced higher levels of ghrelin, a hormone that triggers hunger and reduces energy expenditure. # "If your goal is to lose fat, skipping sleep is like poking sticks in your bicycle wheels," said study director Plamen Penev, assistant professor of medicine at the University of Chicago. "Cutting back on sleep, a behavior that is ubiquitous in modern society, appears to compromise efforts to lose fat through dieting. In our study it reduced fat loss by 55 percent." # To continue reading please Visit http://www.alpersonaltrainer.com/blog-alpersonaltrainer-weight-loss- #alpersonaltrainer #personaltraining #personaltrainer #rehabilitation #weightloss #fatloss #beachbody #kualalumpur #shahalam #malaysia . Google: AL personal Trainer | Train you @ANYWHERE @ Kuala Lumpur @ Shah Alam . 👑WORLD RECORD HOLDER NASM CERTIFIED👑. 🌟Celebrity Trainer and Fitness Model🌟 🌟Top Country Personal Trainer XCF Coach (Celebrity Fitness) 🌟 🌟Trainer of trainers in corporate gyms (fitness first , anytime fitness, chi fitness)🌟 🌟Military-Army Best Instructor Awardee🌟 . Areas of Expertise: 🔻Weight-loss🔺Tone-up 🔷Rehabilitation 🔶Nutrition 🔵Functionality ⚪Postural correction ⚫Calisthenics 🔴Strength & Conditioning Contact ALpersonalTrainer by clicking the link below👇 http://www.alpersonaltrainer.com/personal-training-by-al-personal-tr HTTP://WWW.ALPERSONALTRAINER.COM (at Kuala Lumpur, Malaysia)

Fiesta Lime Chicken Salad with Chipotle Dressing. 3-4 boneless skinless chicken breasts salt and pepper to taste 2 teaspoons cumin, divided 2 teaspoons chili powder, divided 1 teaspoon garlic powder, divided 6 cups chopped romaine lettuce 2 bell peppers, thinly sliced (I used a combination of red, yellow, and orange) 1 avocado, thinly sliced 1 ear yellow corn 1 cup cherry tomatoes, halved ⅓ cup mayo ¼ cup milk ¼ cup plain fat free greek yogurt (or sour cream) 1 chipotle pepper (from a can of chipotle peppers in adobo sauce) juice of 1 lime, plus additional lime wedges for squeezing 1 sliced jalapeno, seeded (optional) ¼ cup cotija cheese (you can also use crumbled feta cheese) chopped cilantro, for topping Instructions: Season chicken with salt and pepper on both sides, and season with 1 teaspoon chili powder, ½ teaspoon garlic powder, and 1 teaspoon cumin. Grill or cook on the stove in a greased skillet over medium heat for 5-8 minutes on each side until cooked through. Slice and set aside. In a blender or food processor combine mayo, milk, greek yogurt, chipotle pepper, lime juice, and remaining cumin, chili powder, and garlic powder. Assemble salads with lettuce on the bottom and top with chicken, tomatoes, peppers, jalapeños, avocado, cheese, and corn (see note). Drizzle with dressing and serve with lime wedges for serving.#ALpersonalTrainer By @cremedelacrumb1 Credit to @Regrann from @fitness_recipes - Also check @detox_recipes #personaltraining #personaltrainer Google: AL personal Trainer | Train you @ANYWHERE @ Kuala Lumpur @ Shah Alam . 👑WORLD RECORD HOLDER NASM CERTIFIED👑. 🌟Celebrity Trainer and Fitness Model🌟 🌟Top Country Personal Trainer XCF Coach🌟 🌟Military-Army Best Instructor Awardee🌟 . Areas of Expertise: 🔻Weight-loss🔺Tone-up 🔷Rehabilitation 🔶Nutrition 🔵Functionality ⚪Postural correction ⚫Calisthenics 🔴Strength & Conditioning Contact ALpersonalTrainer by clicking the link below👇 http://www.alpersonaltrainer.com/personal-training-by-al-personal-tr HTTP://WWW.ALPERSONALTRAINER.COM (at Kuala Lumpur)

Tropical Fruit Salad with Coconut Almond Dip . 1 pineapple, halved lengthwise and hollowed - reserve 1 and ½ cups of pineapple chunks for recipe 1 large or 2 small mangoes, peeled and thinly sliced 2 kiwis, peeled and thinly sliced. If desired, cut the kiwi slices into shapes with small cookie cutters 1 cup of papaya chunks ⅔ cup raspberries the juice of 1 lime 1 cup of Greek yogurt, coconut or vanilla flavor 2 tablespoons of coconut cream or coconut milk ¼ cup coconut flakes, divided use ¼ cup + 2 tablespoons finely chopped almonds, divided use Optional garnishes: Mint sprigs and lime slices Arrange ⅔ of the pineapple, papaya, mango, kiwi and raspberries inside one of the pineapple halves. Place the pineapple half on a platter. Scatter the remaining fruit on the platter around the pineapple. Drizzle the lime juice over the top of the fruit. In a bowl mix together the Greek yogurt, coconut cream, 3 tablespoons of coconut flakes and ¼ cup of almonds. Sprinkle the remaining tablespoon of coconut and 2 tablespoons of almonds over the top. The fruit and dip can be made up to 6 hours in advance, or serve immediately, garnished with mint and lime slices if desired.#ALpersonalTrainer by @dinneratthezoo @Regrann from @fitness_recipes - Also check @detox_recipes #personaltraining #personaltrainer Google: AL personal Trainer | Train you @ANYWHERE @ Kuala Lumpur @ Shah Alam . 👑WORLD RECORD HOLDER NASM CERTIFIED👑. 🌟Celebrity Trainer and Fitness Model🌟 🌟Top Country Personal Trainer XCF Coach🌟 🌟Military-Army Best Instructor Awardee🌟 . Areas of Expertise: 🔻Weight-loss🔺Tone-up 🔷Rehabilitation 🔶Nutrition 🔵Functionality ⚪Postural correction ⚫Calisthenics 🔴Strength & Conditioning Contact ALpersonalTrainer http://www.alpersonaltrainer.com/personal-training-by-al-personal-tr HTTP://WWW.ALPERSONALTRAINER.COM (at Kuala Lumpur, Malaysia)

EASY OVEN ROASTED CHICKEN SHAWARMA Made by @jocooks . Serves: 8 INGREDIENTS ••••• Chicken Shawarma 3 chicken breasts, boneless and skinless 2 tsp smoked paprika ½ tsp turmeric 2 tsp cumin ½ tsp cinnamon 2 tsp ground black pepper 1 tsp salt juice from 2 lemons ½ cup olive oil 1 tsp red pepper flakes 1 large onion, sliced fresh parsley for garnish 4 cloves garlic, minced ••••• Garlic Sauce 1 cup vegetable oil or oil of choice ⅓ cup lemon juice 6 cloves garlic, peeled 1 egg white 1 tsp salt ••••• Chicken Shawarma Wraps- what you can add to your wrap hummus tabbouleh salad garlic sauce pita wraps ••••• INSTRUCTIONS Chicken Shawarma In a large bowl add the lemon juice, olive oil, salt, cumin, black pepper, paprika, turmeric, red pepper flakes, cinnamon, garlic, and whisk well. Add the chicken and toss making sure the chicken is well coated in the marinade. Cover with plastic wrap or foil and refrigerate for at least an hour. The longer the meat marinades the more flavour you'll have. Preheat oven to 425 F degrees. Add sliced onion to bowl with chicken and toss well so that the onion is fully coated in the marinade. Add everything to a 9x13 baking dish. I didn't have much marinade leftover since the chicken absorbed most of it, so that's why I added everything to the baking dish. Spread everything evenly over the baking dish. Bake in the oven until the chicken is browned and crisp on the edges, for about 40 to 45 minutes. If you want the chicken crispier on top, turn the broiler on to high and broil for 3 minutes until nice and crispy on the outside. Let the chicken rest for about 5 minutes, then slice it into bits. Garlic Sauce Add all the ingredients to a blender and blend until smooth, it should take 1 to 2 minutes. This recipe will make about 1½ cups of sauce, refrigerate leftover sauce. Chicken Shawarma Wraps To make the chicken shawarma wraps, warm up the wraps first in the microwave for about 30 seconds, then spread some hummus over each wrap, spoon about 2 or 3 tbsp of tabbouleh salad, add chicken shawarma, and drizzle with garlic sauce and serve.#ALpersonalTrainer - @Regrann from @fitness_recipes - Also check @detox_recipes #personaltraining (at Kuala Lumpur, Malaysia)

Welcome my new trainee @Hadi to his new self full of strength and power published by ABS "coming soon" committed to a fitness lifestyle since today. 💪✔ #trainee #smile #personaltraining #personaltrainer #ALpersonaltrainer . Google: AL personal Trainer | Train you @ANYWHERE 👑WORLD RECORD HOLDER NASM CPT 99/100👑. 🌟International Fitness & Commercial Model🌟 🌟Top Country Personal Trainer XCF Coach🌟 🌟Military-Army Best Instructor Awardee🌟 . Areas of Expertise: 🔻Weight-loss🔺Tone-up 🔷Rehabilitation 🔶Nutrition 🔵Functionality ⚪Postural correction ⚫Calisthenics 🔴Strength & Conditioning HTTP://WWW.ALPERSONALTRAINER.COM (at Kuala Lumpur, Malaysia)