logo

How You Can Use Heat to Lose Fat and Build Muscle

Thaddeus
Posted by: Thaddeus November 04, 2018

Let’s face it, most of us don’t like to be uncomfortably hot. We use air conditioning and even special clothes to keep ourselves cool.

What if allowing yourself to sweat for just a bit could help you build muscle faster and lose fat?

You still don’t want to be uncomfortable?

Studies show that people who get hot tend to live longer and be healthier Specifically, those who use sauna the most live the longest.

Sauna can also be used to put on muscle and lose fat.

Why Does Heat Burn Fat?

Heat acclimation

  1. Burns calories
  2. Increases growth hormone
  3. Improves insulin sensitivity
  4. Reduces fat through norepinephrine release leading to increased metabolism

How does Sauna Build Muscle?

Heat induces muscle hypertrophy. To optimize muscle gain, use a sauna immediately following a workout. Do not get into a cold shower or cold tub.

Cold will mitigate the benefits of your workout. Upon finishing your workout, spend 20-30 minutes in the sauna.  

If you have more time, do two 20-minute sessions with a 30-minute break in between, which has been shown to double growth hormone over baseline. Doing this multiple times a week has been shown to increase growth hormone even more.

A 30-minute sauna session was shown in one study to increase muscle regrowth 30% more than those not using a sauna.

Sauna use after a workout has been shown to

  • Increase GH which leads to muscle synthesis
  • Increase heat shock proteins
  • Decrease overall stress
  • Improve athletic performance
  • Reduce protein degradation

This is a super simple hack to massively speed up fat loss and build lean muscle.

Finish your workout and hop in the sauna for 20 minutes.  I usually bring a book and get some reading in during y sessions. I’m also detoxing heavy metals and phthalates at the same time, so bonus!

It can take a few sessions to get used to the heat and feel comfortable sitting and sweating for 25 minutes, but after years of doing this, I rarely get uncomfortable in the sauna. A side benefit is that you are more comfortable in the heat of the summer while everyone around you is sweating and complaining.

I’ve had great success combining a short but intense workout session with sauna. I’m able to keep more muscle while spending less time at the gym floor and enjoy my experience at the gym more because 30 minutes is spent relaxing and reading in the sauna.

Make sauna sessions a common addition to your workout days!

About the Author


Thaddeus

Thaddeus began his journey outdoors, camping and fishing as a boy in the Adirondacks and Central NY forests. After a decade spent developing pharmaceutical products, he just couldn’t face another day adding terrible ingredients like high fructose corn syrup and numerous red dyes into children’s medicine. He shifted gears and engineered a successful work from home assignment following Tim Ferriss’s 4 Hour Workweek. From there, he was able to find a way to incorporate more movement, nature and sunshine into his work environment.

After learning about biohacking from the man who coined the term, Dave Asprey, Thaddeus healed his own anxiety, lowered his blood pressure and fixed his sleeplessness using biohacking, PrimalHacking and Qigong. He spends his free time experimenting on himself in hopes of helping others on their journey. He writes about his experiments on PrimalHacker.com. He also spends time with his two boys learning martial arts, shooting arrows at targets and hiking.  

Thaddeus is a certified Bulletproof Coach from the first ever class of coaches, holds a personal training certification, nutrition certification, Master’s degree in Holistic Nutrition and studied Chemical Engineering a long time ago.


Related Stories


Comments

Qualia
The Most Advanced Nootropic Stack In The World - Use Code ERISFIT for 10% off

EBook
GET OUR BIOHACKING 101 EBOOK, FREE!

Swannies
Sleep Better With Blue Blocking Glasses From Swanwick Sleep!

EarthRunners
Reconnect with EarthRunner's Grounding Sandals

VivoBarefoot
Check Out All The Styles of Our Favorite Barefoot Shoes

TrueDark
Upgrade Your Sleep and Protect Yourself from Harmful Blue Light. Use the code PRIMALHACKER to get a free set of TrueDark dots to help block out the blue light in your home.

Joov Light
Harness The Healing Power of Photobiomodulation with Joov. Use code PrimalHacker for $25 off