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  • You go to the gym and do the most awesome bestest workout possible, meal prep all your

  • bland broccoli and chicken breast, and take all the overpriced supplements you found on

  • a fitness Instagram, yet even though you seem to be doing everything right, your buddy,

  • who started getting in shape about the same time as you, is still getting better results.

  • And he or she does the same workouts but hardly meal preps while eating the occasional pizza

  • and ice cream, and the only supplement he’s taken is a protein shake he found on sale

  • in the bargain bin.

  • So how is this possible?

  • Well, what you didn’t realize is that your friend is doing better at the number one most

  • important thing outside of exercising than you are.

  • While youre binge-watching on the new hot TV series, or playing your favorite videogame

  • for hours, or even just staying up doingwhatever you might be doing on the internet,

  • your buddy is hard at worksleeping.

  • If youre the nocturnal type that gets hardly any sleep with the occasional 8 hour sleep,

  • chances are youre holding yourself back from getting the best results possible.

  • We already know how important sleep is just for the sake of survival, after all, all animals

  • have to sleep some time.

  • When it comes to increasing your gains, sleeping is pretty darn important.

  • Let’s start off with the most obvious effect of not sleeping enough, and that’s the negative

  • impact on performance.

  • If you ever go to the gym feeling tired and sleepy, chances are you won't be doing half

  • as much work as you normally would.

  • Studies on sleep found that subjects chronically lacking sleep had significantly slower reaction

  • times on the psychomotor vigilance test.

  • Slower alertness means both lower mental and motor capacity.

  • Plus, studies found sleep deprivation increases the amount of mistakes people make, leading

  • to a possible increase in injuries.

  • And we all know, if youre hurt, you ain’t working out to begin with.

  • As far as actual performance, sleep deprivation doesn't really affect your peak capabilities,

  • meaning you still can push heavy weights or perform at a high intensity, but... you'll

  • get tired quicker.

  • Researchers believe this is because when sleep deprived, people tend to have trouble metabolizing

  • glucose.

  • Since glucose is important for energy, not being able to break glucose down means your

  • energy levels will be breaking down instead.

  • Outside of performance, sleep plays the ever crucial role of balancing hormones.

  • When we sleep, your body releases high amounts of anabolic hormones such as testosterone

  • and IGF-1.

  • Youve probably heard of testosterone before and its close relationship with building muscle.

  • When sleep is disrupted, however, especially when disrupting the first cycle of REM sleep,

  • the release of these ever-important hormones take much longer.

  • This can disrupt the body’s ability to repair and build muscle during sleep, and even worse,

  • a study found that subjects suffering from sleep apnea had lower levels of overall testosterone.

  • A combination that for sure will reduce your gainz.

  • And the effect on hormones doesn’t stop there.

  • One thing that sleep is also good for is bringing down the levels of muscle-"breaking" hormones,

  • aka catabolism.

  • Cortisol, the main culprit of these hormones, remain elevated whenever you don't get a good

  • night's rest.

  • And the tricky thing about this is that the time you sleep matters, too.

  • Even if youre getting the proper amount of sleep, studies have found that people sleeping

  • in the daytime were not able to bring down cortisol levels as much as people sleeping

  • regular hours of the night.

  • This is because there is a connection between cortisol secretion and the natural clock in

  • which your body operates on known as the circadian rhythm.

  • You night owls might be losing more muscle mass than your early sleeping counterparts

  • cause your cortisol levels are shot.

  • And even if you're not shooting for gains but let’s say you're trying to lose weight

  • instead, sleeping doesn't necessarily help you lose more weight, but it does help you

  • lose the right type of weight.

  • When compared to people that slept 5 and a half hours per night, people that slept 8

  • hours per night lost the same amount of weight, but they lost 55% more fat while preserving

  • 60% more muscle.

  • It's almost like you're... sleeping your fat away.

  • Not to forget that multitude of studies have shown lack of sleep increased levels of the

  • appetite-raising hormone ghrelin while decreasing leptin, the hormone responsible for making

  • you feel full.

  • So less sleep can equal to more eating, and a bigger belly.

  • So moral of the story is, don't mess with sleep.

  • Get your sleep, and get enough of it.

  • Heck, if you're watching this right now at 1 in the morning, turn off your phone, your

  • computer, whatever, don't even bother liking, sharing, nor subscribing.

  • Just go to sleep!

  • Now!

  • Let your dreams be dreams...

  • Good night.

You go to the gym and do the most awesome bestest workout possible, meal prep all your

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B2 US sleep sleeping muscle cortisol testosterone glucose

How Important is Sleep for Building Muscle?

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    邱鉉 posted on 2017/06/09
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