The Playbook For The Modern Man

Fitness Coach Reveals Sleep Pattern That Could Significantly Increase Your Gains

Want more gains? Sleep like fitness coach Peter O Reilly.

We all know sleep deprivation can reduce muscle growth – but did you know dozing too much can also inhibit progress? In this world of online fitness gurus and eight-week programs sometimes it’s hard to discern fact from fiction. Not to mention: opening Instagram and thumbing past several sets of conflicting advice (all in the same minute) can leave you more confused than enlightened.

Enter: Peter O Reilly, a fitness coach who does not sway with trends. Instead, Peter uses scientific data to guide his advice. To that end, Peter recently posted a graphic to Instagram which everyone – whether you’re an insomniac office worker, a carb-backloading gym-junkie or a layabout student – should take note of, if you want to achieve your muscle-building potential.

The ideal way to sleep for maximum fat loss and muscle gain.

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While the popular belief seems to be that ‘six hours is basically fine’ and ‘anything over eight is awesome’ neither of those statements are true; if you want to achieve peak fitness, sleeping for as close to eight hours as possible appears to be your best option.

 

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A post shared by Peter O Reilly FRCms P.T. 🇮🇪 (@p.t.pete) on

“A study carried out in 2010 investigated the effects of sleep duration on body composition in people that maintain a moderate caloric deficit,” Peter captioned the post. “The researchers found that sleeping 8 hours per day results in more fat loss and muscle preservation when compared to sleeping only 5 hours per day.”

So far so intuitive.

Things then got interesting, when Peter pointed out that, “The research found… a significant difference between the two groups’ results as the group that slept for 8 hours lost on average 50% more fat than the group sleeping for just 5 hours.”

Not only that but, as Peter reveals, “More recent [2018] research supports [the idea that] sleep restriction tends to negatively affect muscle preservation and fat loss while on a fat loss diet.”

“So… getting an adequate amount of sleep is more important than you think! It’s best to aim for at least 7 hours and no more than 10!”

In other words, be careful with how long you sleep, especially if you are on a low-fat diet.

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