Now let ’ s dive into how much recovery you need . Unfortunately , the correct answer is it depends . It depends on age , diet , how adapted you are to training as well as what you do in between workouts ( including stress , sleep , and activity level ). Also , the type of workout you have determines how long it will take to recover . The more stressful on the body the workout , the longer it will take to recover . This can be summed up as the more muscles you use , the type of training ( strength / power training takes the most recovery time , cardio the least ), as well as how much motor recruitment is involved . That is , the more your CNS is taxed , the longer it will take to recover . There is no easy answer to how much recovery is needed , but as a rule , if you can ’ t perform at least at the level you did your previous workout , you are not sufficiently recovered .
So , what can we do to optimize our recovery so we can work out more often and grow more muscle ? Although there is no widespread consensus on an exact protocol to aid recovery , here are a few keys that will help you get ready to go faster :
REST AND PROPER NUTRITION , LOTS OF GREENS This is obvious but needs to be stated . Avoiding extra activity outside of the gym that taxes the muscles and places more strain on the body is necessary to rebuild . Get plenty of sleep and eat a regular , healthy diet . Scientific studies have also shown that eating lots of cruciferous , green vegetables can assist in speeding up recovery and rebuilding muscle .
VITAMIN C , VITAMIN E AND GLUTAMINE A 2007 study showed that certain antioxidants , like Vitamin C and E have the ability to prevent muscle damage and soreness , thus reducing recovery times . There have also been several studies in different settings demonstrating high levels of Glutamine may accelerate tissue repair , including muscle .
HYDRATION Drinking enough water and staying hydrated cannot be over emphasized . When the body is short of water , even by a little bit , all body processes slow to some degree . Drinking plenty of water keeps body processes running smoothly , removes toxins from the body , and improves recovery time .
LIGHT CARDIO A recent clinical study has shown that light cardio of only 15 minutes post workout or on off days decreases recovery time and helps build muscle . It does so by increasing blood flow to muscles and thus increasing the exchange of nutrients in and out of muscles to accentuate their repair . It is important that this cardio itself not be taxing on the system however , so something light like a walk should suffice .
Overall , the quicker you can recover the quicker you will improve . Many pro athletes have stated that their career ended not because they lost the ability to do what they used to be able to do , but rather , they lost the ability to do it as often due to impaired recovery with age . Keep in tune with your body and listen to what it tells you . Workout when you are ready and rest when not training .
MOTIVATION
By Micah Hankins alphacofitness . com
EVERYTHING
MATTERS
Everything matters . The difference between being good at whatever you do and becoming great at it is achieved in tiny increments , small but important distinctions made at the margins of our efforts . These things that take us from good to great may go unnoticed , unseen , and most definitely unsung , often times found in the daily mundane things of life , but make no mistake about it , they are monumental in the development of greatness . Everything matters .
What happens when you walk into the gym , begin your training and give one hundred percent of what you have to give ? What does it mean to give 100 %? What does that look like ? It means that you walk into the gym with a sense of purpose , with aggression , attitude , and focused on the workout that you ’ re about to kill . That means that you ’ re not meandering about the gym confused , wandering around like it ’ s your first day on campus . In your head you have already decided exactly what you ’ re going to do , and you ’ ve meditated with ninja-like focus on every set and rep . You ’ ve imagined the pain and the burn , and still you choose to press on , conquering the challenge at hand . You ’ ve seen yourself coming out victorious … now it ’ s time to do it .
When you approach each task , you don ’ t hesitate on which weight to choose ; you pick the weight that makes you slightly nervous . In fact the moment you find yourself wondering if the weight is too heavy , you know it ’ s the right weight . That weight is already in your hands , as if your hands were not your own , and they were controlled from some far off place , a place where bad-asses come from . You grab that weight with confidence , a controlled aggression and laser-like focus , energy building inside , fueled by a passion to change , and you go !
There you stand , weight in hand , body tensed , ready for battle , and now you must perform your task as you were trained , with perfection . It ’ s not enough to merely move weight , but to match all that energy , motive , and effort with technical perfection ; you must lift like a disciplined machine , as if a Greek statue came to life and could move . For to have motive , focus , and energy without technical discipline , you still have nothing . You must marry all these things , and all must work in unison to have success .
So there you are , you have your entire faculty at your command . Now my friend , here is the trick : you must go till you can go no more . You must manage each and every rep , exceed your own expectations , both in volume , and technique . Mental challenges , emotional weaknesses hit you all at once , begging you to stop short of your goals . The voice in your head might urge you to put the weight down , and walk away , even though you could probably get one more rep . It might urge you to stop short , to compromise just a little on your reps , on your range of motion , on the weight you choose , cause it ’ s just too tough to do it the right way .
All these things can enter your mind and it all happens in a fraction of a second , tempting you to give in , and no one else can help you . This battle is yours my friend , and it is a battle that challenges your will , your character , and has little if anything to do with your body . Your body is merely a physical manifestation of your character , your courage , and your will to change and increase your strength and ability . When this moment happens , and it will , what will you do ? What will you answer with ? How will you react ? You must face this moment before you hit the gym , so that when you hear that voice urging you to quit , you do not falter , you do not hesitate , you simply react , and you hit back . You champion that moment without pause . Success breeds success , and the more often you win this battle , the easier it becomes , and the more this mentality bleeds over into other areas of your life .
Everything matters my friends , every little moment in your life matters and don ’ t let anyone tell you different . The ones that will allow you to quit when you have more to give have already compromised themselves ; they have already fallen short , and they want you to join them to justify their own weaknesses . They are like that same small voice in your head begging you to stop short , compromise a little here and there and before you know it , you ’ ve become someone that you never intended . You can choose to hear a different voice : your voice , encouraging yourself to push harder , work for perfection in your technique , and get that one more rep .
Everything matters , so make everything count . Give everything you do your best shot , and no matter what you do , do it with all your might . Strength my friend does not happen in the gym , it happens inside you .
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