Are you looking to improve your Gains?

Most people focus on workouts, nutrition and supplements. yet, give little focus to the proper rest necessary to recover properly to gain lean muscle mass. What you do outside the gym is actually more important than what you do in the gym. 

It's important to keep a regular nighttime routine and regular sleep cycles and get at least 7 hours of sleep. Try getting to sleep and waking up around the same time each day. 

Stay Anabolic while you sleep. If you want to gain muscle, you should  take the proper supplements prior to going to bed.

First on the list of nighttime supplements you should take prior to bed is Casein Protein. Casein is a slow digesting. anti-catabolic protein.

Due to the slow digestion process, you are provided with a sustained release of amino acids into your system, making it the ultimate nighttime protein powder.

Second on the list of nighttime supplements to help improve your gains is ZMA. ZMA is made up of zinc, magnesium, and vitamin B6. Together, these ingredients help you recover faster, which can lead to adding lean muscle mass while you sleep. In addition, ZMA can help promote restful sleep – precisely what you’re looking for to help achieve your seven full hours of quality sleep.

Implement Strategies to Help You Fall Asleep

Are you one of those people who can’t seem to fall asleep easily, you’re not alone. The good news is that there are several strategies you can implement to help you slip into a deep sleep.

1. Make sure your room is dark: If there are lights on in your room, you will want to turn them off. If there is light coming into your room from outside, consider investing in some “blackout blinds” or heavy curtains that can help keep the light out.
2. Make sure your room is quiet: Any noises you hear while trying to sleep can cause a disturbance in your sleep. And if you want to improve your gains, you want to not only fall asleep quickly but also stay asleep. If you have noisy neighbors or can hear the traffic outside your house, consider putting in a pair of earplugs or picking up a sound machine that can play white noise and help block out any external noises so you can sleep.
3. Make sure your room is cool: Your body loves cool temperatures when it’s time to sleep. The decrease in body temperature helps your body relax and slowly ease into a deep sleep. If your room is hot, consider opening a window, turning on a fan, wearing less clothing to sleep, or turning down the thermostat in your home.