Have you noticed that you’re not losing as much weight as you should be, even though you’re regularly taking kickboxing classes and eating right? It could be that you’re not getting enough sleep. Lack of sleep can interfere with weight loss, because your body needs time to recharge and break down toxins. If you want to boost your kickboxing results, here are a few ways to get some beauty sleep:

1. Avoid using electronic devices an hour before bedtime

People who use their computers or smartphones before bedtime not only sleep fewer hours, but experience lower quality of sleep. Poor sleep quality can also lead to an increase in obesity and lack of energy during the day, which means you might have less energy to give it your all during kickxboxing. To avoid these negative consequences, try limiting your computer use before bedtime and instead read a book to relax your body and mind.

2. Keep your room at optimum sleep temperature

According to studies, the optimal temperature for sleep is around 60 to 68 degrees Fahrenheit. If you have a warmer core body temperature, it can lead to heightened arousal and affect your ability to fall asleep. Since temperature above or below this range can cause restlessness, you should try to recreate this optimal temperature. For those who have trouble falling asleep, try placing a hot water bottle at the feet in a cool room. Since the hot water bottle helps to dilate blood vessels and lower core temperature, this can help to regulate your internal thermostat.

3. Get to bed at the right time to maximize your sleep benefits

Other than regulating your body temperature, you should try to get to bed as early as possible, since your body (particularly your adrenal system) does a majority of its recharging between the hours of 11 p.m. and 1 a.m. Your gallbladder also dumps toxins during this period of time, so if you are awake, the toxins will back up into your liver and further disrupt your health.

Some people often overlook the importance of sleep and work after an intense workout – although kickboxing can help you take on more tone, muscle definition and strengthen your core, you won’t be able to lose weight unless you get a good night’s sleep. Don’t forget to treat your body like a temple after putting it to work!

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Kickboxing class is a great way to keep fit. You burn over 800 calories per class and work out muscles from all the core muscle groups.

But there is one mistake you may be making that will ensure you do not see as may benefits as you should. This killer mistake stunts your weight loss progress and robs you of the full benefits that kickboxing offers.

What’s this kickboxing mistake? Not eating before you go to class.

If you are taking kickboxing class on an empty stomach, please, STOP.

1. Why you should eat before kickboxing class

According to researchers, when you work out on an empty stomach, what you’re doing is losing the muscle you already have instead of building more muscles. This is bad for you because your muscle mass affects your metabolism. The less muscle you have, the lower your metabolism will be, which makes it harder to lose weight.

Another reason why you should eat something before kickboxing class is to ensure that you actually have fuel to burn during the class. Without enough energy to turn up the intensity, you’ll burn fewer calories, which defeats the purpose of working out in the first place.

2. When you should eat before kickboxing class

While it is important that you eat before your kickboxing class, you do not want to eat immediately before the class as this might leave you feeling bloated and heavy, unable to carry out your activities.

To ensure you have enough fuel to burn, have a small snack 30 to 60 minutes before kickboxing class.

It is important to make sure you don’t have a full meal just before working out because that could leave you feeling bloated and nauseous. Your last large meal should be at least 2 hours before class so that you give the food time to digest and still have enough fuel for the class.

3. What you should eat before kickboxing class

Diet is a crucial part of your health plan, so what you eat before going for your kickboxing class is of vital importance.

You should eat a lot more protein. Proteins contain amino acids, which are very useful for building your muscles. The more muscle you have, the higher your metabolism is, meaning you burn more calories even when you are not working out. Protein, therefore, should be a major part of your diet.

Lean proteins like chicken breast, ground turkey, and strip steak are great for you and will make an excellent addition to your diet.

Another crucial addition to your diet should be fat. Yes, we said fat.

Fat keeps you feeling full for a long time and comes with a lot of health benefits. But, because fat is easier than most food classes to retain in the body, you should limit the amount of fat you take to 20% to 30% of your daily calorie intake.

Focus on healthy fats like avocados, nuts, olive oil, peanut butter, salmon, and flaxseed oil.

Diet is perhaps the most crucial part of your weight loss process. Your diet contributes 70% to the weight loss process whereas exercise contributes a paltry 30%. So ensure you make the most of your kickboxing class by following the diet tips above.

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