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13 of the Best Leg Exercises



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Want great legs? You’re going to have to earn ’em. Training your legs is tough, sweat-pouring work. That’s because the muscles of your thighs and hips are some of the largest in your body. Leg workouts not only burn a ton of energy, but they also require you to produce a ton of energy as quickly as possible to keep your legs going. Keeping up with their demand as you push the limits of their strength and stamina will leave your heart pounding, your lungs heaving, and your body’s sprinkler system in high gear—if you do it correctly. Is it any wonder that so many people skip leg day?

But before we explain how to hammer your legs and trigger increases in strength and power as quickly as possible, you should know exactly which muscles you’ll be targeting. That way, when you perform the exercises at the end of this article (all pulled from our most popular Beachbody On Demand programs), you’ll know if you’re doing them correctly by feeling the right muscles engage.

The Leg Muscles

The lower body is an anatomy student’s nightmare. Full of oddly-named muscles like the gracilis and the sartorius, the legs can look like an indistinguishable hodgepodge of tissue to the uninitiated.

Boiling leg anatomy down to the basics, the biggest players are the quadricepshamstrings, adductors, and the calf musclesHere’s how those heavy hitters help you strut your stuff:


Your quads are comprised of four individual muscles on the front of your thighs. Their main job is to extend your knee–which makes them essential in movements like running, jumping, and kicking. In the gym, your quads light up whenever you squat, lunge, or step upward.


These muscles on the back of your thighs flex your knee, helping your curl your heel towards your butt. They also help with the rotation of your lower leg, and assist your glutes in extending your hips to move your thigh backward.

Calf Muscles

Two muscles in your lower legs are responsible for pointing your foot (extending it downward). The gastrocnemius is on top, closer to the back of your knee, and it points your foot when your leg is straight; the soleus lies beneath it, and points your foot when your knee is bent. Another muscle, the tibialis anterior, lies alongside your shin in the front of your lower leg, and it’s responsible for flexing your foot (pulling the toes up toward the shins).


This set of about a half-dozen muscles on your inner thighs—the most powerful of which are the longus, magnus, and brevis—are responsible for pulling your thighs together and providing stability during big-ticket moves like squats, lunges, and sprints.

What about the glutes?

Colloquially, your butt; technically, the gluteus maximus, medius, and minimus. The glutes aren’t actually part of your legs—they are part of your hip. Nevertheless, they’re responsible for some of your lower-body’s most fundamental movements. Primarily, they extend the hips (a critical part of rising out of a squat or a seated position), move the legs away from the body, and rotate the legs outward.

The Best Way to Work Your Legs

The above muscle groups comprise a ton of tissue, and working all of it can be a bear. Here’s good news, though: you don’t have to cram all of your leg exercises into a single, scorching lower-body workout each week.

“In fact, if you only work your legs once a week, you’ll be short changing your results,” says Trevor Thieme, C.S.C.S., Beachbody’s senior manager of fitness and nutrition content. That’s because muscle protein synthesis (AKA muscle growth) lasts for up to 48 hours after a strength training session. “So if you work your legs at least a couple of times a week—with adequate rest between those workouts—you can potentially keep your muscles in a constant state of adaptation.” Adaptation equals growth and greater strength.

13 of the Best Exercises to Add to Your Leg Workouts

When you’re ready to get a pair of showstopping legs, add two to three leg exercises from the list below—all culled from Beachbody’s extensive collection of expert-designed programs—to your workouts a few times a week. (But keep in mind that if you’re already doing a Beachbody On Demand program, your legs are probably getting plenty of work already.) Don’t be afraid to mix and match, picking different moves or combination of moves each time, and picking exercises that target different muscles.

1. Chopper lunge

Appears in: 22 Minute Hard Corps – Resistance 1

Benefits: Not only are you developing your quads and glutes with this move, you’re also stretching and extending the hip flexors, and challenging your core as you swing your arms to each side.

• Stand with your feet at shoulder-width apart, feet parallel, holding a dumbbell (or a sandbag) with both hands in front of your chest. This is the starting position.

Step your right leg backward into a lunge, simultaneously lowering your right knee until it’s close to (but not touching) the ground and lowering the weight to the outside of your left (forward) thigh as if paddling a canoe. Return to the starting position and repeat, this time stepping back with your left leg and lowering the weight to the outside of your right thigh. Continue alternating legs. 2. Single leg squat jump

Appears in: 21 Day Fix – Plyo Fix

Benefits: Another move that tests your balance, the single leg squat jump works your quads and glutes, while also improving your explosive strength.

• Stand and lift your right foot a few inches off the floor, so it rests by your left ankle.

• Keeping your right foot elevated, dip your left knee and swing your arms behind you, as if prepping for a jump.

• Swing your arms forward and up, exploding off the floor with your left foot.

• Land softly on your left foot, keeping your right foot elevated, and repeat.

• Do equal reps or time on both sides.

3. Attitude

Appears in: 21 Day Fix – Barre Legs

Benefits: As you balance on one foot, this move strengthens your glutes and hamstrings while improving posture and core stability.

• Stand tall, hands on your hips, with your heels together and your toes turned out slightly.

• Move your right foot back, lightly touching the floor behind you with your big toe and letting your heel drop slightly inward. This is your starting position.

• Keeping your torso tall, lift your right leg behind you as high as you can, squeezing your right glute.

• Return to the starting position, gently tapping the toes of your right foot to the floor, and repeat.

• Do equal reps on both sides.

4. Holmsen screamer lunge

Appears in: P90X3 – Decelerator

Benefits: This explosive move builds explosive lower body power and vertical jumping ability while developing the quads, glutes, calves, and hamstrings.

• Step back into a reverse lunge with your right leg, toes pointed forward, left foot flat, ball of your right foot on the floor. Your right arm should be forward and your left arm back. This is the starting position.

Drive your right knee up and forward explosively, jumping into the air as high as possible while keeping your left leg straight and switching the position of your arms, so that your left arm is now forward. Land softly on your left leg and return to the starting position. Do equal reps on both sides. 5. Step up convicts

Appears in: P90X2– P.A.P Lower

Benefits: A lower impact move, this exercise helps build strength and explosive power in the glutes, quads, and calves.

• Stand facing a knee-high platform (like a box, bench, or step) holding a pair of dumbbells at your sides.

Keeping your feet parallel and your torso upright, step your right leg back into a lunge. This is the starting position. Without letting your right foot touch the floor, push back up into a standing position, and then step up onto the bench using your right leg, bending your left knee and raising it as high as you can in front of you. Reverse the movement to return to the starting position. Do equal reps on both sides. 6. Plyo frog squats

Appears in: P90X2 – Base and Back

Benefits: This move can boost power in your hips and thighs while helping to improve hip mobility.

 Stand with your feet slightly wider than shoulder distance apart, feet turned out.

Keeping your chest up and your lower back flat, push your hips back to squat down as low as possible, touching the floor between your feet with your fingertips if you can. Swing your arms forward and up as you jump as high as possible. Land softly, and immediately drop back down into the squat to begin your next rep. 7. Side lunge

Appears in: Shift Shop – Strength: 25

Benefits: With a focus on the adductors (inner thighs) and abductors (outer thighs and hips), this move helps to strengthen your entire lower body.

• Stand upright with your feet hip width apart, holding a pair of dumbbells at your sides. This is the starting position.

• Keeping your feet parallel and your core tight, take a large step to your right with your right foot.

• Keeping your left leg straight, chest up, and back flat, lower the dumbbells to either side of your right leg as you bend your right knee and lower your body until your right thigh is parallel to the floor.

• Reverse the movement to return to the starting position.

• Do equal reps on both sides.

8. Curtsey lunge sledgehammer

Appears in: Shift Shop – Super Strength: 50 (as the “Double Cross”)

Benefits: Working your upper and lower body, this move hits your hips, glutes, quads, core, and shoulders.

• Stand upright, feet hip-width apart, holding a sandbag or dumbbell in both hands above your right shoulder. This is the starting position.

• Step back with your right foot, crossing it behind your left leg as you simultaneously lower your body as far as you can toward the ground and the weight across your body to the outside of your left leg.

• Return to the starting position, and repeat.

• Do equal reps on both sides.

9. Pistol squat

Appears in: The Master’s Hammer and Chisel – Chisel Balance (as the “Leg Squat Sit”)

Benefits: This move is a true test of balance, coordination, and control in your lower body.

Stand in front of a stable, knee-high platform (like a bench or box) facing away from it, holding one dumbbell with both hands in front of your chest.

•Extend your right leg straight in front of you with your toes up and heel a few inches off the floor.

• Keeping your chest up, push your hips back and lower your butt onto the bench.

• Return to the starting position without letting your right foot touch the floor.

• Do equal reps on both legs.

10. Bulgarian spilt squat jump

Appears in: The Master’s Hammer and Chisel – Chisel Balance

Benefits: This dynamic move works each leg individually and explosively, hammering your glutes and quads while giving you a nice cardiovascular pump.

 Stand a couple of feet in front of a stable, knee-high platform (like a bench or box), facing away from it. Place the ball of your left foot on the bench. This is the starting position.

• Lower your body until your rear knee is a few inches from the floor, and then push up explosively with your right leg, raising your right knee as high as possible as you propel yourself into the air.

• Land softly, and then immediately drop down into a squat to begin your next rep.

• Do equal reps on both sides.

11. Calf raise bridge

Appears in: Clean Week – Resistance

Benefits: This seemingly simple weighted move is great for targeting the glutes, hamstrings, and calves.

• Lie on your back with your legs bent and your feet flat on the floor about hip-width apart, holding a pair of dumbbells on your hips. This is the starting position.

• Lift your hips as high as possible, squeezing your glutes as you rise up on the balls of your feet.

• Reverse the movement to return to

13 of the Best Leg Exercises was originally posted at <a href="" target="_blank" rel="noopener"></a> by Andrew Heffernan CSCS, GCFP

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YES — You Can Lose Weight Without “Starving”!



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The other day, one of my weight-loss clients told me that she’d been “starving” while waiting for lunchtime to come around.

Of course, she didn’t mean that she was literally starving. She was just trying to say she was feeling “especially hungry.”

But I always discourage people I work with from using that word, because — aside from being insensitive to the fact that lots of people really ARE starving — it just creates a terrible mindset for anyone who’s trying to eat purposefully and lose weight.

Whenever you say that you’re starving (even in jest), some part of you begins to panic. And that feeling of panic can lead to bad decisions — like choosing to eat the next thing in sight.

And when the next thing in sight is a bag of chips or a sugary snack — that’s a choice that won’t help you reach your weight-loss goals and probably won’t even alleviate your hunger for long.

So before switching into panic mode, I advise my clients to take a breath — and instead of saying “I’m starving,” — say “I’m okay, I’m just hungry and I need to eat something.”

I always tell them to start by drinking water first (because hunger is very often dehydration in disguise!) and to remind themselves of WHY they’re trying to lose weight.

After that, it takes them just a few extra minutes to think of a healthy, filling option that will satisfy their hunger, nourish their bodies, and still help them reach their weight-loss goals.

Remember, you’re always in control of the food you eat — that’s an amazingly liberating idea!

Learn to eat because you’re hungry — not because you’re “starving” — and you’ll take a giant step down the path to a positive weight loss and mindset.

Be sure to look for my new nutrition program — the 2B Mindset™ — available beginning May 2 on

It’s a healthy approach to weight loss that shows you how to coexist with food in real-world situations, outsmart your cravings, and manage setbacks before they even occur.

Best of all, it is designed to help you feel full and satisfied after every meal — so you can lose weight happily and learn to keep it off for good.

Enter your email address below to receive Ilana’s “5 Simple Secrets To Outsmart Overeating,” plus more free weight-loss tips and updates about the 2B Mindset.

Ilana Muhlstein, M.S., R.D.N., created the 2B Mindset as a way to help herself lose 100 pounds — and keep it off — after years of unsuccessful dieting.

After becoming a Registered Dietitian Nutritionist, she refined her breakthrough approach to healthy eating into a system simple enough for everyone to learn. To date, hundreds of her private practice clients have successfully lost weight using the same powerful principles she developed for herself.

Today, she’s excited to share those secrets with anyone who wants to lose weight without feeling hungry or deprived — with the 2B Mindset.

YES — You Can Lose Weight Without “Starving”! was originally posted at <a href="" target="_blank" rel="noopener"></a> by

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13 Things You Need to Know Before Starting a Weightlifting Program



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Weightlifting is straightforward in theory (you just, erm…lift weights, right?). But it’s a bit more complicated in practice. As a beginner to weightlifting, it’s confusing (not to mention intimidating) to figure out which muscles to target, how much to lift, and how often to work out. How are you supposed to know where to even begin with finding a good weightlifting program?

Although it might seem daunting at first, the benefits of lifting weights far outweigh any hurdles you might have to getting started. William P. Kelley, C.S.C.S, ATC, says some major benefits of weightlifting include improved strength, bone density, and heart health. Studies even suggest that it can help keep your brain sharp, as well as increase energy levels and decrease stress.

Trevor Thieme, C.S.C.S., Beachbody’s senior manager of fitness and nutrition content, notes that lifting weights is also an effective way to lose weight: “Weightlifting can help you lose fat faster than steady state cardio because it keeps your metabolism elevated for longer post workout,” he explains. “The result is that it helps you burn more total calories.”

But before you get to enjoy all the benefits of lifting weights, you first have to get started. The first step? Creating smart goals.

What Are Your Weightlifting Goals?

“Goal-setting is critical to guiding your weightlifting path,” Kelley says. Before you even choose a weightlifting program, consider what you want to get out of it. Are you training for a specific event, for general health, or with aesthetics in mind? Do you want to lose weight, build strength, pack on muscle, or achieve a combination of any or all three of those goals?

“Each objective requires a different strategy, and by identifying your goal or goals, you can identify the most effective training program to achieve it,” Thieme says. The tips below will help you do that.

If you need some extra guidance to help you get started, check out Beachbody On Demand’s weightlifting programs, like Body Beast (which focuses on muscle building) and A Week of Hard Labor (an intense, five-day weightlifting routine). Both programs can help you achieve the lean, muscular physique you’ve always dreamed of building. (See the results for yourself!)

13 Common Questions About Starting a Weightlifting Program

These 13 questions and answers will give you the information you need to start lifting weights, including basic training tips and mistakes to avoid.

1. What equipment do I need for a weightlifting program?

If you’re starting an at-home weightlifting program, dumbbells are a necessity — but having just a single pair may not cut it.

Thieme says you need different weights to effectively challenge different muscle groups. Your legs should be able to handle heavier weights than your triceps, for example. That’s why he recommends investing in a pair of selectorized (AKA adjustable) dumbbells (like this set of Bowflex dumbbells). “A single pair of dumbbells can replace an entire dumbbell rack, saving you hundreds of dollars—not to mention lots of floor space,” he says.

A bench is another useful piece of equipment for developing overall strength and power, Kelly says, although you could get by without one if you’re short on space.

2. How much weight should I lift?

“You should always lift the heaviest amount of weight that allows you to complete all of your reps and sets for all of the exercises in your workout,” Thieme says.

If you can’t maintain proper form for the last several reps of an exercise, go lighter. If you can breeze through your reps with the last few feeling as comfortable as the first few, go heavier. The key to achieving muscle growth is to find your sweet spot, which in this case means a weight that challenges you without forcing you to sacrifice good form.

3. How many reps and sets should I do for each weightlifting exercise?

First, consider your weightlifting goals. “If you want increased strength, you should do from two to six reps per set. For hypertrophy [muscle growth] do eight to 12 reps. And for endurance, do 15 to 20 reps,” Kelley says.

As for sets, Thieme says it’s important to do multiple sets of each exercise, no matter your goal. Three sets per exercise is generally a good number, but don’t lock yourself into that. As long as you’re doing at least two and not more than five or six, you’re good. And if you want to increase your strength, build bigger muscles, and improve your muscular endurance, regularly vary the number of reps and sets you do.

“Optimal muscle growth occurs when you target both of the major muscle fiber types—I and II—and the best way achieve that is by lifting across the entire rep spectrum,” says Thieme. “Incorporate both heavy weight/low rep sets and light weight/high rep sets in your training program.”

4. Should I focus on one or two body parts a day, or do full-body workouts every time?

Both are effective strategies for packing on muscle. “The key is to work each body part or muscle group at least twice a week,” says Thieme, who suggests alternating between the two training strategies. “Do split training for two or three months, and then do total body training for two or three months.”

Your schedule is also a determining factor, Kelley notes. “If you can only work out two to three times per week, then a total body lifting program may be more efficient,” he says.

5. How many days per week should I lift weights?

How often you lift weights comes down to your goals and schedule as well, Kelley says. (Doe we sound like a broken record yet?)

“The ratio of exercise to recovery days that maximizes results and minimizes injury and overtraining risks depends largely on your current fitness level and the type, intensity, and duration of your workouts,” Thieme says. He recommends lifting a minimum of two days a week a maximum of six days.

6. Do I need to take rest days during a weightlifting program?

Yes! Giving yourself a day off from training is crucial to your weightlifting success. “Lifting days are where you [purposefully] damage muscle tissue,” Kelley says, while “rest/recovery days are when muscles repair and rebuild.” Both days are needed to become stronger.

If you don’t give yourself sufficient recovery time, you’ll sabotage your workout performance and hinder your results. “Training adaptations don’t happen during workouts, they happen between them, making recovery days just as important as training days,” says Thieme. “What people often forget is that, when it comes to exercise, more isn’t always better. You have to give your body the time it needs to respond to the training stimulus that each workout provides.”

How often you should take a recovery day depends on your fitness level, primary exercise type and intensity, age, and sleep habits, but a good rule of thumb is to take one or two rest/recovery days a week.

If you feel energized on your designated rest days, Kelley recommends active recovery activities, which facilitate blood flow to your muscles without overloading them. Yoga and light cardio (e.g., an easy jog, leisurely bike ride, or short hike) are good options. Also, don’t limit warm-up and cool-down activities to warm-ups and cool-downs. Perform dynamic stretching and foam rolling every day, regardless of whether or not you’re working out.

7. How do I avoid a muscle-building plateau?

There are numerous factors that contribute to muscle growth, but the key to achieving consistent gains is to regularly increase the challenge to your muscles, Kelley says. “By increasing the stress on a muscle through a principle called ‘progressive overload,’ you illicit changes in that muscle, including greater size, greater contraction force, and improved motor recruitment,” he explains.

Lifting progressively heavier weights isn’t the only way to do that. “Other ways to achieve progressive overload include decreasing the rest periods between sets, performing more complex exercise variations, and switching up the exercises you do,” says Thieme. “Even changing up your grip (e.g., from underhand to neutral) can increase the challenge to your muscles and trigger fresh growth.”

8. Can I do my weightlifting program and still do cardio and other workouts?

The short answer: yes. But you need to be strategic about it. “If your focus is weightlifting, then you should use cardio as a form of ‘active recovery,'” says Thieme.

If you do a heavy weightlifting session one day, and then go for an easy run the next, you can actually enhance your recovery (and results) from the weightlifting session by boosting blood flow—and the vital nutrient delivery and waste removal services it provides. “But a heavy weightlifting workout followed by a long, hard run or HIIT session the next day can do more harm than good,” says Thieme.

If you don’t allow your body sufficient time to recover between intense workouts, the only thing you’ll achieve is an increased risk of burnout and injury.

9. Will weightlifting make me bulky?

Lifting weights can cause men to become bulky if they focus solely and intensely on bodybuilding or pure strength training, Thieme explains, but this is rarely the case for women. Why? Genetics.

Men typically have a higher percentage of type II muscle fibers, which are bigger and have a higher growth potential than type I fibers. Plus, men produce more testosterone, which is critical for muscle building. “Women do not produce testosterone at high enough levels naturally to get bulky,” Kelley says, even if they’re lifting heavy amounts of weight. That said, a woman can still increase her muscle size through weightlifting if that’s her goal. “Studies also show that while most women can’t build as much muscle as most men, they can achieve similar increases in strength,” says Thieme.

10. How do I make sure I’m lifting with proper form?

Practicing correct weightlifting form is key to preventing injury and getting the results you want. The best way to guarantee good form? “Utilize a fitness professional [like a trainer] until you feel safe and confident in the staple lifts of your program,” Kelley says.

If you’re working out on Beachbody On Demand, pay attention to the trainers as they explain the correct starting stance, movement pattern, and key form points for each exercise, as well as which muscles to engage during the moves. Having a friend observe you can also help you keep your form on point.

11. How long should I follow a weightlifting program?

In general, Kelley recommends maintaining a specific weightlifting program for three to five weeks before you mix it up. “This gives the muscles time to adapt and grow in the current program; then, just as they acclimate, you tweak the program slightly to keep progressing,” he explains.

Perhaps more important than the timeline, however, is paying attention to the way your routine makes you feel. “If you haven’t increased the weight you’re lifting after a few weeks, or if you’ve noticed a significant drop in your motivation, it’s time to switch things up,” Thieme says.

Of course, if you follow a professionally designed program, like you’ll find on Beachbody On Demand, knowing when to switch things up isn’t even a concern. “Such variation is built into the program, eliminating the stress and guesswork for you,” says Thieme.

12. What should I eat before and after a workout to maximize my performance?

Before a weightlifting workout, focus on carbs, which will help top off your energy stores. The key is to choose something that you can digest before you start exercising. A piece of fruit is a good choice if you have 30 minutes or less until you work out. If your workout is still an hour out, our go-to recommendation is a piece of whole grain toast with nut butter.

Post-workout, the most important factor is protein, which can help facilitate muscle growth and speed recovery, Thieme says. Aim for 20 grams of fast-absorbing protein (like whey) within 30 minutes of exercising. A protein supplement such as Beachbody Performance Recover makes that easy.

13. How do I know if my weightlifting program is working?

To get the most accurate and objective measure of progress, Kelley suggests recording your workouts and tracking the numbers. “If you can increase the weight you lift by

13 Things You Need to Know Before Starting a Weightlifting Program was originally posted at <a href="" target="_blank" rel="noopener"></a> by Hannah Rex

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creating healthy habits

Sleep Deficiency Hinders Weight Loss, So Try Better Sleep Habits



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Do you wake up feeling tired? Well, you’re not alone. One in every three Americans does not get the recommended sleep needed for optimal health, according to the Centers for Disease Control and Prevention (CDC).

Sleep deficiency is known to cause weight gain, but also contributes to a whole list of more serious health issues, such as heart disease, high blood pressure, depression, and diabetes, just to name a few.

Why Sleeping Is So Important for Weight Loss

Believe it or not, each and every day the most important thing that you do all day is sleep. Yes, you heard right! Sleep quality and duration are so important that they directly affect everything else you do in life.

“We are nothing but slaves to chemical processes,” says W. Christopher Winter, MD, in an article for Livestrong.

Nearly one third of our lives are spent asleep. During sleep, it is peak time for our bodies to repair muscle and release hormones that control natural processes, including appetite. All this is being done without any conscious energy being consumed.

Consequently, a deficiency in the sleep column affects everything; more specifically, it cuts weight loss and exercise performance by nearly 20%. This spirals into a decrease in hormone production, (which occurs when we sleep), and ultimately affects our daily eating pattern. Popular studies show that weight gain occurs because more calories are consumed on the following day, because of lack of hormone release. Therefore, a continued deficit during the night will only lead to months and years of unnecessary weight gain. On the flip side, if you aren’t already experiencing weight gain, you may just be unable to lose weight at all. So you don’t have weight gain, but no weight loss occurs, either.

Practice Better Sleep Habits

The best advice is to practice better sleep habits, getting optimal rest and avoiding insomnia.

Start with controlling your sleep environment by setting it at the appropriate temperature. Experts suggest trying between 60 and 67 degrees Fahrenheit. Try eliminating all computers and television sets from your room as well, since any source of light tends to disrupt sleep patterns. Aim for consistency rather than trying to catch up on hours you might have missed the preceding day. Don’t be afraid to take short naps when feeling fatigued. These should be anywhere from 20 to 30 minutes long to help improve alertness, performance, and mood. Lastly, never consume caffeine in the afternoon because it has the ability to stay in your system and interrupt the natural onset of sleep several hours later (See our blog on giving up caffeine).

The final verdict is in. A poor amount of sleep greatly hinders weight loss and sets you up for other health problems. So do yourself a favor: turn out the light, tuck yourself in, and get some much-needed Zzzs.

This blog was written by Cara Hartman, NIFS Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

Sleep Deficiency Hinders Weight Loss, So Try Better Sleep Habits was originally posted at <a href="" target="_blank" rel="noopener"></a> by Cara Hartman

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