You probably didn't know it, but one of the
best times to lose weight is while you sleep. That's because the human body is
designed by nature to repair itself during the hours we are sleeping.
Our bodies use sleep to repair and strengthen
our muscles, joints and other parts that get tired and damaged through use and
exertion during waking hours.
This restorative process uses energy to
rebuild lean muscle mass and to help rebuild other kinds of body tissue. That
is worth repeating -- this rebuilding process uses energy -- and if the
rebuilding process is running smoothly and efficiently, that energy comes from
places in our body where energy is stored -- from fat.
In other words, the body rebuilds tissue,
organs, bone, and lean muscle by burning fat.
Several things about this process are worth
noting. They have an important bearing on how efficiently it works.
Collagen is very important to the body
repair process
Collagen is the most common protein found in
our bodies. It is the main component of our skin, nails, bones, cartilage, and
connective tissue and is found in all of the body organs. Cartilage is the
cushion and shock absorber between joints, and the reason we stay flexible and
mobile. Healthy cartilage is constantly being regenerated by the body naturally
and this process contributes to keeping us youthful and flexible.
As we age, our bodies lose the ability to
produce collagen at sufficient levels needed to support the deep restorative
sleep processes that our bodies are designed to perform. This can be a major
contributor that leads to a premature aged appearance and can definitely affect
our flexibility and mobility. It stands to reason that a
collagen supplement combined with other natural ingredients can have a
dramatic effect in better supporting the deep restorative sleep process. This
in turn can allow the body to experience more energy, build more lean muscle,
and burn more fat.
Amino acids enhance the regeneration process
The rebuilding process is also influenced by
the efficiency of the amino acids normally used for this purpose. As part of
the rebuilding process, amino acids help maintain lean muscle mass and allow
the body to more readily consume fat for energy. This contributes to weight
loss.
Again, as we age, our body's production of
efficient amino acids is reduced. A supplement such as L-Carnitine is a special
amino acid that enhances the body's normal function and helps your body convert
excess fat into readily available fuel. During deep sleep, these
special amino acids work like a natural "turbocharger" to help
your body repair, preserve and build lean muscle while burning stored fat to
supply the needed energy.
Not eating before sleeping is important
Since the body uses deep sleep for the
restoration process, it is important when using a collagen supplement not to
eat three hours before going asleep. This is because we don't want nutrient
competition between undigested food and the collagen
supplement special nutrient formula itself. If the body has to concern
itself with digestion it will not absorb the collagen formula properly.
Therefore, your body will not be performing its natural restorative process
while you sleep, but rather will be concerned with undigested foods and will
actually be storing fat from the continuing digestive process rather than
burning fat as the energy for the deep sleep restorative process.
This tends to put us into a "diet circle
of frustration". The less time your body spends in deep restful sleep
(without competing digestion), the less time it has to restore its natural
health, and the less fat that is burned in support of this natural rebuilding
process. Now we understand the key connection between deep restorative sleep
and weight loss many times goes hand in hand with our overall health.
Reducing or eliminating the intake of food
three hours before bedtime allows the body to use its natural fat reserves for
metabolic fuel during the deep restorative sleep cycle.
A well-rounded strength training program
helps you burn calories while you sleep
Strength training, also known as resistance
training, involves performing exercises that target specific muscle groups
against resistance. This resistance can come from free weights, machines, or
even your own body weight. When you engage in strength training, you create
micro-tears in your muscle fibers. As your body repairs these tears, it expends
energy, which in turn burns calories.
However, the calorie-burning effects of
strength training don’t stop there. The process of muscle repair and growth
requires ongoing energy, even during periods of rest and sleep. This phenomenon
is known as the “afterburn effect” or excess post-exercise oxygen consumption
(EPOC). Essentially, your body’s metabolism remains elevated after a strength
training session, causing it to continue burning calories for hours, and even
overnight.
As you sleep, your body’s need for energy
doesn’t disappear. It requires fuel to support essential functions like
breathing, digestion, and repairing tissues. With an increased amount of muscle
mass from strength training, your resting metabolic rate (RMR) is higher,
resulting in a greater calorie burn while you slumber.
Creating an Effective Strength Training
Routine
To maximize the nighttime calorie-burning
effects of strength training, it’s essential to design a well-rounded workout
routine. Here are some tips to consider:
- Include Compound Exercises: Compound
movements such as squats, deadlifts, and bench presses engage multiple muscle
groups simultaneously, leading to more muscle activation and a higher overall
calorie burn.
- Progressive Overload: Gradually
increase the weight you lift over time. This challenges your muscles and
promotes continued growth, which contributes to sustained calorie burn.
- Balanced Training: Target different
muscle groups on different days to ensure adequate recovery. A balanced
approach prevents overtraining and enhances overall muscle development.
- Rest and Recovery: Quality sleep is
crucial for muscle repair and growth. Prioritize getting 7-9 hours of sleep
each night to support your fitness goals.
Strength training is a formidable ally in your journey
toward a healthier body and enhanced metabolism. Beyond its immediate effects
on muscle tone and strength, this type of exercise ignites a continuous
calorie-burning process that persists while you sleep. By incorporating regular
strength training sessions into your fitness routine, you’re not only building
a stronger body but also fostering a more efficient metabolism that works for
you day and night. So, the next time you hit the weights, remember that you’re
not just lifting for the present – you’re investing in a metabolic fire that
keeps burning, even in your dreams. For an effective strength training program
with all 4 components noted above that you can do from home, check
out some options here!