Take some time off

Take some time off to recover. Why take time off to recover Matt? All I want to know is how to lose those 15 lbs or gain that 10 lbs of muscle. Well because your training is only half of the battle and equation of the process. The other half is your recovery from the hard training you are putting in. I want to make sure you are getting the most out of the hard work you are putting into your training. I know a lot of people just workout to workout and leave it at that, when they are done at the gym that's it. Those are the people you see spending countless hours at the gym and never seem to change. I do not want that to happen to you, do you?

Well do not get all worked up because like always I am going to tell you how to maximize your results so you can look good for that special someone.

One thing you need to remember that when you are training you put your body under major stress and it takes a toll on it, yes that is what we want but you have to make sure you build it back up. The following will help speed that up continuing to get you progress.

Stretch:

I know none of us like to do especially if you have to do it yourself, I know I do not. The best time to do this would be on the day after you work out to help release some of the tension in your muscles and get the blood flowing through them delivering much needed nutrients to your damages muscles.

Get a massage:

This can play in with your stretching also because it again relieves tension thats built up. Also after getting a massage the unwanted toxins that are built up in your body are released so make sure to drink plenty of water to help flush them out. And come on who does not like a nice massage I know I do!

Nap:

This has to be one things I always get crap for from people because I sure love my naps. But I think it is just because those people are jealous that I MAKE time to have one. The great thing with naps is you only need to take a 20-60 minute one. When you do this your body releases growth hormones that help speed up recovery.

Night time sleep:

Yes I am going to repeat myself like I have in the blog last week on how important sleeping 8-10 hours a night is. When you do not sleep as much as you should you are only hurting yourself. Why spend so much time and hard work training when you do not spend enough time to relax and sleep at night?

One thing to help is get on a schedule going to sleep and waking up at the same time every day and night.

Avoid high stimulation before sleep, so RELAX!

Do not drink alcohol at night, I know some people that I wont mention names of that think it actually helps them sleep but studies have shown that it really lessens your sleep quality. So that brings me to the next subject.

Alcohol:

One of the major things with alcohol that negatively effects recovery is it throws off your estrogen and testosterone levels. Also after a night of drinking the next day your body is not in the optimal state it can be for the next days training session so your not getting to where you want in the most effective way. I do not know about you but that does not sound good to me.

Stress:

Here's a big one and always a constant battle with everyone. No one likes stress and it does not like you that's why its always trying to find a way into your life. The great thing here is exercise is a great way to relieve stress in your life. One of the things stress does on the body is it increases its production of cortisol which is a hormone that eats muscle for energy and stores fat. WE ARE TRYING TO DO THE OPPOSITE!
Find things to help you relax in the day and at night. Read something that calms you down, think of something of the complete opposite, listen to some relaxing music. Whatever it takes to avoid stress.

Take time off from training
Here is a big one most people are like why would I want to take a break, because so many thing more more more is always the best thing. But not true as a lot of you learn from me less is more. As shorter more intense workouts, smaller more frequent meals just to name a few. You should take a week off from training every 8-10 weeks depending on beginners and advanced lifters.
Think of it this way you take vacations from work and where you live right? Why do we do this? Because if we do not we get burnt out and become unproductive and our quality in work and life suffers. The same goes for your training, you need to take a break and relax at times. Trust me on this one that when you do and start back up a week after you will continue to make progress and keep your training from turning stale.

Keep all of this in mind that your health and fitness do not just start and stop in the gym. This is a lifestyle and goes far beyond the 45-60 minutes you are spending training. That is only half of the battle. These are just some basic guidelines that will take you a long way to fitting into those "skinny jeans" or that XL t shirt that you want to grow into. Now start putting these into practice take a couple and work on them each day.

"Tomorrows workout is as good as today's recovery"

Dedicated to your success,
Matt Holmes
www.BodySynergyTraining.com

Work hard, play hard...
TRAIN HARDER!!