Arnold Schwarzenegger’s Sleep-Upgrade Checklist Can Help You Lose Fat and Build Muscles at the Same Time

Arnold Schwarzenegger is always sharing the best advice to his audience be it with fitness or with mental health. He recently decided to share an anecdote and research about losing fat and reserving more muscle through his newsletter, named Arnold’s Pump Club. According to ‘The Austrian Oak’ if someone’s goal is to burn more fat then there is an easy tip and it does not require any extra trips to the gym.

Let’s see what his easy tip entails, and what scientific research says about gaining more muscle and losing fat.

Arnold Schwarzenegger speaks about losing fat

The former governor of California started by saying that research suggests that prioritizing sleep can be one of the best ways to hold onto more muscle when losing weight and shedding body fat. In the research study, the scientist studied participants who followed a calorie-restricted diet focused on losing weight. However, one of the groups was forced to get inadequate sleep, and it was only 5.5 hours per night. The other group got sleep for 8.5 hours.

Weirdly enough, both of the groups lost a similar amount of fat, which was about 7 pounds, by cutting the calories. However, the interesting part was that the people who did not get proper sleep, lost 80% muscle, whereas the well-rested group lost almost all of their extra body fat.

Arnold Schwarzenegger explained , “This isn’t the only study suggesting metabolic changes from poor sleep. Another study found that just one week of poor sleep causes you to hold onto more fat and burn muscle. And it was not offset by sleeping in on the weekend and making up for the lack of rest.” For his readers that might struggle with sleep, Arnie also doled out some tricks for good rest. 

Schwarzenegger’s advice for sound sleep

The 7x Mr. Olympia winner even gave a sleep checklist where he said to go to bed at a similar time each night. He also suggested getting sunlight into the eyes only in the morning and cutting off caffeine. The other advice was to limit technology, to at least one hour before sleeping and finally cut off food at least two hours before someone sleeps.

Read More: “You’re Always Gonna Be Compared”: Trying To Not Fall Under His Shadow, Arnold Schwarzenegger’s Bodybuilder Son Makes Unforeseen Confession

The bodybuilding legend also said one can read and talk with a friend or journal at night. He advised that one should do anything that would shift the brain into something enjoyable, and away from anxiety. He also advised not to take Ozempic for fat loss and to depend on natural ingredients.

Schwarzenegger explained, “If you want to take a supplement, we don’t recommend melatonin-based products daily. Instead, focus on ingredients that help you relax and ease into sleep. Our go-to product is Momentous Sleep.” Finally, Arnold said to start with a small goal and then reach the goal in life.

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