Sleep your fat away!

Sleep, Fat, Muscle, and Bodybuilding

Most people realize sleep is important but few realize how incredibly important it is for bodybuilders, athletes and people wanting to lose a few pounds. If you want to gain muscle, lose fat, or maximize your athletic performance you cannot be sleep deprived. We live in a world of sleep deprived people. With every passing year there are more demands on our time: school, work, family, friends, facebook, television, the internet. The average person sleeps an hour less each night than those a century ago and its not because we need less sleep. If you are serious about losing fat or bodybuilding then you must get enough sleep, lets look at why its so important that you turn off the TV and go to bed early.
If you are sleep deprived:

– You get fatter
– You burn muscle rather than fat
– Your athletic skills decrease by 9%

How is that for three great reasons to get enough sleep??? The easiest way to lose fat is to get enough sleep! Sleep is very important in regulating hormones. Turns out that when you are sleep deprived your leptin decrease and your ghrelin levels increase which causes your metabolism to slow down. It also makes you hungrier so that you eat more. Sleep deprivation is a double-bad for people trying to lose weight — it makes you burn off fewer calories AND it makes you eat more, so you get FAT!

Sleep deprivation makes you burn muscle rather than fat! If you are dieting while sleep deprived, you will burn twice as much muscle and only half as much fat. The message is clear, if you are on any sort of a diet trying to get ripped you MUST get enough sleep or you will lose muscle instead of fat! If you are eating less than your TDEE in an attempt to lose weight, you must get enough sleep or the weight you will be losing will be muscle instead of fat.

Sleep deprivation slow you down, its like being drunk all day long. Not only do your run 4.5% slower but your athletic skills decrease by 9%. Your free throw accuracy decreases by 9% and your three-point field goal accuracy decreases by 9%. The easiest way to be at your peak performance is to get enough sleep. (references 5, 6)
Thats a pretty scary list and problems with not getting enough sleep and I haven’t even bother to bore you with it does to your ability to learn or the health problems associated with not getting enough sleep


13 thoughts on “Sleep your fat away!”

  1. Hey Scooby, your only getting half the picture; you forgot the HONEY. It’s called the Hibernation Diet. During the day our bodies work on 80% glucose and 20% fats, when we sleep we run off 20% glucose and 80% fats. The Liver is what stores & distributes glucose and most folks end the day with a low glucose level (we’ve used it up during the day) and go to bed with a low glucose count. This causes the brain to stress out all night long, and it releases adrenalin & cortisol; cortisol is what signals your body to store fat. If you simply take one to two tablespoons of honey ( honey is 50% frutose & 50% glucose) before you go to sleep you’ll feed your brain and it won’t be releasing those stress hormones and your body will burn fat all night long. This works well for us (I’m 57 & my bride is 52) even though it takes a week or so before you’ll notice that your extra fats are melting away. Additionally, you’ll get a higher quality sleep and wake more refreashed & clear headed; it won’t change your sleeping habits (e.g.:if your a light sleeper, you’ll stay a light sleeper.) Mike McInnes explains the principles behind The Hibernation Diet at: Try it, you’ll see.

  2. There is a problem though. Your body runs on a biological clock that is about 25-27 hours (varies within this range), instead of the 24 hour clock. In essence, your sleep-wake cycle gets shifted about an hour each day. If you feel the effects or not, depends on individual differences. Your bodies can never fully “adapt” to night shift work because of this internal clock, due to zeitgeber (this case light).

  3. So, do I understand correctly, that if I have slept little (say 4-5h) I should not do cardio and lift weights, because it might burn muscle (I’m trying to lose fat)?

  4. Yes Scoob I would like to know what the effect of switching from day shift to night shift would be as well. For my job I have to change from day shift to night shift every month…one month of days then one month of nights and so on….

  5. But Scooby as we increase our sleep, our sleep pattern also increase as we are used to stay in bed therefore sleep will be never enough. Is there anyway i can prevent that?

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