Arnold Schwarzenegger has not turned his back on fitness even though he retired from the sport many months ago. In the latest Arnold’s Pump Club Newsletter, Schwarzenegger examines research that suggests a significant reduction in sleep can lead to loss of lean tissue instead of fat.
We all know who he is. He won the Mr. Olympia seven times and went on to Hollywood as one of the highest-grossing actresses of all time. After saying hasta la vista on stage, he remains committed to educating the public on all things health, and that includes sleep and its effects on muscle building efforts.
Arnold Schwarzenegger Reveals Why Lack Of Sleep Causes Muscle Loss
According to ‘The Austrian Oak,’ sleep deprivation can be a silent killer of muscle tissue.
“The Silent Muscle Killer”
“Diet and exercise get attention, but if you don’t recover properly, your results may not match your effort.
Research shows that sleep deprivation causes muscle wasting.”
In the first study examined, Schwarzenegger explains that the group that was limited to one hour of sleep a night ‘lost more muscle’ and not fat.
“In the study, all participants followed a fat-reducing diet, but one group also restricted their sleep by one hour a night during the week. Everyone lost the same amount of weight, but those in the sleep reduction group held on to more fat and often lost muscle.”
The study concluded that those who experienced a decrease in sleep were also unable to hold back the lost muscle mass instead of fat.
“Study participants were allowed to get as much sleep as they wanted on weekends, but those who didn’t get enough sleep still lost muscle instead of fat.”
Citing a different study, Schwarzenegger pointed to participants who slept 5.5 hours a night compared to those who slept 8.5 hours a night. The results are eye-opening as those who have lost sleep see a about 80 percent weight loss from mean muscle mass.
“It is not the first time that insomnia is associated with muscle wasting. In a separate study, participants who slept 5.5 hours per night (compared to 8.5 hours) saw that almost 80 percent of their weight loss was from lean tissue (instead of fat).”
“Although muscle loss is expected during dieting, you can help maintain your hard-earned muscle by training hard, eating enough protein, and getting enough sleep.”
And Arnold Schwarzenegger isn’t the only bodybuilding expert educating the public about sleep and its relationship with muscles. My partner in charge of Mr. Olympia Jay Cutler has also weighed in on the topic and agrees with Schwarzenegger’s latest findings.
“I don’t feel like the public gets enough sleep,” Jay Cutler said. Sleep is very important in keeping your body lean and functional.
Another sleep and food hygiene expert, Stan Efferding, opened up about how important this practice is for those who intend to lose weight.
“Sleep also affects insulin levels. We also find that people who don’t get enough sleep when they start losing weight, may lose disproportionate amounts of muscle compared to fat.”
Fighting fat loss is on the Governor’s to-do list, and he keeps talking about how prioritizing sleep can help you lose weight. He has Arnie-approved tips too, especially for those struggling with sleep deprivation. Schwarzenegger pointed out that while creatine is revered for its muscle-building qualities, it can also act as a brain booster for those with weak eyesight.
Given the important role sleep plays in our daily lives from performance to cognition, Schwarzenegger doesn’t underestimate either its ability to burn fat or muscle. He also points out that you can maintain your muscles by ‘training hard’ and ‘eating enough protein.’
Related: Arnold Schwarzenegger Undergoes Another Heart Surgery, Gets a Pacemaker
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