I am sure I am not alone in this first week in January if feeling particularly battered after only a few days training into the new year after some time off! No doubt there are a lot of people probably exercising more this week than they have the previous 3 months! If this is you here are some important tips to make sure recover as fast as you can, which means you can continue to train harder on a day to day basis of course! Failing to recover effectively can lead to injury, shitty performance which can lead to poor results, which can make you lose motivation and be back to square one! Tips to make sure your recover hard & therefore mean you arent one of the January heroes who cant hack the training: 1) Sleep - the best medicine after a hard workout. The more you sleep the more you will reduce both mental and physical fatigue plus reduce impact of catabolism which wants to eat away at your hard earned muscles! 2) More water - the more you lift weights (properly) the faster your metabolism will become which will increase bodies need for electrolytes and water (bottled too). On training days especially you shouldnt drink any less than 4 litres per day. 3) Eat enough nutrients - might seem basic but so many people who train dont have enough balance in proteins, carbs and fats in their diet. Unless you are a couple of weeks out from a body building show when having balance isnt really a priority whether you are bulking, cutting or maintaining weight then you should have as much variety as possible from health food sources. This will benefit building muscle and recovery as having a variety of different foods will all bring different positives. 4) Take l glutamine - Taken before and after all exercise whether it weights or cardio it will support muscle growth and help immune system recover faster which is crucial if you train hard. (get form myprotein - cost effective and will last you ages Discount Code: Kirk 5) Stretch - I like probably a lot of you hate stretching as its boring and doesnt give you the pump!lol....but dont stretch and it will eventually bite you in the ass with an injury! Stretch all major muscles and areas where are tight before bed to reduce impact of DOMS. Do it I guarantee you will lift more! 6) Foam Roll - before a workout but even better is before bed as great way to relax before bed but more importantly try and self massage out any particular areas of muscle tightness and lactate that doesnt want to shift. 7) Sports Massage - Even better than a foam roller if you know a decent one. Can pin point specific areas which may be holding you back in a workout or speed up rate of recovery before a big session! Hope this helps! Daily tips, videos and more coming so please LIKE, SHARE & COMMENT if any of the posts are useful for you!:)
Posted on: Wed, 07 Jan 2015 22:02:42 +0000
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