Here's a regime we can all get behind: increase your weekly lie-ins. "One of the great misconceptions about building new muscle is that you have to train all the time," says Ian Mellis, sports scientist and director of the Results Fast gym. "But how much quality rest you get has just as much effect on your muscle building."
The rate at which you gain size depends on the levels of growth hormone (GH) in your system. It's no secret that training increases your body's production of GH, but it's less widely known that over-training and lack of rest can reduce it.
For best results, focus on short, intense bursts of exercise. A study in the British Journal of Sports Medicine found this is more effective at getting GH flowing than longer sessions. And, according to researchers at Chicago University, redirecting wasted hours spent in the gym towards getting more shut-eye will even help with fat loss.
That extra time in bed comes at a price, though: when you train you really have to put the work in.
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Original article and pictures take www.menshealth.co.uk site
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