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The margin of time that determines muscle building workout success or failure in the gym is a heck of a lot shorter than you might think. Just as fraction-of-a-second moments during a 100 metre dash will make or break a sprinter’s race, fraction-of-a-second moments will also make or break your body’s muscle growth response in the gym.

Muscles respond to stress, and the only truly stressful reps that actually trigger your body’s muscle building mechanisms are those at the end of each set when the body is on the brink of muscular failure. The longer you can push yourself to battle the weights during this small time frame at the end of each set, the greater results you will achieve.

More fitness and exercise advice 

Personal fitness is one of the most overlooked aspects of life concerns our health. Instead of keeping fit and lean, we tend to adding on a few more pounds every year. This terrible habit is going to destroy us, destroy what is most precious: our health. What is YOUR current shape? I assume you could be in better shape, right?

Find out more about what’s up with personal fitness plans at What’s Up Zone

Many sleep related articles, including my own, have tried to hammer home the important health related implications of poor sleep habits. We’re finding out more issues every day, but our articles are starting to look beyond everyday issues that more and more of us face, like, losing pounds!

Dieters are dedicated to their goal, they have to be, to get the required exercise, eat right, drink right and sleep right.heh, what? Yes, sleep does affect your diet, not enough sleep can actually add unwanted pounds.

A complex study in Norfolk Virginia by a group of researchers from the Eastern Virginia Medical School came to very simple conclusion: If you don’t get enough sleep regularly, you will gain weight.

Their findings showed that as sleep time diminished, the body mass index increased, and even more so for obese individuals. (Body mass index or BMI is a measure of weight in relation to height. Those of normal weight have a BMI less than 25.)

It’s important to realize that very little sleep can make a huge difference. Researchers have found that only 20 minutes a night might solve the added weight issue. It seems people with normal weight slept an average of 16 minutes more a day than the heavier participants. Generally, the larger participants slept about 1.8 hours a week less. I’m sure all your hard work is worth the extra 20 minutes of sleep to maintain your healthy diet.

I know what you’re thinking? If I can gain weight sleeping less, can I lose weight sleeping more?

Well, there’s no actual proof that you can lose weight but a research team from Laval University, in Quebec City found the ideal sleep zone for weight loss: 7-8 hours a night. (This is consistent with the Better Sleep Council guidelines and most in the sleep industry.) Researchers found if you sleep 5-6 hours a night, whether you’re dieting, exercising or neither, you can expect to gain pounds.

Scientists believe that sleep deprivation may cause metabolic and hormonal irregularities, reducing your leptin levels, a hormone involved in regulating your appetite, which in turn encourages weight gain.

Researchers offer a word of caution: Even if you get plenty of sleep regularly, there’s no guarantee you’ll lose weight. However, in this study, those who slept 7-8 hours were also the slimmest something to think about when you’re watching late-night TV.

Understanding Sleep, Sleep Health Including Sleep Disorders and Sleep Aids

One of the keys to success with weight training is to split your workout routine so you work different bodyparts on different days. A good weight training workout split routine will allow you to hit your muscles hard with enough sets and exercises without being at the gym too long and get plenty of rest before you work those bodyparts again.