Abs are made in the kitchen & muscles are made in the gym, but not really. Find out the role that proper recovery plays in transforming your body. Plus, a free course.
While it may be accepted that abs are made in the kitchen due to weight loss being about 80% nutrition the idea that muscle is built in the gym is false.
How can I tell you that?
Because it’s true.
When you exercise muscle tissue actually becomes damaged.
Proper recovery is actually what repairs muscle and makes you stronger.
Learn more about proper recovery & get started on your journey to overcoming life:
The basics of proper recovery.
Proper recovery is really about managing stress levels within your body.
But it’s not really the stress that you would typically think of.
This stress has more to do with the demands that you place on your body on a daily basis than the “I’m stressed out” kind of psychological stress. Although, that also plays a role.
For proper recovery it’s about managing your cortisol levels.Proper recovery is about managing cortisol levels & allowing your body to heal itself. Click To Tweet
You’ve probably heard of cortisol by now, if you haven’t, well welcome back from hibernation.
Cortisol gets a bad rap because it causes the body to hold onto and store more fat.
But cortisol can be a good thing as well since it promotes healing and can be very effective for focus.
Of course, too much of a good thing can lead to those pesky fat hoarding consequences.
So, how do start managing your cortisol levels and promote proper recovery?
Start with these tips:
You may need a period of refeeding.
It’s approximated that 85% of women will “diet” within their lifetime.
In fact, it’s a cultural expectation that women be on a “diet”.
The scary thing is that there’s actually a syndrome now for chronic dieting and it comes with some scary consequences.
And for many women, the belief is that a proper calorie intake when on a “diet” is only 1200 kcal per day.
This belief has done so much damage and may even cause weight gain over the long term.
If you’ve been continuously “dieting” and either not losing weight or even gaining weight it may be time for a refeeding period to bring you back into a healthy range of daily calories for your body.
Sleep is essential to proper recovery.
Getting enough sleep is essential to proper recovery.
Sorry new moms, but there’s not really a way around this one. Just know that this too shall pass.
Adults require 7-9 hours of sleep per night.
A lot of people believe that sleep is cumulative and you can catch up on the weekends. While it might make you feel better, it doesn’t undo the damage that’s been done.
Sleep is when the body repairs itself since other metabolic demands are lowered.
This helps lower cortisol levels within the body.
Manage the stress in your life.
I know, I just told you that mental and physical stress are not the same thing, but they are related.
Too much mental and emotional stress can lead to physical stress.
That’s why stress and depression can have physical manifestations with flu-like symptoms.
In order to manage your mental and emotional stress you use these tips.
Getting your mental and emotional stress under control can encourage proper recovery.
Take needed time off between workouts.
You’re ready to get started and that means you’re ready to start working out everyday and give it 100% right?
Not so fast.
Proper recovery is about giving your muscles enough time to repair themselves so that you get stronger.
Most muscle groups take about 48 hours to recover from strength training. The exceptions are your glutes which can work more often because they’re such a large muscle group.
Splitting up your strength training routine can help with proper recovery.
Don’t worry I didn’t forget cardio.
You can do too much cardio and that will cause an increase in cortisol levels.
Recognize and recover from DOMS.
DOMS stands for delayed onset muscle soreness.
It’s caused when your muscles do work that you haven’t become accustomed to yet or when you perform more work than your muscles are used to.
There are several theories as to what actually causes DOMS. The lactic acid theory has been disproven though so that’s not a factor.
Currently, the prevailing theory is that the micro damage incurred during activity may cause more fluids to be accumulated in the area causing swelling of the tissues and soreness.
But the research is still inconclusive.
DOMS typically subsides in about 72 hours. Anything that promotes blood flow to the affected area is advised to reduce soreness.
How to determine if you’re overtraining?
Overtraining is a very real thing and signals that you haven’t been giving yourself proper recovery.
It’s your signal that you need to slow down and possibly take a break before you do some real damage to your body.
If you’re having flu like symptoms with fatigue and body aches without really being sick, you may be overtraining.
You may have an increased susceptibility to illness or you may just not be able to get better.
Or you may have trouble sleeping and even an elevated resting heart rate.
Any of these signs mean that you need to take a proper recovery period and get some rest.
Want to learn more about proper recovery? I’ve got you covered in your free course.
Practicing proper recovery can keep your journey on track by keeping you healthy. These tips will help you make sure that you are recovering properly:
- Make sure that you are taking in enough calories. You may need a refeeding period.
- Try to get 7-9 hours of sleep each night.
- Learn to manage the mental and emotional stress in your life.
- Take enough time off between working the same muscle groups and don’t overdo the cardio.
- Learn to recognize and treat the symptoms of DOMS.
- Watch out for symptoms of overtraining and take some time off if necessary.
Without proper recovery you may stall your journey or even cause more damage to your body. Make sure that you are taking care of yourself with the simple tips above.
If you’re ready to find out more about proper recovery and get started on your journey to overcoming life, then make sure you grab your free Quick Start Course now.