Month: October 2017

5-part “Anabolic Sleeping” protocol

On By adminIn GeneralLeave a comment

Considering the impact sleep has on our overall health, it should be higher on our priority list than it actually is.

People who are chronically sleep deprived likely have lower Testosterone, decreased immunity, greater chance of developing diabetes, and overall increased chance of mortality.

But getting the PROPER amount of sleep is scientifically proven to boost muscle growth, fat loss, and recovery.

Here are some ways to optimize, with what we call the “Anabolic Sleeping” protocol:

1 – White noise – Such as a fan. Since noise is probably the most common disruptor of sleep, you are likely to have a positive effect from this.

2 – Dark – Light is another common sleep disruptor that we may not even be aware of. Keep the room you are sleeping in as dark as possible.

3 – Support – Get set up in a comfortable and supported way to sleep. You can use pillows to support individual body parts of needed to work around injuries etc.

4 – Stress – Do a “brain dump” – write down what you’re thinking about and worrying about before bed.

5 – Have a ritual – Put all of the above items together into a ritual you do every night.

Those are the 5 secrets every person looking to add lean muscle, lose body fat, and improve performance should know about improving their sleep.

If you found this article helpful and want to take your GAINZ to the next level, I also recommend you check out the full “Anabolic Sleeping” protocol at the link below:

=> “Anabolic Sleeping” protocol

Train hard, talk soon! –

– Forest Vance
Certified Personal Trainer
Master of Science, Human Movement
ForestVance.com

“Catabolic Sleep” is killing your GAINZ (and what to do about it!)

On By adminIn Tips and TricksLeave a comment

We are always on the lookout for the newest workout, diet, and supplement regime that will help us shed fat and add lean muscle.

But one thing we often forget is that your body is PRIMED for building muscle during sleep.

If you are not sleeping well, much of your workout efforts could actually be wasted.

Because, during sleep, the repairing of muscle and other tissues occurs, as well as the replacement of aging or dead cells.

Your hormone levels are also impacted BIG time during sleep.

Here are some signs you might not be getting enough:

– You hit the snooze button on your alarm at least once every morning. Regardless, you wake up tired, sluggish, and unmotivated despite going to bed at a decent hour most nights
– You try losing body fat … yet each morning you’re heavier on the scale or stuck at the same weight as the day before despite eating healthy and exercising
– You struggle to focus at your job and get passed up for promotions and bonuses by the “young bucks” in your workplace
– You experience inconsistent energy swings throughout the day and take naps during the week
– You wake up in the middle of the night or have trouble falling asleep within the first five minutes of closing your eyes in bed

So what to do about it?

Here are a few basic tips to start:

– Avoid alchohol and caffeine at night
– Set up a correct sleeping enviornment
– Train hard – but not so late in the day that it distrupts your sleep
– No screen time before bed – TV, phone, etc
– Do a “brain dump” – write down what you’re thinking about and worrying about before bed

If you are serious about improving your sleep, I also recommend you check out the “Anabolic Sleeping” protocol:

=> “Anabolic Sleeping” protocol

I will be back with more info on it later this week, but for now, click the link above to get all the details on this “overnight muscle building solution”.

Thanks, hope these tips help you improve your sleep, and stop killing your GAINZ!

– Forest Vance
Certified Personal Trainer
Master of Science, Human Movement
ForestVance.com