5 Recovery Strategies For Faster Fat Loss And Results
We talked in the newsletter on Monday about recovery and smart training methods. Training smart is just as important as training intense. In fact it may be more important!
When we train we are doing damage to our body and placing it under stress. Our bodies are capable of handling a good amount of stress, however with the amount of stress that we put ourselves through during the rest of the day and week it can sometimes have a hard time keeping and recovering from everything that you are putting it through.
If you continue to put your body under significant stress without allowing it time or giving it the things needed to recover you will break down. This can lead to injuries, lack of interest in training, poor sleep, loss of appetite, and increase cortisol levels which all cal lead to increase fat storage and muscle tissue breakdown. That is something that none of us want!
Here are 5 strategies to improve your recovery, ensure you can train hard and continue to get great results.
1) Sleep- Make sure you are getting at least 6, preferrably 7-8, hours of quality sleep each night. I know that this can be tough and I have trained myself to work on 3-4 hours of sleep in the past. It eventually lead to me being underrecovered and a breakdown. I know plan everything out so that I can get at least 6 hours of sleep a night. When sleeping you want to turn off all electronics and stimulation one hour before you bed time. If you need to read make sure it is something relaxing and not stimulating. Put away your work and your computer so that you can let your mind relax. Learn how to meditate or at least calm your mind, if you have something racing on your mind write it down so you can revisit it in the morning and your mind will be at ease. Attempt to go to bed at the same time every day of the week and wake up at the same time each week. If you are lucky enough to have a schedule where you can wake up without an alarm do so.
Having a completely dark room will help as well. Buy some curtains or shades that block out light and enjoy a peaceful sleep.
2) Reduce inflammation- Our bodies are constantly fighting inflammation due to stresses that we place on it. Reducing this inflammation will not only improve your recovery but your overall health as well. To reduce inflammation you want to ensure you are consuming enough green veggies to balance out the acid of proteins. Ingest plenty of quality fish oils or krill oil, at least one regular serving a day, and take a greens product to help reduce inflammation. There are several other items out there that will help reduce your inflammation, but these are the easiest. Alcohol and junk food cause inflammation in our bodies, so avoid that stuff if you can.
3) Foam Roll- Hitting up the roller has so many benefits that I shouldn’t even have to put it on this list, but I can assure you that if you roll 1-2x per day for 10-15 minutes you will feel much better. Spend some time in the morning and evening on the roller finding those trouble spots and monitor how much better you are feeling. If you haven’t seen our foam rolling video you can find it here: http://youtu.be/HhxPbFKFBwk
4) Monitor the volume of your training- A proper training program with recovery or active recovery days are very important to ensuring you continue to make progress. If you are training 10-14 times a week, yes you read that right, then you are doing yourself a disservice. The only people that need to train that much are professional and elite athletes or the super human. Remember that it is quality and not quantity. We have several people in the gym that insist on training for about 3 different things and putting their bodies through hell. While I appreciate the dedication and enthusiasm I often worry about their recovery. If you are performing other workouts outside of the gym you need to tell your coach so that we can monitor your volume in the gym. Ideally I would like to see our intermediate to advanced trainees doing 2-3 strength workouts and 2-3 cardio or metabolic workouts a week. This is plenty to get the results you need and often times you have to put a recovery week in your program every 4th week. If you over train and get hurt, which leads to not being able to train, how much progress with that make you? Training smart and consistently leads to great results.
5) Proper nutrition- You have to fuel your body for it to perform at its best. It is no different than a car. We don’t put regular gas in a high performance sports car so why do we put junk in our bodies. Eating right and ensuring you are getting the nutrients needed to recover and fuel your day will go a long way towards getting you the best results possible. This means proper pre and post workout nutrition and healthy eating habits day in and day out. We have covered nutrition extensively in previous posts so you know what to do! The biggest fault I see here is people under eating and consuming too few calories to fuel their body. If your body is in a deficit of nutrients it will hold on to fat as a survival mechanism.
All of these things will help you get faster results in the gym and outside of it. Not to mention keep you healthy!