6 Nighttime Habits that Build Muscle Faster (men over 40)

6 Nighttime Habits that Build Muscle Faster (men over 40)



Having a solid nighttime routine in place is absolutely critical for optimizing muscle growth.

Nighttime is a critical time for adaptations from training to occur as it provides you the best opportunity for complete rest and recovery.

By creating a strategic nighttime routine, you also ensure that you wake up rejuvenated, re-energized, and ready to tackle another tough session in the gym.

As we age, our body's ability to build and maintain muscle decreases, thus, ensuring we’re maximizing our efforts by prioritizing recovery, becomes even more important.

In this video, I share six nighttime habits you should build if your goal is to gain muscle, burn fat, or optimize your hormone levels naturally.

[SUPPLEMENTS] SCIENCE-BASED SUPPLEMENTS THAT WORK!
➜ https://bit.ly/3Q17DFb

[COACHING] APPLY FOR OUR 1-ON-1 COACHING PROGRAM
➜ https://bit.ly/3vqhefd

[FREE BOOK] CLAIM YOUR FREE COPY OF BULK UP FAST!
➜ https://bit.ly/3WYbF3p

[MASS-5 FULL BODY] HIGH FREQUENCY FULL BODY WORKOUT
➜ https://bit.ly/3iaw9a6

[SHREDDED-12] SCIENCE-BASED FAT LOSS PROGRAM
➜ https://bit.ly/3Ccs8cj

FOLLOW US ON INSTAGRAM:
➜ http://instagram.com/musclemonsters

References:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/
2. https://doi.org/10.2147/cia.s190
3. https://doi.org/10.7326/0003-4819-153-7-201010050-00006
4. https://doi.org/10.1126/sciadv.aar8590
5. https://doi.org/10.1007/s40279-022-01706-y
6. https://doi.org/10.3390/nu8120763
7. https://doi.org/10.3390/nu10020180
8. https://doi.org/10.1177/0748730410368413
9. https://doi.org/10.3389/fphys.2022.943108
10. https://pubmed.ncbi.nlm.nih.gov/30311830/
11. https://www.researchgate.net/publication/286575353_Effect_of_low-intensity_stretching_exercises_on_sleep_and_stress_in_people_with_mild_sleep_disorders
12. https://sportrxiv.org/index.php/server/preprint/view/252/500
13. https://doi.org/10.3390/nu11081857
14. https://doi.org/10.5664/jcsm.3170
15. https://doi.org/10.1016/j.copsyc.2019.03.007

having a solid nighttime routine in place is absolutely critical for optimizing muscle growth night time is a critical time for adaptations from training to occur as it provides you the best opportunity for complete rest and Recovery by creating a strategic nighttime routine you can also ensure that you wake up rejuvenated re-energized and ready to tackle another tough session in the gym as we age our body's ability to build and maintain muscle decreases thus ensuring we're maximizing our efforts by prioritizing recovery becomes even more important in this video I'll be sharing six nighttime habits you should build if your goal is to gain muscle burn fat or optimize your hormone levels naturally so without further Ado let's Jump Right In number one make sleep a priority poor sleep has been associated with decrease testosterone levels one study published in the Journal of the American Medical Association found that just one week of sleep restriction resulted in a 10 to 15 percent decrease in testosterone production another 2010 study compared to groups one group who slept eight and a half hours per night while the other slept just five and a half hours while both groups lost the same amount of weight the sleep-deprived group lost 55 percent less fat and 60 percent more muscle these findings are bolstered by another study showing that just one night of no sleep was enough to observe physiological indicators of increased protein breakdown and fat storage and if that wasn't enough according to this meta-analysis sleep loss is strongly associated with a decrease in performance to put it simply it doesn't matter how hard you train or how dialed in your nutrition is if you're not getting adequate sleep you'll never maximize your ability to build muscle or burn fat and that's why we created the world's first deep sleep formula specifically for men who want to maximize their ability to burn fat and build muscle pitch black contains only scientifically proven ingredients all clinically dosed and guaranteed to give you more restful and rejuvenating sleep and right now you can try it risk-free for 25 percent off just head over to musselmonsters.com supplements or click the link in the description and enter the coupon code monster at checkout and if you don't experience the best sleep of your life and wake up more rested than ever before will refund your money no questions asked and you won't even have to send back the bottle so click the link below grab a bottle and start experiencing the best sleep of your life and all the benefits that come along with it number two consume protein as we age we not only have to deal with anabolic resistance or your body doesn't respond as well to anabolic stimuli as it used to but we also experience sarcopenia or the involuntary loss of skeletal muscle due to increased rates of muscle protein breakdown the best way to combat this however is actually quite simple eat more protein 1 2016 study showed that nighttime protein consumption of 40 grams is enough to robustly increase the novo muscle protein synthesis rates while you sleep coincidentally this study found that the same protein dosage also effectively suppresses muscle protein breakdown without interfering with the body's natural adaptation process for muscle growth to occur there must be a positive net protein balance meaning muscle protein synthesis rates remain higher than muscle protein breakdown thus making sure you consume around 40 grams of protein before bed is a useful nighttime habit you can Implement to build muscle faster number three avoid electronic devices as we age our bodies become more sensitive to external factors that can disrupt our sleep patterns electronic devices such as phones and laptops emit Blue Light which can interfere with our body's production of melatonin the hormone that regulates sleep this interference not only negatively impacts our ability to fall asleep but the quality of our sleep as well Studies have shown that blue light exposure increases cortisol lowering melatonin production and keeping us awake one study from the Frontiers in physiology Journal suggests that avoiding blue light before bed improves Sleep Quality and length however the literature is divided on whether blue light exposure suppresses melatonin production or simply shifts the Circadian Rhythm either way it's definitely the case that blue light exposure makes you stay up later than you should while avoiding it close to bedtime will help you fall asleep faster as a general guideline I recommend staying away from electronic devices at least one hour before bedding number four stretching stretching helps reduce muscle tension and promotes relaxation leading to better sleep quality and as we age muscle stiffness and tightness tend to increase making it even more important to develop some sort of stretching routine in addition to its benefits for Sleep stretching also helps increase mobility in your joints and flexibility in your muscles over time one study published in the bulletin of the physical fitness Research Institute has shown that a few minutes of low intensity stretching before bed helps you achieve REM sleep quicker if it does so by reducing your perception of stress leading to a relaxed mental and emotional state and as far as your muscles are concerned Studies have shown that foam rolling is the most effective active recovery method for reducing delayed onset muscle soreness in comparison to massage cold water immersion electrical muscle stimulation and low intensity exercise so before you jump into bed create and follow a low intensity recovery routine that combines static stretching with self myofascial release techniques for five limit alcohol consumption as mussels are composed of 70 percent water proper hydration is critical for muscle strength and functional capacity that said too many fluids before bed can be counterproductive to avoid nighttime bathroom breaks that can disrupt your sleep it's best to cut fluid intake about one hour before bed and while it's common for some to cap their night with an alcoholic beverage mainly because it can induce feelings of sleepiness consider this alcohol has been found to significantly and negatively impact Sleep Quality by disrupting sleep cycles triggering insomnia contributing to abnormalities of circadian rhythm and shortening sleep durations not only that but frequent alcohol consumption also significantly reduces rates of muscle protein synthesis now I'm not saying that you should avoid alcohol completely but rather that it might be a good idea to limit alcohol consumption to the weekend and more importantly avoid alcohol right before bed and number six calm your mind Stress and Anxiety are not only detrimental to overall health and well-being but they can also impact muscle growth and Recovery meditation deep breathing exercises or journaling before bed are all great ways to calm your mind and improve Sleep Quality mindfulness meditation for example has been shown to decrease Stress and Anxiety while increasing the production of feel-good hormones such as serotonin and dopamine deep breathing exercises can also help reduce stress by activating the parasympathetic nervous system which slows down your heart rate and breathing inducing a relaxation response in the body journaling before bed or even writing down a to-do list for the next day can help help you unload mental clutter and clear your mind for a peaceful sleep stressing out overthinking or worrying about what to do tomorrow can all raise cortisol levels in the body and as we talked about earlier this inhibits your ability to rest and recover optimally while I don't expect you to implement all of these mind-coming techniques I do recommend choosing one in implementing it into your new nighttime routine so there you have it six nighttime habits you can build to gain more muscle burn fat faster and optimize your hormone levels naturally did you find this video helpful if so click the like button below as it'll truly help out the channel and if you haven't already make sure you subscribe for more videos and don't forget to turn on post notifications so you don't miss the next one peace [Music] thank you [Music]

#Nighttime #Habits #Build #Muscle #Faster #men

source

Previous

Mental Health | S2E1 | Men's Round Table | A Black Love Series

Next

Top 10 Vegan Meal Service Companies Revolutionizing Plant-Based Eating

Related Articles

Added to wishlistRemoved from wishlist 0

Heart Healthy Tips: Men’s Heart Health

Added to wishlistRemoved from wishlist 0

Ways to Improve Sperm Count & Motility

Added to wishlistRemoved from wishlist 0

Beard Products Breakdown! [All You Need To Know]

Added to wishlistRemoved from wishlist 0

Mental Health | S2E1 | Men’s Round Table | A Black Love Series