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Rest and Recovery For Fat Loss

Rest and Recovery For Fat LossWhile lifting weights and exercising is key in losing belly fat, the actual fat loss and muscle gain really occurs during the rest and recovery period in between your workouts. When you’re lifting weights, you’re actually breaking down the muscle tissue that you are working. The actual growth of your muscle occurs after you workout – when you’re resting. Without proper rest and recovery, your muscles will not recover properly, and you will eventually end up injuring yourself. So, how much rest do you need? What’s the best way to recover from hard workouts, and how do we speed up workout recovery?

First and foremost, you should take between 48-72 hours between working out the same muscle groups. This will give you ample time to recover. However, if you still feel “out of it” or weak when you go back to the gym after 72 hours – always listen to your body and take more time off. At the most, it should take you about 7 days to fully recover from a strenuous workout. If you’re past 7 days and still don’t really feel 100%, then something is most likely wrong and you should definitely contact a doctor.

So, how do we maximize our rest and recovery? There are a few main components to recovering from workouts: your diet, active recovery, sleep, and relaxing. It’s important that you focus on all four of these components for maximum recovery – so that you can continue to get stronger and lose more fat.

Post Workout Nutrition
I recommend that you take a post workout shake after every workout. My favorite shake is ProGrade’s post workout drink, “Workout”. It’s important that your body gets carbohydrates to promote an insulin release, which will then send those carbohydrates and amino acids into your muscle. This process will help the protein that you digest (I recommend 20-30g of protein after a workout) repair your muscles faster. A lot of people forget post workout nutrition — but if you’re really looking to accelerate your results and get the body you want, it’s extremely important to pay attention to it and have the proper post workout nutrition. Again, my favorite post workout drink is Prograde Workout.

Active Recovery
While sitting around and doing nothing can constitute “recovery”, if you include some form of active recovery in between workouts, you can help accelerate the repair process. Active recovery can consist of just walking on a treadmill, to foam rolling, stretching, and even some warmup exercise drills (such as cariocas & shuffles).

Sleep
Sleep is the most important training recovery factor – so do NOT skimp! You should be getting at least 8 hours a night. The closer you can get to going to bed by 10-11pm and waking up at 6-7am, the better. Sleep is when your body actually is repairing itself and growing new muscle tissue – and when your body is producing growth hormone. Sleeping itself is actually an anabolic activity. It also helps replenish important neurotransmitters such including dopamine, adrenaline, noradrenaline, and acetylcholine. These help you focus, pay attention, and provide you with overall energy. If you are skimping on sleeping, you’re skimping on recovering, and only will end up hurting yourself in the end – so make sure to get your 8 hours.

So as you can see, ensuring proper rest and recovery will be imperative if you want to have fat loss success.  Aim to have at least one day off per week along with one to two easier workouts scheduled so that you don’t end up sabotaging your fat loss efforts!

 

 

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