Now, following on from last week’s blog post on digestion/gut function. I somewhat went a little tangent on explaining why your gut isn’t just the only issue when it comes to achieving your fat loss and muscle building goals. You must look at the whole picture and not blame everything on one problem.
What I mean by this is, stress, calories, recovery, digestion, training, and sleep should all be things you consider when trying to achieve results. But I want to pick one topic every now and again and delve a little deeper.
Sleep, is something we can all relate too. Without it, we would cease to function daily. Unless you are an immortal, then you wouldn’t need to worry to much.
Now you can work as hard as possible in the gym, adding weight to the bar each week, consuming protein rich foods, or even take that recovery supplement you believe helps contribute to your results. And yes, you can physically see yourself getting better each week, hell we’ve all been told it’s about ‘How hard you can train though’ right?
Yes, to some degree. But ultimately, it’s all down to how hard you can rest, or more specifically, sleep.
Now with a lot of us guys having busier schedules and leading more stressful lifestyles we tend to neglect our sleep. We live by this ‘I’m invincible code’ but we all know this is a filter and is BS. We will be bound to at some point burn out. In fact, sleep deficiency is associated with problems in concentration, memory, stress levels, risk of diabetes, heart attacks and the immune system.
Now time for the science part.
When we workout in the gym we breakdown our muscle tissue and expend energy. Now through good nutrition, we help aid the growth and repair. But more importantly it when we shut off and sleep we maximise growth hormone (GH), thyroid stimulating hormone (TSH) and increased cortisol (the right amounts), most notably in the evening. These are all very important factors to help maximise when trying to help improve our results. Not only that, but it helps regulate our appetite hormones.
There’s tonnes of studies that show clear links between sleep quality, body composition, diet adherence and training performance. If you are interested in how sleep affects the hormones that dictates fat loss, look at the 2004 study by Spiegel et al. (2004) he found that restricting sleep reduces Leptin (the hormone that helps us feel full after eating) and increases Ghrelin (the hormone that stimulates hunger and cravings).
So Joe how do I start to improve on my Sleep then?
Well here’s a list of my Top 10 tips that has got my 1-1 clients, and Online Client’s in great shape over the years.
So, I hope you use these tips and start improving your sleep straight away. The sooner you start, the sooner you will start to see more of a positive change in your fat loss and muscle building goals. If you do need more bespoke advice on specific recommendations, all things training and nutrition. Then please do not fear to drop myself an email firstname.lastname@example.org
Thank you guys