When we as women are trying to lose weight we often just think of diet and exercise, and of course, these are very important factors.
However, REST is just as important!
You NEED to be getting good quality sleep to make the most of your diet and exercise in order to lose FAT.
According to a study conducted by the Annals of Internal Medicine in October 2010, they found that when they restricted participants to 5.5 hours of sleep per night they lost LESS FAT and more lean body mass (muscle) than those who slept 8.5 hours per night.
Both groups followed the same diet and both lost weight, however, the one group lost the wrong type of weight.
What does this mean?
This means that getting enough sleep promotes FAT LOSS not weight loss and this at the end of the day is what we as women want.
Muscle is very important for us as women and has a myriad of benefits, including helping you burn MORE fat!
Inadequate sleep also hinders muscle gain and athletic performance.
A 2011 study showed that by not getting adequate sleep we actually encourage the loss of muscle mass and the inability to recover correctly after a workout.
The study found “Consequently, we hypothesized that sleep debt decreases the activity of protein synthesis pathways and increases the activity of degradation pathways, favoring the loss of muscle mass and thus hindering muscle recovery after damage induced by exercise, injuries and certain conditions associated with muscle atrophy, such as sarcopenia and cachexia”
In the June 2012 edition of Today’s Detitian in-depth research showed that inadequate sleep increased cortisol (the stress hormone) as well as several other hormones and subsequently lead to weight gain.
“Further evidence shows that sleep duration, sleep quality, and the timing of sleep may affect the 24-hour patterns of hormone production, including insulin, cortisol, glucagon, catecholamines, growth hormone (GH), leptin, and ghrelin “
Simply put, not getting enough (Less than 8 hours) sleep will:
- Reduce athletic performance
- Reduce FAT loss
- Increased metabolism of muscle tissue – BAD!
- Inability to correctly repair muscles and therefore build muscle less muscle
- Increases cortisol (The stress hormone) as well as many other hormones which control fat/weight levels
We have shown you the importance of getting at least 8-9 hours of sleep per night.
So on the other hand…
Quite simply this means if you get enough sleep you will:
- Lose more FAT
- Recover Faster
- Have healthy hormone levels to lose fat and weight effectively
- Less Stress
- Increased athletic performance
- Improved Mood
- Increased Strength Levels
- Be healthier!
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