Recovery For Better Fat Loss
No matter what your goal for training is you need to ensure that you are properly recovering from your training sessions. If you constantly beat your body up day in and day out you will eventually break down and progress will stop, or worse yet, you will get hurt.
Here are a few ways to ensure you are recovering adequately and getting the most out of your workouts.
1) Proper Nutrition
If you aren’t eating well you are neglecting to give your body the proper nutrients to repair itself and make progress. Starving your muscles of nutrients will cause them to break down, which leaves you looking worse and will slow your metabolism. You need to ensure you are eating enough calories to maintain your muscle mass, have a balanced macronutrient profile (protein, carbs, fats) and eating plenty of veggies to get your vitamins and minerals. A good goal is 12-14 calories per pound of bodyweight and a 40-50% protein, 30-40% carbohydrate, and 20-30% fat profile. Using the My Fitness Pal app makes this easy to figure out.
Make sure you are getting at least 6-8 hours of sleep each day. You need the downtime to recover and repair your body. If you have trouble sleeping try these tricks- turn off all lights and make the room as dark as possible, go to bed at the same time each night and wake up at the same time each day (even weekends), avoid alcohol before bed, turn off all electronics 60 minutes before bed (try reading instead), don’t work 0 minutes before bed.
There are many more tricks, but those are a great start.
3) Proper Pre-Workout Nutrition
WE often times talk about post workout nutrition but we may have neglected the more important pre workout nutrition. Using recovery drinks like Surge Workout Fuel and Prograde Workout 20 minutes before your workout will ensure you have the nutrients in your body to help fuel your workout and repair your muscles. I would start with one serving of the drink and sip half of it 20 minutes prior to the workout (especially if you train early in the morning before eating). You can then sip on the second half of the drink during your workout and have it finished by the time you are done. If you goal is fat loss this should take care of your recovery. If you want to gain some mass or are training 5 -6 hard days a week then you can have another shake at the end of your workout or add in starchy carbs to your meal within 60 minutes of finishing your training session. You should eat between 30-60g of carbs at this meal for fat loss and upwards of 100g for muscle/strength gain.
Remember- you have to earn your carbs, so no wimpy training sessions!
4) Foam Roll every day
Once to twice a day of rolling will help recovery greatly, ’nuff said!
Even better yet if you need specific work I highly recommend Dr. Kyle True for Active Release Therapy (http://www.truechiroandrehab.com/). He has done wonders for my shoulders in just a few weeks. Dr. Bob over at Goode Integrative Health (http://www.goodehealthindiana.com/)has also done wonders assuring I am adjusted and providing me with massage from his great team to help with my recovery. I am utilizing both to get healthy and ensure my training is as productive as possible. I highly recommend both and if you need a suggestion for whcih one based on your needs just let me know and I am glad to help! In fact, ask the front desk and we have FREE visit passes for both doctors that we are happy to give you.
5) Include flexibility into your routine in the morning or evening
10 minutes of flexiblity work will do you wonders.
6) Listen to your body
Naturally our training programs are designed so that you ramp up your intensity each week and then start an new one after hitting your best efforts. The first week is like a deload as you learn new exercises. If you feel like your body needs a rest let your coach know and we can adjust the program a bit. Often times you simply need a reduction in volume (sets) but should keep the intensity high. If you are having trouble sleeping, always feel sore, are getting frequently sick, and have no appetite you may be over training and an off week is needed, or at least a light training week.
Most of the time we are under recovering and not truly over training. Implement these methods to ensure you are getting the most out of your training sessions and making awesome progress!