Sleep nudge.
Sleep is a critical component in the muscle building process and should not be overlooked. Your muscle tissue repairs itself and grows during rest periods but sleep is more important than waking rest periods.
Here’s why:
- The release of growth hormone reaches its peak during deep sleep
- Your metabolic rate slows which is perfect for muscle tissue repair and growth
- Increased blood flow to the muscles
Here’s a quick list of some of the effects of sleep deprivation:
- aching muscles;
- blurred vision;
- clinical depression;
- daytime drowsiness and naps;
- decreased mental activity and concentration;
- weakened immune system;
- dizziness;
- dark circles under the eyes;
- fainting;
- general confusion;
- hallucinations (visual and aural);
- hand tremors;
- headache;
- hernia;
- hyperactivity;
- hypertension;
- impatience;
- irritability;
- memory lapses or loss;
- nausea;
- slowed reaction time;
It’s enough to keep you awake at night isn’t it? Just kidding. Now go to bed.
(via)
Sleep nudge!
Let’s all rest up for this 4th of July, holiday weekend.
Sleeping not only helps your muscles repair and grow, but it can stave off a lot of other potentially harmful happenings such as the things detailed in the picture above. Ever been so tired you didn’t care if you went to McDonalds and got some fast food? I’ve been there. I’ve pulled all nighters and then made poor eating decisions. Don’t let it happen to you.
Get your sleep, be healthier, live happier.
Goodnight warriors!
Sleep nudge.
Getting adequate sleep makes you smarter, healthier and sexier. Why wouldn’t you go to bed? There is nothing more important on the internet. It will all be here tomorrow I promise.
An audiobook narrated by the baddest motherf’er, Samuel L. Jackson.
Sleep nudge.
Go now.. or else.
Quick Summary:
- 2010 paper of a randomized cross over intervention on 10 people
- all food is weighed and controlled
- sleep is observed
- body composition changes are measured using DEXA
- subjects slept 8.5 or 5.5 hours a night with for 14 days while experiencing a caloric restriction
Result:
Those who slept more (8.5 hours) lost 55% as fat, 45% lean, vs those who slept less (5.5 hours) lost ~25% fat, 75% lean.
Also:
the estimated energy deficit during the 5.5-h time-in-bed condition was ~520 kcal/day compared to ~920 kcal/day during the 8.5-h time-in-bed condition
Thus, get your sleep!
Consider this your nudge..
Sleep nudge.
Get in better shape by catching z’s.
Sleep Nudge.
Make no mistake, achieving maximum fat loss and getting that ‘ripped’ look that you see on the cover of your favorite health and fitness magazine is a 24/7 endeavor. If you aren’t on top of the game at all times, there is a large chance you’ll falter.
One specific component that very often gets overlooked is that of sleep. No one ever thinks of sleep being a factor in success since after all - you are barely conscious while you sleep. How much damage could you really do to your progress while you are sleeping?
The answer is that it’s not what you do while you’re sleeping per se, it’s the quality and quantity of sleep you get.
- Along with diet and exercise, sleep is an important factor in fat loss.
- Lack of sleep increases Cortisol levels which hinder your fat loss.
- Sleep is the primary time to recover from training and rebuild muscle tissues.
(via)
Sleep nudge.
The importance of sleep should not be overlooked! Sleep plays a vital role in protein synthesis, the release of GH, and gives you the necessary energy needed for another day in the gym. Make sure to get 8-10 hours each night.
The internet will still be here tomorrow.
Sleep nudge.
The internet will still be here tomorrow.
Get at least 8 hours of sleep to boost your muscle growth, energy levels and to recharge your metabolism.
Sleep nudge.
Even superheroes have to get their Z’s.
