8 Ways to ACTUALLY Burn Fat While Sleeping
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- Опубліковано 25 лис 2023
- Discover how to actually burn belly fat while sleeping in bed. Increasing your metabolism is possible for anyone regardless of your age and these tips will help boost your resting metabolic rate fast. Find out how to burn fat while sitting, sleeping, and resting.
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If you could burn more belly fat while sleeping in a bed it would make getting and staying lean significantly easier. As human beings, we spend about a third of our entire lives sleeping and even though it might sound too good to be true it's actually very possible to burn significantly more fat at rest than you're burning right now, That's why in today's video, I'm going to give you 8 proven ways that you can speed up fat burning while asleep.
First, although it won't be a huge increase one of the easiest ways to bump up your metabolism and burn more calories while sleeping is to have a Casein shake 30 minutes before bed.(1) Not only do studies show that casein is absorbed perfectly fine while you sleep but digesting it positively affects your resting metabolic rate throughout the night and even into the next morning (2).
Since Casein has a slow digestion rate it provides a continuous release of amino acids into your bloodstream while you sleep. This can help maintain muscle protein synthesis throughout the night as well, which prevents muscle breakdown and assists with muscle recovery. Another big benefit of, having casein before bed is that it can help you feel full for longer. This can help reduce nighttime snacking or overeating before going to sleep. As a trainer, it's very common to hear that many people struggle with late-night cravings and often mindlessly eat hundreds upon hundreds of calories right before bed. Having a filling casein shake or an alternative casein source like cottage cheese, or Greek yogurt, can effectively reduce appetite at night and can lower overall calorie intake. Taking casein before bed consistently over time has also been proven to benefit muscle strength and muscle growth. (3)
And that's actually one of the best ways to burn more belly and body fat while sleeping... by building more muscle. Muscle tissue is metabolically active and significantly more metabolically active than fat: This is because it requires energy to maintain itself. It also requires energy to carry out essential functions like repairing broken-down muscle fibers, supporting posture, and producing movement. This constant energy expenditure contributes to a higher resting metabolic rate, which means anytime that you're at rest regardless of whether you sleeping or relaxing on a couch you'll be burning more calories per minute, per hour, and per day, than you would if you had less muscle on your body. While fat tissue does of course cost some calories to maintain, it's less metabolically active compared to muscle. The other benefit of muscle tissue is that it's able to absorb and store glycogen which is the broken down and stored version of carbohydrates. Every time you lift heavy weights you'll deplete a lot of the stored glycogen in your liver and muscle tissue, allowing you to refill those glycogen stores again, without them spilling over into fat storage.
That actually brings us to the next thing you can do to burn more calories while sleeping lift heavy weights or perform other high-intensity workouts. This is due to something known as the Afterburn Effect, which is often used as a gimmicky term in fitness marketing campaigns to sell magic fat-burning pills, at-home exercise equipment, and training programs. But the afterburn effect is actually a real science-based phenomenon. The exact mechanism that supports a faster metabolism after high-intensity exercise is known as Excess Post-Exercise Oxygen consumption or in short Epoc. Essentially epoc leads to an increased amount of calories continuing to be burnt even after being done training. Your body will continue to burn calories at an elevated rate after a weightlifting session because it needs to repair and recover muscle tissue, replenish energy stores, and remove waste products.
This increased post-exercise calorie burn, can last anywhere from a few hours up to 2 whole days after performing your last set. How long it lasts for you depends on things like the intensity and duration of your weight training session. Higher intensities create a longer-lasting afterburn. It also depends on your fitness level, if you're well-conditioned epoc will actually be shorter-lived than if you're out of shape because your body will be able to bounce back faster. Lastly, compound movements like squats, deadlifts, and bench presses typically create a greater afterburn than isolation movements like bicep curls and tricep extensions. As an added benefit resistance training in general can improve insulin sensitivity, which helps your body better manage blood sugar levels, and can positively...
References:
1. "Pre-sleep casein protein ingestion (timing: 30 minutes before sleep," "could help post-exercise recovery and positively affect acute protein metabolism"pubmed.ncbi.nlm.nih.gov/32698256/
2. "Consuming milk proteins (casein (CP) and whey (WP)) at night before sleep has been shown to positively influence next morning resting metabolic rate (RMR)"www.ncbi.nlm.nih.gov/pmc/articles/PMC6164527/#:~:text=Consuming%20milk%20proteins%20(casein%20(CP,(RE)%20the%20following%20morning.
3. "repeated pre-sleep casein protein ingestion for post-exercise recovery over a long period might also result in chronic effects that optimize "(muscle strength and muscle hypertrophy)"pubmed.ncbi.nlm.nih.gov/32698256/
4. "Participants with short sleep had reduced leptin and elevated ghrelin."journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.0010062
5. "possibly explaining the increased BMI observed with short sleep duration."journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.0010062
6. Thyroid hormones regulate body thermogenesis:
www.ncbi.nlm.nih.gov/pubmed/18279014
7. 35% of the global population doesn’t get enough iodine
See 35.2", Table 3.6, page 12.
apps.who.int/iris/bitstream/handle/10665/43010/9241592001.pdf;jsessionid=CCE79FB522560E31D7A267672BAF626D?sequence=1
8. “It is a myth (often also false advertising) that “natural” sea salt contains significant amounts of iodine.”
www.ncbi.nlm.nih.gov/pubmed/18351111
9. Cold showers before bed can help you get better sleep quality
www.ncbi.nlm.nih.gov/pubmed/8022726
Hello sir
Am from India and I want to traslet your videos in our Telugu language, and share profits
1 billion viewers here
1. Have a casein shake 30 minutes before bed: 0:30 - 1:30
2. Build more muscle: 1:30 - 3:00
3. Lift heavy weights or perform high-intensity workouts: 3:00 - 4:00
4. Drink more water throughout the day: 4:00 - 5:00
5. Ensure your thyroid gland is functioning optimally: 5:00 - 6:00
6. Take a cold shower before bed: 6:00 - 7:00
7. Lower the temperature in your bedroom: 7:00 - 8:00
8. Get enough sleep: 8:00 - 9:30
Made with Google BARD A.I.
Thank you.
made with Bard?
Did you ask Bard to summarize to UA-cam Video?
God
Goat
cold showers make u alert and your body starts to heat up. the opposite happens when u take a hot shower. So cold shower in the morning and a hot shower befor bed.
like the Casein alternatives.
I never knew this. Thanks 🙏🏽
Drink more water before you sleep. It helps to burn more calories by walking you to the toilet in your dream.
I've been struggling to lose belly fat for years. Im going to try some tips. Plus drinking more water and walking an hour a day.
I walk to and from work - 15 minutes each way - plus I walk long distances at work.
Walking is good, but it is not magic.
Magic is awareness of what you feed yourself with during the day.
I eat two cups of mixed nuts per day. Help keeping me away from junk food.
Walking will only help you so much. Your body gets used to it. If cardio is what you want to do, sprints are the way to go
so did it work i want to know
Wow simply just wow bro you are doing a wonderful thing by making this video and telling about this topic of 8 ways to burn fat while sleeping and keep it up and keep up the good work as always and take care
Keep smiling always
@JakeKent this is EXACTLY what I’m super conscious of as also do a lot of exercise. Definitely going to give this a try, but would love to watch a tutorial if you can do one! So pleased to have come across your platform.
Great Video ! Your video editing is excellent !!
I think he pays someone to edit his videos 😁
Very helpful thank you 👍🫡🎓✔️
So basically eat well, sleep well, drink water, and exercise. Got it.
I heard fasting is the best way to burn fat while sleeping, also it is supposed to stimulate autophagy cleaning bad cells ect
Fasting and lifting weights is what worked for me
True I Don't Know About This Guy
what type of fasting?
Yes fasting; foods raise insulin…insulin prevents fat burning, so don’t eat lol
There Is Only One Type Not Eating
I needed this.
YOOOO! Eat one time a day. Specifically brunch or lunch. Maybe one high protein snack for dinner around 7-8pm. ( chicken, beef, fish, steak, things that make u "feel" fuller "longer") by the time u go to sleep 9p-11p ur already in the beginning of the fasting stages. Then when u finally break ur fast at 11a-1p u done fasted for 12 hrs. Most of it done in your sleep. U will melt fat so fast. Just make sure ur not going into a too steep caloric deficit, then its a perfectly healthy way to lose weight. If anything doing this every now and again will make u healthier. Has everything to do with how your body cleanses itself.
Thanks for this excellent message. 👍
I use selective sleep strategies for maintaining a 42/6 ADF Carnivore diet lifestyle for 6 months now.
I drink S. Pellegrino sparkling mineral water with Keto Chow Fasting Drops throughout the day.
1. Weight decreased.
2. Energy increased.
3. Mental clarity incredible.
4. Solving problems.
5. Creativity explosive.
6. Regularly exercising.
7. Sleep much improved.
8. Optimism blossoming.
9. Never felt better in my life.
10. 65 yo, healthy male.
because of you, Max, now i want to study nutricionism, biology, physical education and engineering, all of this to open my own bussiness and gym.
and relax bro, i'm from other country, i'm not going to beat your bussiness with mine 😂
good luck bro! thank you!
Thanks for the tips and I must follow for sure even when I have already planned on all these earlier,Max Posternak boss!!!🏋♂️
1. Be in a deficit
2. Sleep 8 hours
It's years that I'm following your advices for fitness, and they are very useful. Thanks a lot.
Though, it's the first time that I noticed a wrong advice on your channel.
Taking a cold shower before bed doesn't help you to have a better sleep! It wakes you up!
A warm shower before bed, and cold shower in the morning worked best for me.
Thanks for this information.
You’re welcome hottnes!!
Thank you very much ❤
thank you very much and greetings from Poland, EU
Max your the Best!!!!
I lost belly fat while watching😂
has there been much research into the effects of vagus nerve massages/stimulation and to what level it can/may impact things?
Excelente
Thanks
Bro make a video on ways to gain muscle while sleeping
is there any videos in your channel on weekly exercise plan?
What thyroid medicine is best to help for metabolism & or fat loss?
I’m type 2 now..I csnt eat after 7…I’ve already dropped 25lbs but have stalled. Gonna try some of these tips
Glucerna drinks in the diabetic aisle are great for diabetes. It give your body vitamins and makes you less hungry.
ANOTHER INCREDIBLE PRODUCTION!!!!!
I disagree with cold shower and cold sleep. I have a timed heating blanket.
I Goto sleep with 99° temp blanket. It then slowly drop the temp and then up again at 6 hours. I lose lbs at night. With heat. It keeps blood flowing moving molecules around. Speeds up metabolic rate. Im 165 lbs. Tested
As far as drinking more water, I don't think I can do that because when I lay do to go to sleep, my stomach intestines push down on my bladder and then won't get much sleep. FYI, I regularly drink 35-40oz and can't fit munch more.
35-40 ozs before bed? How much do you weigh?
I can't even drink water whenever I drink it my throat gets super dry to the point I can't swallow so good and the weird thing is I used to drink water alot when I was younger literally so much to the point it was better than almost any sweat to me but now I can't even drink one bottle without my mouth getting dry
wadder! drink it...
thanks for the tips!
Yes iam doing Ramadan and lifting weights 🏋️♀️ feels good
Saw a lot of studies that contradict most of the data told in this video.
Do you recommend a specific brand of Casein Protein Powder, or will any do?
Cottage Cheese or just buy any top tier company at Costco or online so many legit companies stay away from the companies made by meatheads 😅
If the room is too cold I can't sleep, I'll have poor quality sleep, negating any calorie burning from thermogenesis.
Seems like our body will also do its best to avoid fat loss.
It’s important to understand that casein, which is also found in milk is a cancer promoter and specifically prostate cancer.
This is one of the reasons that consumption of cows milk is very dangerous for human beings.
I decided to watch this video out of curiosity
While HIIT has advantages on health, the post exercise calorie burn is inaccurate. That was the initial thought which caused places like Orangtheory Fitness to blow up 5-10 years ago, but they've done studies on it since then and found the body compensates offsetting things. You're better off getting your steps in at your leisure throughout the day to burn more calories, so your body doesn't compensate.
I Was Sleeping Watching This Video Thanks
i take 2 scoops of whey protein a night and no longer wake up at night feeling like i haven't ate anything in years and im loosing weight and my gain have been sweet
im losing almost 5 kg till now, thanks to gravity
Soooo what are the best exercises I’d you tryna get that v shape down stairs
❤🤗😚💋😉😁 ty for this.
Partly why a glass of warm milk helps me sleep (Casein). :P
Me watching this at 3am
You mean exercises right before sleeping?
I became a bodybuilder who sleeps a lot 😂
This is going to get some views 😂
Its a nice video but from what I heard its not ideal to take a cold shower before bed its much better to take one in the morning to wake you up
A warm shower is better to help you fall asleep faster its also why after people work out they go to a sauna to sweat more for weight lose so warm showers act also like a sauna.
What do you do if you work night shift
To be fair, he didn't say when you need to get your 7 to 9 hours of sleep. only that you should be getting that many hours. My old roommate would sleep from 9:00 until 17:30 each day while working the night shift
.
9:26 shit... there goes my strategy
Doesn't casein cause gas?
Bro I go night eater not cause I'm not full... But mind cause my mind is empty 😂
don't eat , simple as that - before sleep , dinner
Casein may cause allergy
You said drink a Casein shake…what ingredients do you use to make the shake?
This guy talks in English probably better than nearly any one I’ve ever heard on UA-cam.
But he says Woahter instead of water 😂
He consistently says, "laying" when it should be, "lying"
Great tips, I think the intro is very misleading though. The wording about the point made about “burning belly fat while sleeping” was misleading. Belly fat is typically the last area of fat to leave the body, and fat cant be targeted. Yes, overall I think these things all contribute to increasing metabolism while sleeping, and since we burn tho most fat while sleeping, then yes, these things will help to burn off (not a lot, but more than not doing anything) Just not specifically “belly” fat.
Overall great points made. 👌👊
I wish I could spend 1/3 of my life sleeping :(
You do
@@Evil-Never-Dieshe knows
How does that work for someone whose shift is from 10:30pm-9am
Thank u now I can lose more than 2kg per week
You mention men throughout the video, would this be the same for women?
No - These videos are for men only
Bro I'm always staying lean throw my routine everyday
What? Lol
How about studies that show casein protein is shit, and the "slow digestive" aspect of it, is because its harder for the body to break and and you absorb far less of the protein.
Yep. Waste of money. It’s also better to not consume any calories at least a few hours before sleep.
it's 💩 and will make your gut leaky. Throw in some whey together and it's a recipe for disaster, inflammation and nutrient loss.
Nutrient loss will cause a need to eat more.
Soooo, this isnt ao much a video about how you can burn fat while you sleep; but rather a 10 minute ad for Casein shakes.
You need to listen to yahki awakened
That's my guy I watch him as well
to all the 10 y old timmies: no, you wont grow a six pack overnight changing the way you sleep like promised in the thumbnail
👏🏻💪🏻🔥
Even if you have an authentic shake...it will be 90% Sugar. I exaggerate? Not when you look in the mirror.
daddy ... why is that man talking like a chipmunk? 🤣🤣🤣
Low fat Greek yogurt or l.f. cottage cheese, I guess?
Taking a cold shower before bed...hm ? Taking a cold shower rises your body temperature , so it is not the proper thing to do before going to bed...
Meh. Intermittent fasting trumps every suggestion in this video.
i have no clue how to intermittent fast bro... i have to eat before school, then have to go the whole school day without food and eat after school. no room for fasting in my life.
@@jacobdaley3888that is intermittent fasting
Virgin Olive oil does the same thing when you sleep.
So. The bottom line is calories. All these shenanigans are just to ensure we spend more than we eat.
No more sugar coating. Just eat less
Casein you can get from cows milk instead of this powder supplement
I hate fruits and cucumbers can you make a plan for me?
I know sufficient sleep does help. But since different people don't work day shift hours cause different people like me work second shift or night shift different people sleep different hours being preoccupied working late evenings.
Just go to bed hungry, nothing beats it in fat burning rate. And it's free. May be 20 g of protein powder won't slow the fat burning much. All other tips are between a person and psychologist or , like overrated EPOC, are nothing based on actual amount of additional calories burnt.
Claims 6 week program is free but you have to pay 200 dollars to even join the program how the fuck does that make sense ?
LMNT is a great source for salty water. 🧂
Best electrolytes on the market
But the most expensive
@@texaspatriot9159 Yes, they are a bit pricey, but they're worth it, in my opinion.
Few trenbolony sandwiches before bed
it's turkish yoghurt not greek
Water Makes You Wake Up To Pee Ruining Your Sleep
so in summary I should take testosterone
10 minute long commercial, no thanks.
Gravity Does Everything even Burn calories 😆😆&the earth is 🌎 👈Yeah Right!
😎🤘
🎉🎉🎉🎉
If i drink Casein before Bed i gonna die till Morning.
😂❤
Sorry, Many U Tubers Tell Us Fasting While Sleeping Burns Fat
Stop eating
Workout instead
Come on lol
This guy loves to waste so much time without giving you good useful information. This is the problem with most fitness influencers/coaches on social media. The best part of this video was the tip on heavy lifting to deplete your glycogen storage.
I’m wasting so much time reading your comment.
@brandonlopez9931 heres some more time for you to waste 😂