Selen Dar

Muscle-Building Workout and Diet


You go to the gym and do the most awesome
bestest workout possible, meal prep all your bland broccoli and chicken breast, and take
all the overpriced supplements you found on a fitness Instagram, yet even though you seem
to be doing everything right, your buddy, who started getting in shape about the same
time as you, is still getting better results. And he or she does the same workouts but hardly
meal preps while eating the occasional pizza and ice cream, and the only supplement he’s
taken is a protein shake he found on sale in the bargain bin. So how is this possible? Well, what you didn’t realize is that your
friend is doing better at the number one most important thing outside of exercising than
you are. While you’re binge-watching on the new hot
TV series, or playing your favorite videogame for hours, or even just staying up doing…
whatever you might be doing on the internet, your buddy is hard at work… sleeping. If you’re the nocturnal type that gets hardly
any sleep with the occasional 8 hour sleep, chances are you’re holding yourself back
from getting the best results possible. We already know how important sleep is just
for the sake of survival, after all, all animals have to sleep some time. When it comes to increasing your gains, sleeping
is pretty darn important. Let’s start off with the most obvious effect
of not sleeping enough, and that’s the negative impact on performance. If you ever go to the gym feeling tired and
sleepy, chances are you won’t be doing half as much work as you normally would. Studies on sleep found that subjects chronically
lacking sleep had significantly slower reaction times on the psychomotor vigilance test. Slower alertness means both lower mental and
motor capacity. Plus, studies found sleep deprivation increases
the amount of mistakes people make, leading to a possible increase in injuries. And we all know, if you’re hurt, you ain’t
working out to begin with. As far as actual performance, sleep deprivation
doesn’t really affect your peak capabilities, meaning you still can push heavy weights or
perform at a high intensity, but… you’ll get tired quicker. Researchers believe this is because when sleep
deprived, people tend to have trouble metabolizing glucose. Since glucose is important for energy, not
being able to break glucose down means your energy levels will be breaking down instead. Outside of performance, sleep plays the ever
crucial role of balancing hormones. When we sleep, your body releases high amounts
of anabolic hormones such as testosterone and IGF-1. You’ve probably heard of testosterone before
and its close relationship with building muscle. When sleep is disrupted, however, especially
when disrupting the first cycle of REM sleep, the release of these ever-important hormones
take much longer. This can disrupt the body’s ability to repair
and build muscle during sleep, and even worse, a study found that subjects suffering from
sleep apnea had lower levels of overall testosterone. A combination that for sure will reduce your
gainz. And the effect on hormones doesn’t stop
there. One thing that sleep is also good for is bringing
down the levels of muscle-“breaking” hormones, aka catabolism. Cortisol, the main culprit of these hormones,
remain elevated whenever you don’t get a good night’s rest. And the tricky thing about this is that the
time you sleep matters, too. Even if you’re getting the proper amount
of sleep, studies have found that people sleeping in the daytime were not able to bring down
cortisol levels as much as people sleeping regular hours of the night. This is because there is a connection between
cortisol secretion and the natural clock in which your body operates on known as the circadian
rhythm. You night owls might be losing more muscle
mass than your early sleeping counterparts cause your cortisol levels are shot. And even if you’re not shooting for gains
but let’s say you’re trying to lose weight instead, sleeping doesn’t necessarily help
you lose more weight, but it does help you lose the right type of weight. When compared to people that slept 5 and a
half hours per night, people that slept 8 hours per night lost the same amount of weight,
but they lost 55% more fat while preserving 60% more muscle. It’s almost like you’re… sleeping your fat
away. Not to mention that multitude of studies have
shown lack of sleep increased levels of the appetite-raising hormone ghrelin while decreasing
leptin, the hormone responsible for making you feel full. So less sleep can equal to more eating, and
a bigger belly. So moral of the story is, don’t mess with
sleep. Get your sleep, and get enough of it. Heck, if you’re watching this right now at
1 in the morning, turn off your phone, your computer, whatever, don’t even bother liking,
sharing, nor subscribing. Just go to sleep! Now! Let your dreams be dreams… Good night.

100 thoughts on “How Important is Sleep for Building Muscle?

  1. As an orthopedic surgeon , dad and amateur lifter I find this offensive 😉

    Great channel! Thank you for your time and effort 🙂

  2. Well this sucks. I have trouble sleeping most nights, I've tried everything to get better sleep but nothing works. I try to work out when I can but it sucks that the reason I can't have the muscle I want is something I have no control over. I have trouble staying asleep I wake up multiple times at night. Sometimes I have trouble even going to sleep, I've tried to work with it but it is so hard and I have trouble staying motivated. This really sucks 😢

  3. I'd like to sleep longer than 5 hours but my body just gets up after 5, is it because I'm young and might not require as much sleep as people older than me ?

  4. What if i go to bed just before 12 and get up at 6, then go back to sleep for 2 hours to get my 8?
    Does that impact it or should i go do something at 6am instead

  5. 4:16 First ever Youtuber i’ve heard say that. Respect for caring for us viewers to get to where we want. I’ve subscribed to the right channel

  6. doesn't matter how much protein intake, no matter how much water, how good the diet, no matter nitrogen balance. Sleep is KING! you ain't sleeping, don't exercise

  7. I play a lot of basketball and eat healthy but I do play video games really late at night till 2:AM

  8. Watching this at 2 AM. Eating Apricots and going to work tomorrow. Also I finished my game of Fortnut- " What am I even doing with my life ?" I've been sitting to 2 Am for 3 years, btw… :d

  9. Is it bad if I go to sleep at 5am and wake up at 4pm? I mean I do get good hours of sleep just that it might be bad sleeping all day instead of sleeping at the night or doesn't that matter?

  10. Moral of the story we dont produce the same amout of hormones, and eating is invidual, sleep is great for repair ur muscles o.o

  11. The fact that at the end he was more concerned about us getting sleep than the video getting attention is the best part

  12. If you’re watching this in the middle of the night just go and sleep and don’t like or subscribe

    Humble beings…

  13. Shit I’m in the army and this is hard to do bc I wake up at 545 every morning and get off at 5 everyday leaving me with full gyms and I go at 7 when it starts to die down only 2 hours to workout plus I like to game it so most of the time I fall asleep at 11 or 12

  14. I can say from personal experience that what this video says about it affecting you performance for a long workout to be correct.
    When I went into the gym after only 3-4 hours of sleep I was still able to lift heavy weight, but when we went onto the actual high intensity workout by round 5 I couldn't even complete it because I guess I wasn't able to break down glucose.

  15. What happens if you are jet lag and workout and get 5 hours of sleep, how does your body respond to that?

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