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Captain Marvel Movie 2019

IMDb - 6.3/10 Rotten Tomatoes Description: Captain Marvel gets caught in the middle of a galactic war between two alien races. Initial release: March 8, 2019 (USA) Directors: Anna Boden, Ryan Fleck Budget: 152 million USD Music composed by: Pinar Toprak Screenplay: Anna Boden, Ryan Fleck, Nicole Perlman, Geneva Robertson-Dworet, Meg LeFauve, Liz Flahive, Carly Mensch
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Alita - Battle Angel 2019

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Neglecting Sleep? It Will Suck Up All Your Hard-Earned Muscle Gains

While you are chasing the best diet and workout program to improve your performance in the gym and boost the results, the reason for your underperformance could be something else. 


We often neglect small things that also have great impact on our overall performance while looking for the bigger picture. I am talking about the quality of your sleep. 


If you believe that sleep does not have an impact on your performance at the gym, then let me show you in this article that how it may be the reason of your sluggish results in the gym:

1. It's A Booster For CNS

Have you noticed that your head feels a little heavy if you don't sleep properly for a couple of days? Well, that's because your Central Nervous System hasn't received the rest it needs. An overworked CNS is not able to recruit as many motor units for muscle contractile strength as a rested one. 


This, in turn, leads to lesser contractile strength in your muscles. So this, in simple terms, means that you will not be able to perform at your maximum capacity in the gym. Thus, less sleep has a negative impact on your performance at the gym.

2. Release Of Growth Hormone

The science of human growth hormone says that your body releases natural growth hormone when your body enters the Non-REP deep sleep (there are various stages of sleep according to sleep duration). 


Lack of sleep has an adverse effect on your pituitary glands and your natural growth hormone secretion declines. This reduction on natural growth hormone is then responsible for the loss of muscle tissue, increase in fat mass and reduction in exercise capacity of the body.

3. Testosterone Production

Lack of sleep has an adverse effect on your natural production of testosterone levels too. People who are able to get proper sleep have better testosterone levels than those who do not get enough sleep. Of course, your age, diet and workout also play a crucial role in testosterone production, but sleep is also a big factor that has an impact on your natural T levels. A lower T-level would mean lesser muscle mass and which in turn will have an impact on your workout efficiency.

4. Muscle Recovery

If you feel sore all the time, I would recommend you to check your sleeping cycle once. A little soreness will be there if you lifted heavy weights in the gym, but full body soreness for the whole day is uncommon and needs attention. It impacts your lifting abilities and you will see a steady decline in your PR's and 1RM's. 


Body rebuilds the broken muscle fibres only when you sleep. That's how your body grows. With those additional muscle fibres, you are able to lift more weight or the same weight feels lighter and you are able to pull more reps at the same weight. This will not happen if you do not give enough time to your body to build those additional muscle fibres. Therefore, sleep is very important for gains and performance in the gym.

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