Transcript
Page 1: Sleep—the Most Important, and Most Difficult, Part of Your Workout Routine

Sleep—the Most Important, and Most Difficult, Part of

Your Workout Routine

Page 2: Sleep—the Most Important, and Most Difficult, Part of Your Workout Routine

Most men undervalue the importance of sleep—particularly those of us who work out religiously!

Learn more about the effects of sleep deprivation.

Page 3: Sleep—the Most Important, and Most Difficult, Part of Your Workout Routine

Because we’re hard workers, we often have the I-can-sleep-when-I’m-dead mentality.

Page 4: Sleep—the Most Important, and Most Difficult, Part of Your Workout Routine

But sleep is critical to your body’s composition, strength, health and

recovery time!Other reasons sleep is vital for your health.

Page 5: Sleep—the Most Important, and Most Difficult, Part of Your Workout Routine

Sleep is divided into two major categories: rapid eye movement (REM) sleep and non-rapid eye

movement (NREM) sleep

Page 6: Sleep—the Most Important, and Most Difficult, Part of Your Workout Routine

Although you only cycle into REM sleep every 90 minutes or so, that is the sleep

that is most critical to your body.

Learn more about REM and NonREM sleep.

Page 7: Sleep—the Most Important, and Most Difficult, Part of Your Workout Routine

During sleep, your body produces growth hormone. This is important because it:

• Is essential for you to grow during youth• Increases your calcium retention (to help

maintain your bone mass)• Promotes fat loss• Reduces fat storage• Supports your immune system• Keeps your organs operating smoothly

Page 8: Sleep—the Most Important, and Most Difficult, Part of Your Workout Routine

Sleep also allows your body to balance two hunger-controlling hormones—

ghrelin and leptin

Page 9: Sleep—the Most Important, and Most Difficult, Part of Your Workout Routine

If you don’t get enough sleep, you are more likely to gain weight.

Page 10: Sleep—the Most Important, and Most Difficult, Part of Your Workout Routine

Individual sleep levels vary, and lifestyle and activity levels play a large part in how

much sleep you need.

Page 11: Sleep—the Most Important, and Most Difficult, Part of Your Workout Routine

For males between the ages of 17-35, the National Sleep Foundation recommends 7-9

hours.

Page 12: Sleep—the Most Important, and Most Difficult, Part of Your Workout Routine

Most of us don’t sleep enough simply because we feel as though we don’t

have the time.

Page 13: Sleep—the Most Important, and Most Difficult, Part of Your Workout Routine

But getting enough sleep allows you to actually do more

during the day… and have a better

workout!

Page 14: Sleep—the Most Important, and Most Difficult, Part of Your Workout Routine

If you have trouble sleeping• Darken your bedroom (blinds, covering

blinking lights, night mask if necessary)• Develop a nighttime ritual and stick to it • Go to bed and wake up at the same time each

night

Page 15: Sleep—the Most Important, and Most Difficult, Part of Your Workout Routine

Still not sleeping? Try supplements.

Page 16: Sleep—the Most Important, and Most Difficult, Part of Your Workout Routine

Most people who work out are deficient in magnesium.

Page 17: Sleep—the Most Important, and Most Difficult, Part of Your Workout Routine

Try a magnesium lotion or oil on

your legs before bedtime.

This bypasses the digestive system

and is an effective way to get

magnesium into the system.

Page 18: Sleep—the Most Important, and Most Difficult, Part of Your Workout Routine

Lack of sleep affects everything—from alertness to muscle-building

Page 19: Sleep—the Most Important, and Most Difficult, Part of Your Workout Routine

Make sure you’re not sabotaging

your workout and get enough sleep!

Page 20: Sleep—the Most Important, and Most Difficult, Part of Your Workout Routine

To really achieve success in the weight room, make sleep a significant part of

your workout schedule! www.masterofmuscle.com


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