if you could burn more belly fat while sleeping in bed it would make getting lean and staying lean significantly easier as human beings we spend about a third of Our 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 guys eight 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 case Shake 30 minutes before bed or an alternative protein Source not only do studies show that casine is absorbed directly fine while you're sleeping but digesting it positively affects your resting metabolic rate throughout the night and even into the next morning since casine 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 casine before bed is that it can help 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 casing shake or an alternative caseing Source like cottage cheese or Greek yogurt can effectively reduce appetite at night and can lower overall calorie intake taking casing before bed consistently over time has also been proven to benefit muscle strength and muscle
grow growth 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're 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 cause 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 that 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 that 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 burner 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 Epoch essentially Epoch leads to an increased amount of calories continue 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 two 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 so higher intensities create a longer lasting afterburn it also depends on your Fitness level if you're well- conditioned Epoch 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 ity which helps your body better manage blood sugar levels and can positively impact your metabolism as well as your body's ability to better utilize nutrients the next way to burn more calories while sleeping is by drinking more water throughout the day even slight dehydration
can significantly slow your metabolic rate because water is involved in Many metabolic processes and its absence can disrupt these functions dehydration can affect digestion nutrient absorption and the transportation of essential compounds within the body all of which require water even mild dehydration can also lead to hormonal imbalances that can influence appetite and Metabolism potentially causing your body to conserve energy and burn fewer calories at rest there's also something known as the thermic effect of water or Tew when boiling it down it means that your body expends a small amount of energy to heat the water
you drink to regular body temperature even though the calorie expenditure associated with the thermic effect of water isn't huge it still contributes a small amount to your overall metabolic rate in general drinking more water carries a lot of benefits for fat loss aside from a bump and resting metabolic rate for example drinking enough water before meals can help control the amount of calories you eat within those Meals by increasing the feelings of fullness some studies show that this can wind up saving you hundreds of calories daily another way to improve your metabolism even while you're
asleep is to ensure that your thyroid gland is functioning optimally Studies have confirmed long ago that thyroid hormones have a major impact on metabolic rate the main reason is that these hormones regulate body thermogenesis this is why it's especially important to get enough iodine because your thyroid gland uses iodine to make thyroid hormones the problem however is that according to the World Health Organization a whopping 35% of the global population doesn't get enough iodine salt is a primary source of iodine intake regular sea salt however doesn't have much iodine that's why it's a good idea
to replace regular salt or regular sea salt with iodized sea salt or regular iodized salt other other micronutrients that are important for thyroid function are zinc and selenium they both play a role in converting the thyroid hormone T4 into its active form T3 it's also true that athletes and people that sweat a lot are often deficient in zinc because zinc is lost through your sweat so using iodized salt and also eating zinc rich foods like oysters or taking a zinc supplement if you sweat a lot that can all ensure that your metabolism is working at
its best while sleeping another thing you can do before bed that'll slightly help you burn more calories and get better quality sleep is take a cold shower cold exposure can increase metabolic rate by stimulating Brown adapost tissue also known as brown fat which has the ability to burn calories to produce heat when you take a cold shower make sure to have the water hit your neck and your shoulders because those areas contain high amounts of brown fat although the calorie burn from a single cold shower is relatively small it actually provides other benefits for example
it'll improve sleep quality and reduce stress both of which indirectly support support your metabolism so not only will you burn some extra calories in bed to generate heat in response of the cold temperature but you'll also get to sleep faster that's because your body temperature normally drops when your body's getting ready to sleep so taking a cold shower just before bed can help you do just that and speaking of temperature lowering the temperature in your bedroom is another easy way to burn more calories while you sleep and simultaneously improv Sleep Quality maintaining a cooler sleeping
environment typically between 60 to 67° f can have a subtle impact on your metabolism and help you burn some extra calories while you're sleeping this cooler temperature requires your body to work harder to maintain a stable core temperature leading to thermogenesis thermogenesis is a process where your body burns calories to generate body heat this increased calorie expenditure can lead to a slightly higher metabolic rate even while you sleep potentially helping you burn some additional fat and like I said a cooler sleeping environment often results in better sleep quality which leads us to another extremely important
tip to maximize fat burn with sleep which is to get enough of it in the first place that's because quality sleep is crucial for overall health and metabolic function on the other hand not getting enough sleep can lead to changes in hormone levels that negatively affect your metabolism for example it can lead to elevated levels of the hormone gin which stimulates appetite and reduced levels of leptin which signals fullness these hormonal changes can lead to increased food intake and fat gain especially because sleep deprivation also makes your body body less effective at utilizing insulin to
regulate blood sugar this is probably why studies also show that people who sleep less than 7 hours per night are more likely to be overweight or obese it's also proven that not getting enough sleep can lower your testosterone levels and raise your estrogen as well as your cortisol levels meanwhile getting enough sleep does the exact opposite higher estrogen and cortisol levels make it easier to store and retain body fat while high testosterone levels make it easier to burn fat build muscle and stay lean obviously not getting enough sleep will also make you more tired throughout
the next day lowering the amount of calories you burn even from non- exercise related activities that's why you want to aim to get at least 7 to n hours of sleep per night so those are eight ways to increase your metabolism while you sleep just keep in mind although these methods can help you burn some additional calories and lead to Fat Loss the only way you'll actually burn that belly fat is by also sticking to a proper diet and workout plan I think everyone understands that you're not just going to lay around in bed eating
ice cream and then washing it down with casine while burning fat that's not going to happen so if you want any extra help with your diet or workout plan and you don't feel like going through the typical years of trial and error try my free sixe shred you'll get a three-phase fat burning diet plan that's based on your eating preferences regardless of whether you're a fan of Keto intermittent fasting or you're a vegan will personalize a plan for you you'll also get a recipe book a workout plan with a full video exercise library and a
coach to guide you through the entire process and I mentioned it's all free to learn more you can click the link below in the description or you can head straight on over to the website at gravity transformation.com I'll see you guys [Applause] soon
