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How to Lose Fat While You Sleep

Build muscle and lose fat while you sleep.

Build muscle and lose fat while you sleep.

Is it possible to Burn Fat while you Sleep?

In this article I would like to share with you how to build muscle and burn fat while you sleep. How is it even possible to burn fat while you sleep? Most people do not relate building muscle to losing weight. Sure, if you are gaining muscle you are gaining weight, but you are gaining lean muscle and not body fat. Most of us believe that diet and cardio exercise are the only way to lose fat. That could not be farther from the truth. When done properly, weight training in addition to a healthy diet and cardio exercise, will help you melt those extra pounds away much faster. But the key here is weight training. Weight training will make it possible for you to burn fat while you sleep. Let me explain.

Table of Contents

  • Anaerobic vs. Aerobic Exercise
  • How to Build Muscle and Burn Fat
  • Higher Metabolism burns Fat
  • Muscles burn Fat
  • 3 ingredients for success

Anaerobic vs. Aerobic Exercise when Losing Fat

Let me first explain the difference between weight training exercises and cardio exercises? Weight training is considered anaerobic whereas cardio training is considered aerobic exercise. This being said, weight training burns carbohydrates more readily due to high intensity exercises and quick energy needs, whereas aerobic training burns fat more readily for less intense but longer duration exercises. For this reason most would think aerobic exercise to be more effective when trying to lose fat.

Burn fat while you sleep.

Burn fat while you sleep.

How to Build Muscle and Burn Fat – Even after your Workout

There is something very unique that happens to us during high intensity weight training that many are unaware of. Weight training increases your lean body mass – aerobic training does not. Low calorie dieting and aerobic training without weightlifting can make you lose muscle. Losing muscle will slow down your metabolism which is important for burning calories and makes it easier to gain body fat. On the other hand, gaining lean muscle mass will increase your metabolism and burn more calories. And the faster your metabolism is the more fat you'll burn all day long – which is why you will even burn fat while you sleep! This explains why bodybuilders, who have an extremely high muscle to fat ratio are able to stay lean year round without doing as much aerobic exercising as most non bodybuilders.

How to Lose Weight While Sleeping - Whoa!!!

Burn Fat while you Sleep thru a higher Resting Metabolism

There are mixed studies and no conclusive evidence that I can find that shows exactly how many extra calories we burn with added muscle mass. There are some that say for every pound of muscle you will burn approximately 35-50 calories, and others who say no more than 10 calories per 1 pound of muscle. That would mean if you added an extra 10 pounds of muscle to your physique you would burn an extra 350 – 500 calories per day on the high end, or 100 calories on the low end. This also means, on the higher end, that in 10 days you would lose an extra one pound of fat, or you could consume an extra 3500 calories without gaining any fat. The more muscles you have, the higher your resting metabolic rate and the more calories you burn while resting. This is why we say you can burn fat while you sleep.

To provide a visual perspective, I have created a table below showing how many calories you would burn in a resting state if you added anywhere between 1 and 20 pounds of muscle. Also note that I have included both the higher end and lower end estimate, and that I have not used a range but rather used a rounded number slightly less than the middle to make calculations easier and more presentable.

Table: Calories Burned per added Muscle Weight

Lose Fat while you Sleep

Added Muscle in lbs1 Day - High End1 Week - High End1 Day - Low End1 Week - Low End

1 lb





5 lbs





10 lbs





15 lbs





20 lbs





How to build muscle and burn fat while you sleep.

How to build muscle and burn fat while you sleep.

Understanding how building extra muscle will burn fat while you sleep should now be clear to us all. When it comes to losing fat, even long after your workout is done, it is important that you add (1)weight training to your plan. You must however still pay equal attention to (2)nutrition, and (3)aerobic training to get maximum results. All three ingredients are essential to achieve the quickest results in the least amount of time. If you neglect any one of these components, it will prevent you from reaching your maximum weight lose goals, or at the very least it will compromise your results.

Closing Remarks

The most amazing thing about this combination of weight training, cardio exercise, and nutrition is that the effects of the three parts brought together are not linear, but rather they are exponential!

The synergy between them complements each other and magnifies the results. The results being an efficient metabolism and a lean, muscular and low body fat composition you and others can be proud of. So get started now, and you too can start losing weight while you sleep.


Rachel L Alba from Every Day Cooking and Baking on October 01, 2015:

I know something else is required, but loosing weight while you are sleeping is the ultimate dream for me. Too bad I didn't read your article when I was young and could do it. Great hub.

Blessings to you.

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Kenneth C Agudo from Tiwi, Philippines on March 04, 2014:

I never thought we could lose weight/fats during sleep. Thanks for sharing!

John Mark (author) from Texas on July 18, 2013:

Hi Nell. Thanks for you visit, and your vote. Now go to sleep. :)

Nell Rose from England on July 15, 2013:

Fascinating stuff, and no I didn't know! now I am on it! lol! voted up and shared, nell

John Mark (author) from Texas on July 11, 2013:

Thanks for your visit disalvo8 . Keeping in shape is important for overall well being, and increasing or at least maintaining muscle tissue is very important. Adding muscle tissue with weight resistance training will definitely help accelerate fat loss and help keep it off.

Eva Stefanski from New Jersey on July 11, 2013:

Thanks. Definitely going to study this one. Must stay in shape!

John Mark (author) from Texas on July 04, 2013:

That's funny..Lol! I wish it were that easy. Thanks for your reply and a good laugh.

Vickiw on June 30, 2013:

I turned to this thinking - My Saviour! Then I read you actually have to exercise in order for the sleep thing to work! Darn it!! And there I was, just planning to sleep more!

John Mark (author) from Texas on June 29, 2013:

Great comment blondey. Lol! And thanks for the visit.

Blondey on June 29, 2013:

I have heard this before and I believe it, it makes sense. It's good to have body strength too...It comes in handy for me when I want to rearrange my furniture =)

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