You may be jacked up about going to the gym, but did you know that your muscles are actually being built when you’re not doing anything? Rest and recovery are essential for any athlete, regardless of whether you’re bulking up or toning down.
Eric Bogy of Fit & Me recommends taking up a comprehensive compound training program that stresses your body but not to the point of injury, and make sure you’re eating a proper diet to fuel your workouts. If you want to improve on the field or in the weight room, you can never have enough sleep.
Here are several ways that sleep — or a lack thereof — can affect your performance:
1. More Sleep Means More Reps
According to Mehdi Hadim, the creator of the StrongLifts weight training program, rest is essential to lifting more weight. Hadim advises budding powerlifters to wait at least one day between workouts to give the body enough time to recover, especially if the last session was a tough one.
2. Less Sleep Means More Excess Pounds
You need at least seven hours a night to function effectively, whether you’re working, lifting, or going out with friends. What’s more: Experts say the less sleep you get, the more weight you may have to lose. According to Dr. Donald Hensrud of the Mayo Clinic, sleeping less than five hours a night appears to increase the likelihood of weight gain. Whether you’re looking to build muscle or sculpt that beach body, sleep more to keep off the fat.
3. More Sleep Means More Testosterone
A government study found that well-rested men had considerably more testosterone than those who had only slept for four hours. You should sleep in complete darkness and turn off all electronic devices. If you must watch something on your smartphone or portable device, dim the screen and reduce those dreaded blue lights that can inhibit your sleep patterns.
4. Sleep Boosts Physical and Mental Performance
We spend more than a third of our lives asleep — and for good reason: Sleep rebuilds our muscles, restores our energy, and allows our brain to store and recall what we’ve learned. The effects of sleep deprivation are dramatic: someone who’s tired will perform just as poorly as someone who’s drunk.
On the other hand, a Stanford University study found that well-rested basketball players ran faster and performed much more effectively on the field; their sprint times improved, along with did their shooting percentages.
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