Hi all, im a new so please excuse me if i havent followed the etiquette of the forum in any way.

1 - I'm a problematic sleeper - i probably get between 4-6 hours a night as i struggle to fall asleep. Is this drastically going to affect my fat burning/toning training.

2 - I have serious trouble shifting fat from my backside and front thighs, and a little more of the hamstring area. I understand you cannot spot fat burn - so ive kept up a training for about 5 months now, i used to mix weight training with cardio (plus i play football twice a week) and have just started doing a circuit training session. i have never seriously done resistance on my legs as i believed the running (2 or 3 x 25 mins/week + sport) would tone them enough, plus i really dont want 'big' thighs as im otherwise slimly built. i cant understand how i havent lost more bodyfat from the backside etc as my top half is quite toned now.

Any help is very much appreciated, its the sort of thing im getting a bit tired off waiting to happen!

Ben

Hi ben, welcome to the forum.

I used to have trouble sleeping which, in my case was due to stress at work. Do you think there is an underlying problem or, has this always been the case? The body mends itself while you sleep - I'm not sure how lack of sleep will effect fat loss specifically but, getting a full 8 hrs to recharge is always a good idea. I used a herbal sleep remedy (nytol) for just a couple of weeks which helped me get back into a healthy sleep pattern. Maybe that would help you too.

As for your fat loss, you seem to do a good amount of excercise although, you really should doing an all over weights workout (legs included) - they won't necessarily get huge, that will depend on how you train them and to what intensity. How much cardio are you doing?

You haven't posted anything about your diet which is one of the most important things - whats your nutrition like? I imagine if you're becoming toned it is pretty good.

The unfortunate truth is that our bodies store fat in very unique ways. Its sounds like your backside will be the final bit to go. My advice is stick with it and, even though it doesn't seem like it, you will eventually reach your goals.

my diet is good, i think. My downfalls are occasionally oversized portions and eating late at night (usually cereal or peanut butter on toast) probably as im awake till 1/2 in the morning. ive tried to balance out meals, especially between breakfast and lunch, as i found i was eating a good bowl of musli and then something again at half 10, then lunch at 1.

i do have some sweet cravings mainly biscuits (cup of tea = dunk!) but ive cut this down to almost nothing - an occasional fig roll and wholenut peanut butter certainly help. ive found that cutting out altogether only leads to binging, so i try to be sensible and incoporate some treats.

In terms of calories i rarely exceed 2000-2500, although i do have 2 scoops worth of whey protein shake. Is this best taken before or after exercise? it says an hour before but wouldnt this detract from fat burning.

My main aim is to tone up - my top half is slim but not as firmed up as i would like, i have quiet strong (and big/sturdy!) legs due to genetics! and getting those 'buns of steel' would be the point where id achieved what i set out to do. as i said, ive started this circuit training with 4 groups of 2 compound exercises and cardio between, i have been trying to jog for the 25 mins after but ive found it too much. I might try going out early in the mornings for a run and then leave the gym for resistance and swimming.

Sleeping is a problem - i have tried nytol but they didnt work at all, i think the problem is that im just wide awake well beyond when i should be. i work the standard 8-5 at the minute so go to the gym at around 7 most nights, maybe the energy is still flowing? i dont really feel to bad in the morning but maybe ive got used over time

nice to find such a friendly thread, again, thanks.

how'd i get in womens health? sorry!

When do your try to go to sleep, if you have to much on your mind its hard to sleep. I wake up at 7 every morning to get ready but at night if im not tired I try not to just lay in bed that doesnt help. I stay up and try to make myself tired but doing something. If you have a good workout you should be exhausted making it ezier to sleep. Seems like you pretty much know what you're doing otherwise hope you sleep better.

lol - don't worry about it. My diary is in the woman's section and nobody seems to mind

Ben -

Do you typically drink anything with caffeine? Take naps after work? How is your sleep on the weekends? Do you take any stimulant for working out?

Not sleeping will hurt fat burning and muscle gain. To what extent I'm not sure.

Why We Need Quality Sleep

Growth and Restoration:

the secretion of growth hormone reaches its peak in deep sleep
blood supply to the muscles increases
metabolic activity is at its lowest, which is optimal for tissue repair
Improves Immune Function:

sleep deprivation makes you more acceptable to colds and infections
(have you ever noticed that you always seem to get sick around finals, when you are probably sleeping less?)
(John Berardi, Sleep: The missing component--Part1)

Many people have found that a supplement called ZMA helps with sleep. Its relatively cheap. I caution that some, me included, have experienced vivid dreams/nightmares.

Your protein supplement should be used after you dial in how much protein you need to supplement into your diet. Do this by logging your intake and charting macro nutrients (ie protein, carbs, fat)

I was a collegiate soccer player and also cursed with genetically large legs....I suggest you do squat and deadlift. Your diet will have more to do with the "size" of bulky legs than lifting will.

Good luck with your goals.
DM