Playlist on WEIGHT LOSS : https://www.youtube.com/watch?v=UaPQwZ5L34c&list=PLfNW_1ECVaTgO7oyC6ngzf2f99n4ngqTA
I keep saying that if you take a good 8 hours of sleep and turn THAT into a supplement, it will be the GREATEST supplement of them all. Whether its weight loss or bodybuilding or fat loss, SLEEP is your best friend. Today’s video is a detailed guide on the technique on how to sleep better in order to maximise fat loss / weight loss / gains.
Sleep and bodybuilding, sleep and weight loss, SLEEP AND FITNESS. There IS a 1:1 relation between all these 3. The ultimate guide on how to sleep for peak fitness. Hope you guys like my video on sleeping better!
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What get everybody a lot of you want me To make videos on fat burners but Instead of that video let me give y'all This so there was a study done with two Groups of people both the groups were Put on the exact same caloric deficit Diet one group was made to sleep for More than seven hours a night and the Other group was made to sleep less than Seven hours a night so the variable was Sleep after a certain time period what Was observed was that the group that Slept more ended up burning 65% more fat In terms of weeks the weight loss was The same but the group that slept more Burned more fat just like nutrition and Just like diet there's this technique in Order to get the best quality sleep and That for today's videos about So in today's video I'm just gonna kind Of get into the science behind why sleep Helps with your fitness levels but Moreover today's video is a guide on how To optimize your sleep in order to burn Fat but first let's talk about the Science now the first thing you've got To understand is that when you go to the Gym or when you go and exercise it's Just trigger for your body to grow the Body doesn't grow in the gym it grows When you're resting at home because of All your hormones now when we talking About sleep the primary advantage of Getting a good night's rest is that your
Body releases anabolic hormones like Igf-1 human growth hormone and in the Case of men a lot of testosterone the More you sleep The more and the better the secretion of The hormones is so for maximum gains and Maximum fat loss you go to sleep well The second aspect of sleep science is Catabolic hormones Catabolism means destruction basically Hormones that harm your gains in the Long term so we're talking about Quarters over yo now elevated levels of Cortisol actually linked to span Deposition in the long term so a lot of Your stubborn fat might be linked to you Not sleeping enough at night because of Elevated levels of cortisol in your Bloodstream the third aspect of sleep Science are the hunger hormones leptin And ghrelin when you don't sleep well When you're not well rested your leptin And ghrelin levels are not normal they All over the place of ghrelin spikes up On your depth in drops and in the Long-term This leads to you never feeling satiated Or full and for a lot of people this Might lead to something like overeating And in the process of overeating to end Up putting on that little bit of weight And the final aspect of three science Isn't related to your hormones but Moreover it's related to your muscular
System and your nervous system in any Form of exercise especially something Like weeks training orders is Constraining you're using your muscles And your nervous systems together and When you slept well your coordination Your reflexes everything is working much Better the nervous system is firing fast Your muscular system is working better And this basically means that your Performance in the gym or in your Exercise regime is much better and a Better performance in the gym or in your Exercise regime means bigger gains in The long term me Faster way of burning fat means a better You and that's why when we're talking About sleeping it's all about great Techniques in order to optimize your Sleep So let's start with vo biceps is top 5 Tips in order to get the best possible Sleep in the world it's number one stay Away from electronics at night at least One hour before bedtime put your cell Phone away now what you gotta understand Is that human beings have evolved over The last 2 million years and it's only In the last two hundred three hundred Years that we've had electricity now Your body works by releasing certain Hormones in response to the environment So in response to darkness our bodies Have evolved to release something called
Melatonin and melatonin is a hormone That induces sleep now in the last 200 Years we're lifestyles has changed and In the last 10 years or so we've also Using cell phones we all use cell phones Before bedtime and when you do that You've got all this light entering your Eyes and what it does is that it changes The environment for your body so your Body responds to all that excess light By reducing the amount of melatonin Secretion and has reduced melatonin Secretion leads to not having the best Quality sleep you want to sleep where You wanna sleep sound stay away from Electronics at least one hour before Bedtime tip number two were talking About night once again a lot of people's Once again make this mistake of sleeping With a light on or having a really Bright light on something like this easy Switched on through the night and even Something like this will affect the Quality of your sleep remember your Audience evolves from the Stone Age in Order to start feeling sleepy in Complete darkness and your job is to Create the Stone Age level of darkness Once again in your own room now how do You create this even in the morning one Ways that you will sleep only so that Your body gets a lot of bed time in Complete darkness So Savior sleeping at 11 or 12 o'clock
There will be darkness till 6:00 in the Morning You're getting at least two six hours of Darkness for sound sleep if you're one Of those people sleep really late what's Happening is that only giving your body 2 hours of complete darkness and that Doesn't lead to sound sleep your job is To create an environment with complete Darkness and even if that means adding a Few pickle curtains in your room do it But you want to give your body complete Darkness for complete rest and complete Game server talking about stimulants Namely nicotine and caffeine what you Want to avoid firstly are cigarettes in Life generally but if you're a smoker Keep it away from your bedtime and when We're talking about beverages with Caffeine so that speak coffee any Aerated Cola or Red Bull you want to Keep it way away from your bedtime you Don't want to keep it anywhere after 5:00 p.m. in the evening in my opinion You know a lot of people who are Addicted to tea and coffee don't even Realize that they're missing out on Quality sleep and when they actually Reduce the amount of tea and coffee that The drinking and they try to sleep they All notice a difference on how well they Sleep so what I would suggest is that Ideally you shouldn't go above 2 cups of Tea or coffee in the entire day and even
That a lot but if you can completely Avoid it do that you've got to figure Out what's important for you quality Sleep which results in quality gains or That little kick you're getting from Your nicotine or caffeine if you're Called Next we're talking about sleep hygiene Now this essentially means that you need To create an environment best suited for Your body in order to see this has four Aspects to it the first of which is that You need to lower the temperature of Your own body your body releases all Those anabolic hormones and the Melatonin to make you sleep when your Body temperature slightly lowered so This essentially means where you go to Sleep either the AC or with a fan on Just make sure your body's kind of Chilled out a little bit before going to Bed the second aspect is that you need To sleep in an environment that has very Little sound so make sure that your EC Is in making sounds make sure that your Partner is not snoring too much you want To be able to sleep those Goods eight Hours of sleep in an environment that's Completely quiet as far as possible The third aspect is that you need to Figure out what kind of sleeping Environment you like if you like Sleeping a slightly softer mattresses or Harder mattresses this is kind of a
Subjective point but you've got to Figure out what works for you the best And ensure that every night you get that Kind of sleep hygiene level and the Fourth aspect of sleep I dream is that You've got to figure out triggers for Yourself again this is a subjective Point so for some people this means Probably having a hot shower before Bedtime when you have a hot shower your Body temperatures are elevated you go in We'll be AC on and your body Temperatures plummet and for a lot of People that once that has some sleep For some people maybe even a small meals At slightly higher on fat lower than Metabolism which makes them a little Tired and for some people maybe Something like meditating or reading Something boring might work once again You go figure what can you sleep hygiene Works to your best the fifth and final Point we're talking about is exercise Now there's two aspects to this in the Long-term you want to have some kind of Exercise regime you go to weathers yoga Or dancing or waist training it's got to Be something that styles you out a Little bit and it's got to be a Long-term activity in order to get the Best kind of sleep in the long term but The other aspect is cardio now the great Thing about cardio besides the fact that Both your heart and helps with your fat
Loss is that it helps you sleep better So if you're someone struggling with Something like insomnia going for a Really intense 30-minute run before Bedtime Is a great way to get diode and gold Sleep so those are my top five tips in Order to sleep better and as I've always Said sleep is the number one supplement In the world if you get serious about Your sleeping patterns and your sleeping Habits you're bound to make insane gains In the long term everything from Engineering recovery to muscle recovery To fat loss is enhanced by a great sleep Cycle and that's what you gotta focus on Either way guys if you liked today's Video make sure you give it a thumbs up If you want to know more about weight Loss science make sure you check out my Weight loss science playlist if you want A free diet for losing weight make sure You check out the bee bee summer diet Plan and make sure you subscribe to be Your biceps I will see you next time