Rant and Tip for October 22, 2012
Quote: “Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” Thomas Edison
It is so true that giving up seems to be so easy. It is our greatest weakness as humans. Whether we give up on our diets or our exercise routine it is hard to realize that if we would have just stuck with it we could have been so much more healthy.
Some of us follow and exercise and diet routine because of vanity. Personally I do not care why you follow a proper diet and exercise program. The bottom line you will be a healthier individual in the long run if you do. Looking better is a minor benefit when you consider that fact your resting heart rate is down, your blood pressure is in line, and blood work tells a story of a healthy individual.
Rest is vitally important when it comes to muscle and strength gains. It is not from the actual exercise that you get stronger it is from the muscle resting and repairing from the exercise that gets your stronger. Many lifters employ de-load weeks in their workout routines. Even taking a full week off can be very beneficial.
How Long Before My Muscles are Recovered?
It takes a muscle 7 to 10 days to fully recover naturally. Therefore, training a body part twice a week is worthless. You will produce far better results by training each muscle group once a week.
Other factors that affect recovery are adequate sleep, proper nutrition, and supplementation.
Sleep is important for muscle growth and you should get a minimum of 8 hours a night. Added power naps throughout the day are a benefit.
Nutrition is important on the days you train, as well as the days off since growth takes place away from the gym. Many people fail to make the off training days productive by eating haphazardly. Your off training days are just as important as your scheduled training days.
Have a great workout!
Tip: Listen to your body and determine if you need a down week or even month. Sometimes your body will need a good couple weeks to recover.