How important is sleep for fat loss? You are about to find out that sleep is more important than you ever realized, and for 5 reasons you probably haven’t considered. Sleep and losing body fat surprisingly go together perfectly.
One eye opening study stated that during intentional caloric restriction(fat loss diets) – it appears that a reduction from 8.5 hours of sleep to 5.5 hours of sleep is associated with an unfavorable nutrient partitioning effect, making more weight loss come from lean muscle mass rather than fat stores when compared to the well rested individual. (RESEARCH STUDY)
Many people associate getting awesome sleep only with muscle building and recovery, but when you are on a caloric deficit and aiming to lose body fat rapidly sleep becomes 1 of the 3 core pillars.
I believe that the 3 pillars to Fat Loss all have equal weight, and in order to see fast results in a short period of time we need to tackle all of them.
The 3 pillars of fat loss are exercise, nutrition, and none other than sleep. Why is sleep so vital for your success?
If you don’t get enough sleep you will suffer from the following problems, which EACH could be detrimental to your success on a shredding diet + workout plan.
Sleep and Losing Bodyfat – 5 Negative Side Effects from being sleep deprived
1. Lowers Insulin Sensitivity
When you are on a shredding plan you want to be increasing your insulin sensitivity, which in lehmans terms means your body is more likely to use carbs for an energy source. vs storing them as fat. You don’t want your cells to be highly insulin sensitive. This is what actually leads to type 2 diabetes.
2.Lowers GH Production
Human Growth Hormone is one of the most important hormones in human body, and as a man or even woman you want to do everything in your power to maximize it. HGH is an amazing fat loss hormone, and when secreting at peak efficiency will give you much faster fat loss results, and will even help prevent aging!
3. Increases Cortisol Production
Think of cortisol as your “fat storage” hormone. Cortisol spikes when you are stressed out, but nothing spikes cortisol more than lack of sleep. Producing cortisol is your body’s defense mechanism built in when you are stress and sleep deprived, but the downside is that it causes you to store body fat easier.
4. Reduces Cognitive Output/Motivation
Remember the last time you were motivated to crush a workout on lack of sleep? Yeah – me neither. You simply don’t think as clearly when you are not well rested, and your motivation also suffers.
5. Lowers Testosterone
Its no secret that testosterone can help you build muscle, but keeping testosterone levels high is vital for fat loss as well. Lack of sleep will plummet testosterone levels.
6. Increases in Body-fat
Its not hard to see why lack of sleep causes you to pack on pounds of body fat quickly. Let’ talk about how to maximize the sleep we are getting, so even if you are only sleeping 6-7 hours per night vs. the recommended 8-9 you can still shed unwanted body-fat quickly.
Sleep and Fat Loss – The Main Benefits and how to Maximize your Sleep
The benefits of sleeping 8 hours per night are pretty much the opposite of what you see above.
1. Increased Insulin Sensitivity
2. Increased Metabolism
3. Higher HGH Levels
4. Higher Testosterone Levels
5. Increased motivation and cognitive function
6. Faster Recovery
7. Burn MORE body fat
The question is, how can we maximize our sleep on a fat loss diet?
You want to supplement with a few things when you are on a fat loss diet before sleep. The reason is simple. When you are on a fat loss diet you are depleting crucial minerals, electrolytes, and amino acids. Not only can this cause you to lose muscle mass when you are shedding body fat but it will wreak havoc on your entire body.
Having low levels of electrolytes and minerals such as Magnesium will cause you to feel sluggish, lethargic, and flat out awful when you are shredding.
If you are like most people a fat loss regimen involves caffeine, stimulants (maybe?), excessive sweating from intense training, pre workout supplements (more caffeine and stimulants) – and to top it all off you are putting your body through more stress by being on a caloric deficit.
I discuss the amazing benefits of supplementing with electrolytes, magnesium, and eating 2 bananas per day in my Youtube Video.
My actual regimen back a few months ago during my 45 day fat loss transformation was eating 2 bananas per day, taking ZMA before bed, eating a handful of almonds before bed, and supplementing with electrolyte powder post workout and before bed.
See The Sleep and Fat Loss Benefits?!
You are probably thinking to yourself that my regimen seems a bit intense, and a lot to keep up with. You would be absolutely right!
This is actually what inspired me to create ALPHA DREAMS – which creates a shield of defence from alcohol, caffeine, and stress.
Alpha Dreams is packed full of electrolytes, ZMA, Max dosed with Your body’s most important amino acids for recovery like Leucine + Glutamine, and even contains nootropics for optimal serotonin and dopamine levels in your brain (the happiness and motivation molecules!)
1 Scoop of Alpha Dreams before bed and you will not only sleep deeper, but wake up feeling better on a fat loss diet because you aren’t depleted of minerals, electrolytes, and amino acids!
As you can see, maximizing your sleep and getting enough of it is extremely important. Make sure you remind yourself when you are sleep deprived and trying to get shredded that sleep is actually 1 of the 3 main pillars of weight loss, and skipping it is just as bad for your six pack abs as having a giant cheat meal!