There is a great amount of chatter about whether recovery is really that important when it comes to working out and trying to gain muscle and weight. The truth of the matter is that it is very important to make sure you give your muscles the proper amount of time to recover. There is one major reason why it is important to make sure you let your muscles heal for the proper amount of time before pushing them to there limits again. I will be explaining that reason here and will also be providing you with some workout recovery tips that you can use to help your body heal properly.
One Major Reason
This one major reason is probably more obvious then one might think. The one main reason you need to make sure you give your body the proper amount of recovery time is so that you don’t lead your muscles to injury. This one reason will ultimately be the reason for losing all that you have gained or been the reason you can no longer exercise to lose weight as well. Injuries that occur at the gym can be very serious. They, not only can make you bedridden for a long period of time, but could also paralyze you or even worse, kill you. So I advise that you take what I have to say seriously during the next few sections of this post.
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I will be giving you 5 tips below that will help you implement proper workout recovery to help keep you safe and get you the most out of your workouts. Let’s get to it.
This might be the most obvious, but sleep is going to be your most important tip that I can provide. Now when I say that sleep is the most important I am not talking about sleeping from 4AM till 2 PM on your “rest days”. Doing this will ultimately harm you, instead of helping you.
What I am talking about is that you get anywhere between 7 to 10 hours of sleep per night. They have done many studies that have shown that going to be after midnight leads to a less sound sleep then going to sleep a good amount of time before midnight. So I would say shoot to make sure you are in bed by 10 but that is my opinion, and this might not work for you. So make sure you do what works for you.
Hydration, hydration, hydration. I could not emphasize this enough. Hydration is so important to how well your body recovers from a workout. One thing that might come into mind when this is begin talking about is go buy that delicious Gatorade or Powerade to help hydrate you. These drinks aren’t necessarily bad for you but they do have a good amount of extra stuff in them that is not necessary to help rehydrate you after a hard workout. Drink water. Water is and will always be the best option you have for getting rehydrated after any strenuous activity. Up to 60% of the adult human body is made up of water so it kinda makes sense to want to replenish your body with what it is primarily made up of.
Many think they are hydrated and then find themselves feeling dizzy or nauseated during or after a workout. One easy test to see if you are hydrated or not is to look at your pee next time you go to the bathroom. If it is clear or a very pale yellow then that means you are hydrated. The darker your pee is the more dehydrated you are. This is just a simple way to tell.
What could tip three be? It is stretching. Once you do a workout of any sort, your muscles are more then likely to become tense and sore. That is because they are tight and constricted from the exercises you performed and need to be stretched out.
When you do a hardcore leg day, you probably notice that your legs hurt really bad the next morning. The sad part about this is that it is only the beginning of the soreness. The stages of being sore are like climbing a mountain to the edge of a cliff and jumping off. What I mean by this is that for every hour after your workout you will get more sore and more sore, climbing the mountain. Once you have hit 48 hours after your workout the soreness usually, not always, goes away, jumping off the cliff. If you don’t mind bearing this 48 hour burden of pain then stretching isn’t something you will need to worry about. But to help decrease the amount of time you are sore exponentially I would recommend stretching the sore areas for 20 minutes in the morning and 20 minutes at night. This will help them heal quicker and lead to a more beneficial recovery.
Tip number 4 is diet. Eating healthier foods after a workout will help give you the proper vitamins and nutrients you need to help your body heal. So even though that cheeseburger from McDonald’s sounds so good after the gym, get home, drink some protein, and eat some fruit. It will be way more beneficial in the long run and your body will love you for it.
One of the most overlooked parts of recovery is how your posture is when relaxing. Are you slouching every time you sit down? Or are you leaning your weight on anything you can get your hands on when you are standing up? These can lead to improper healing for your body and result in future injuries. So make sure the next time you finish that crazy workout and go home to watch tv you keep it in your head to keep a good posture to help the healing process. The next time your standing and want to lean make sure you just stand as straight as you can. Your body will thank you for it later and so will your weight and strength gains.
Workout Recovery Closing
These 5 tips will help keep you in the gym and not stuck in bed. They will help lead to more weight and strength gains or more weight loss and strength gains because you will be in the gym and not lying in bed eating pain killers for breakfast. Add these to your recovery days and watch your body love you for it.
Understanding Body Fat
The most effective and efficient way of shredding the unwanted body fat starts with understanding where it comes from and how it develops in your body. This page will go into more detail on two different types of fat we need to understand, where fat comes from, how fat develops in your body, understanding your own body, and setting realistic goals. Lets begin.
Two Types of Fat to Understand
Before we dive in to where body fat comes from lets first explain something very basic. You will need to understand that there are two types of fat in the body, there is essential fat and there is storage fat. Essential fat is exactly what it sounds like. It is the fat that we need to function at a healthy rate while we live out our lives. Storage fat is a little bit different than essential fat. Storage fat is the fat that grows as we gain weight. There is a small percentage of storage fat that we need to help keep us healthy but once we grow outside that percentage, it becomes unnecessary.
Where Fat Comes From and How It Develops In Your Body
The most simple and realistic answer to this question is carbohydrates. Carbs are what we need throughout the day to power and energize our bodies and the millions of things our bodies do while we go throughout our daily activities. Without getting to scientific on you lets explain how carbs are converted into fat. Once we consume carbs our body takes them and uses them throughout the day. Once we no longer need to use these carbs that are leftover they are used in two different ways. One, it is converted into liquid glycogen which is just readily available energy and two, it is stored in the liver. Once it goes to the liver, the liver converts the carbs into fatty acids which is then stored in adipose cells which are fat cells. This is where fat comes from.
Understanding Your Own Body
One thing that will be very important to the success of achieving your weight loss goal is to know exactly where your own personal body stands at this point in time.
The first thing to do when understanding your own body is to figure out what your personal bodyweight percentage is right now. To do this you will need a tape measure to find out the size of certain areas of your body. You will then need to measure your waist, hips, wrist, and forearm. Once you have all of these measurements taken you can find a body fat calculator online that will calculate your overall body fat percentage.
If you have any comments or questions please leave them below. I love hearing from you guys about your experiences or anything at all. I will be sure to reply within a timely manner.
Thanks for reading!