Do you want muscle, or do you want to feel fit -- energetic, healthy? If the former don't listen to me; I don't have much of that either.
If the latter all it takes is a bit more sleep (4-5 hours is cutting it fine, but 6-7 should be enough/plenty if you are used to it: assumed you are somewhere in your 20s-50s). What is important then is that you get the sleep on a fairly consistent basis, though. Things like not using a car or public transport to get around, but rather use the bicycle or walk instead will provide with much of the rest: you don't need workout, you need fresh air and a bit of muscle activity. Then it is just a matter of eating reasonably healthy, i.e. not just Mac Donalds type food (fry up) but fresh vegetables and fruit, fish, and above all not too much.
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