Losing weight just got a little easier after studies suggested that prioritizing rest can help burn fat. In a recent Arnold’s Pump Club newsletter, Arnold Schwarzenegger explains how getting more sleep can help lose fat while keeping muscle on.
From his early days as a bodybuilding champion to his successful transition into Hollywood and later politics, Arnold Schwarzenegger‘s influence in the fitness community has been monumental. As one of the sport’s most iconic figures, Schwarzenegger has brought unparalleled dedication and a relentless pursuit of excellence not only on stage but off it as well.
Beyond the gym, Arnold Schwarzenegger has taken the role of an educator in the fitness realm, actively dispelling misconceptions that plague the industry. Schwarzenegger addresses common misunderstandings like how much protein should be eaten or if the quality of protein is important.
Arnold Schwarzenegger Reveals How Sleep Improves Weight Loss And Muscle Gain
Emphasizing evidence-based approaches, Schwarzenegger empowers individuals to make informed decisions and adopt sustainable practices that promote long-term health and vitality. Recently, Schwarzenegger shared in his Arnold’s Pump Club newsletter a simple way to lose fat and maintain muscle which centered around sleep quality.
“If your goal is to burn more fat, here’s a tip that doesn’t require any extra trips to the gym.
Research suggests that prioritizing sleep can help you hold onto more muscle when losing weight and shed more body fat.
The study mentioned by Arnold Schwarzenegger found that both well-rested and unrested individuals lost similar amounts of weight. However, the weight lost by those who were well-rested primarily came from fat, whereas the unrested individuals lost more muscle mass.
In the study, participants followed a calorie-restricted diet focused on weight loss. However, one group was forced to get inadequate sleep (5.5 hours per night) while the others received a good night of rest (8.5 hours).
As you might expect, both groups lost a similar amount of weight (about 7 pounds) by cutting calories. But here’s where it got interesting: the underslept group lost 80 percent muscle, whereas the well-rested group lost almost all fat” Arnold shared.
Schwarzenegger revealed that simply sleeping more on weekends to make up for previous bad sleep won’t cut it. Instead, it is important to focus on getting good rest each day to help shed unwanted fat without losing muscle.
“This isn’t the only study suggesting metabolic changes from poor sleep. Another study found that just one week of poor sleep causes you to hold onto more fat and burn muscle. And it was not offset by sleeping in on the weekend and making up for the lack of rest.”
Arnold Schwarzenegger even shared his tips for trying to get a good night’s rest and recommends staying away from melatonin-based supplements and choosing more natural sleep aids.
“If you want to improve your sleep, here’s our sleep-upgrade checklist:
• Go to bed at a similar time each night.
• Get sunlight into your eyes early in the day to help set your circadian rhythm.
• Cut off caffeine at least 9 to 10 hours before you sleep.
• Limit technology at least 1 hour before you sleep, and keep lights dimmer.
• Cut off food at least 2 hours before you sleep.
• Read, talk with a friend, or journal at night. Do something that shifts your brain into something enjoyable and away from anxiety.
If you want to take a supplement, we don’t recommend melatonin-based products on a daily basis. Instead, focus on ingredients that help you relax and ease into sleep.
Like any other habit, remember to start small. Focus on 1 to 2 changes at a time; once your routine becomes automatic, you can add more.”
As an advocate for overall health and wellness, Schwarzenegger has been vocal about the dangers posed by supplement companies making false claims. His concerns stem from the inclusion of illegal ingredients and the omission of crucial information about product contents, potentially jeopardizing consumer safety.
Schwarzenegger has also called attention to specific supplements such as fish oil not providing the expected benefits due to insufficient dosages. In this case, Schwarzenegger suggested that it is simpler to get the nutrients from eating fish itself.
As a mentor and role model, Schwarzenegger inspires millions to pursue greatness while embodying the core values of hard work. With a plethora of knowledge in the fitness realm regarding everything from training and diet to supplements and dedication, Arnold Schwarzenegger is never short on advice.
RELATED: Bodybuilding Legend Arnold Schwarzenegger Reveals How Much Protein Per Day Is Too Much
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What are the top 5 sleep aids that would be recommended? I take 1200mg of magnesium citrate before going to sleep to help relax, but some nights that just doesn’t work. I do not take melatonin, nor would I recommend it.