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The importance of Sleep on muscle gain.

Does sleep have any effect on your muscles?

Our Sports Scientists hear all the time from clients that their sleeping patterns are poor. Late nights out, working late, mind racing when your head hits the pillow etc. Can you relate?

It is very well known and documented that sleep plays a crucial part of humans’ general health and wellbeing. However, does sleep have any effect on muscle gain, retention or loss? Let’s dig deep and find out!

A number of studies have identified the importance of sleep on human hormonal balancing. When we sleep, our body releases anabolic hormones such as Testosterone & IGF-1 to aid the body in the recovery process. When sleep is insufficient, the release of these hormones is reduced which may lower the bodies’ ability to repair muscle or thus build muscle. So if you are doing regular strength training, but your sleep is compromised you could end up not getting those gains!

Studies have also shown that sleep is vital to make sure we don’t experience muscle atrophy (muscle break down). Lack of sleep will elevate hormones in our body, specifically CORTISOL. Cortisol is a stress hormone and when its elevated it has the effect of breaking down muscle tissue. This hormone is very Catabolic and reduces the rate of protein synthesis and inhibits muscle tissue growth.

So Elevated Cortisol = harder to gain muscle!!!

To reap the rewards of our hard work in the gym, you must get your sleep right.

The time in which we sleep directly influences cortisol levels as well! A number of studies have identified that individuals who slept during the day could not significantly reduce Cortisol levels when compared to people who slept during “regular” night hours. The conclusion of these studies stated that there is a direct correlation to cortisol secretion and our bodies natural clock (Circadian Rhythm) and it seems that catching up sleep the next day might not offset a bad night’s sleep.

To summarise, sleep plays a HUGE role in the growth and maintenance of muscle mass. LACK of sleep will contribute to breaking down your hard earned muscle! Sleep provides a state of recovery and repair for the body, allowing the “good” anabolic hormones to be secreted into the bloodstream and reducing the release of “bad” catabolic hormones.

Put your sleeping habits to the test with a DEXA scan and our experts will provide you with the advice you need to get to your goals!

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Light vs Heavy Weight

THE BEST WAY TO BUILD MUSCLE
When asking individuals, “What is the best way to build muscle?” a common response would be that you HAVE to lift heavy weights! But is this true? A recent meta-analysis conducted by Schoenfield et al. 2016, aimed to find out if you could build muscles using lighter weights. Their conclusions may change the way in which you think about building your muscles.

ABOUT THE STUDY
The study involved two completely untrained groups (men); a “High-load” group were prescribed a moderate repetition range (6-8 reps) at more than 65% of 1rm (rep max) and a “Low-load” group who were delegated a higher repetition range (12+ reps) at less than 65% of 1rm. The results showed that both training groups experienced similar “Hypertrophy” (muscle growth) effects.

Schoenfield et al. 2016 concluded that the most influential factor to muscle gain is that of “Total-work volume” (reps x sets x weight) and if the total volume is similar in both training groups; similar muscle growth should be examined. Arguments arose as experts stated that the individuals that were used to undergo this study where just experiencing the “newbie” gains we obtain when untrained individuals begin weight training. They argued that as the individuals were “untrained” and had not been exposed to any form of resistance training previously; they would, therefore, have a greater muscle potential and a likelihood to respond to any form of training.

Schoenfield et al. 2016, responded to this and performed the same experiment with trained individuals – he got similar results! Equal muscle growth in both the heavy and lightweight groups.

 

So what does this mean for you?

Well, it means that if you love lifting heavy weights with low reps you should still go for it, but if you like lifting lighter weights with higher reps then you can do this and get the same muscle growth on your body!

Although imagine the effect of lifting both lighter weights vs heavyweights on the longevity of your being. The heavier we lift, the higher the risk of injury we may be exposed too. A big reason why we see some of our clients stall and go backwards in their body composition goals is from injury.

We often see injuries in our clients who are heavy lifters. Injuries are obviously counterproductive for regular training. This is not to say you powerlifters or individuals out there who do love to lift heavy should cease to train the way you enjoy, but mixing the training methods between the two may be beneficial to allow your Central Nervous System (CNS) to recovery from your heavy lifting sessions.

If you have any question about this article or your specific training program, you can speak more about this to our experts at the Crows Nest Clinic.

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POWER OF PERSISTENCE

Client of the month

Congrats to our first client of the month!

Elaine is a client of ours at Body Measure, Crow’s Nest and has been coming since Jan 2015.
She is a great example of what perseverance and consistently measuring your results can do. We see so many clients start and give up. Those that get measured regularly and never give up, always get the body they want.

Elaine’s progress was up and down- then she got all her ducks in a row and … WOW… look at her now!

In the past 10 weeks she has:

DROPPED 2 body fat percentages. Now a lean 17% (where most bikini contestants need to sit at)

INCREASED her lean muscle mass by a whopping 2.3kg

DECREASED her fat mass by 1.1kg

She is heavier now by 1kg but has a much better and sexier body composition (which is why scales are so frustrating and totally misleading) This is why DEXA is the smart way to go!
We are stoked to be a part of Elaine’s fat loss journey. Through accurate measuring of body composition, we know she has gone anabolic (that is put on muscle at the same time as losing fat- the best way to change your body composition)

We now have the data she needs to maintain her new fit body!

If you have fallen off the wagon pick up the phone and call us to book an appointment (02) 9460 8502 and get the body you want just like Elaine did!

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Belly Fat and Chronic Inflammation

Belly fatDid you know that fat around your organs (known as visceral fat) is a major source of chronic inflammation in people?

Without question, visceral fat is responsible for many of the health issues that plague western societies, from Diabetes, cardiovascular disease and even some cancers.

The new and somewhat surprising clinical finding is that visceral fat is one of the leading contributors to increased body inflammation.

Luckily, with a healthy diet, routine exercise and new technologies like a DEXA scan, you no longer have to be a prisoner to the hazardous health issues that are attributed to visceral fat.

In a research study published in the Journal of Diabetes, it was stated that visceral fat is one of the main factors contributing to chronic systemic inflammation.

In this specific study, researchers examined the blood of individuals that were receiving gastric bypass surgery and discovered that visceral fat in the stomach was directly storing large amounts of the inflammatory molecule IL-6 (interleukin-6), which was being transported directly to venous blood.

So the inflammatory molecules produced by visceral fat was being dumped into veins and transported throughout the body. Quite simply, visceral fat produced and spread chronic inflammation throughout the body.

There are many ways to reduce inflammation; medication, fish oils, exercise and other dietary modifications are shown to be clinically useful.

But wouldn’t it be smarter to get rid of visceral fat and remove a major contributor to chronic inflammation in your body?

Some signs and symptoms of chronic inflammation.

Body measure client with high visceral fat levels
High visceral fat is seen as green and yellow spots in the mid section
  • Ongoing, irritating pain in the body (like the joints or muscles)
  • Allergies or asthma (especially when they keep getting worse)
  • High blood pressure or blood sugar problems
  • Ulcers and Irritable Bowel Syndrome (constipation or diarrhea)
  • Constant fatigue or lethargy
  • Skin problems or red, bloodshot eyes

So how do you know how much visceral fat is in your body?

The most accurate way is to come to Body Measure in Crow’s Nest, Sydney and get it measured with a Dexa Scan.

The Dexa machine at Body Measure is the only Dexa scan in the world that visualizes visceral fat. Yes you will actually see where you visceral fat is located and how much there is!

Dexa only takes five minutes, is painless, and we go through your results straight away.

If visceral fat is found you can find out exactly how to lose it!

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Testimonials!

“Hello Team

This business is exemplary, and very Professional, whilst being very Personable with Adam taking time to explain. Based on the price, I was pleasantly surprised to receive such in detail consultation!

I can recommend….and am going to pass on the great experience to my Contacts

The RESULTS were very informative, and give me a goal insofar as to how I can better my Health

Out of 100…..100

Best Regards,
Larry”