Recover Tips for after a Workout
Kate Corr provides some essential tips to boost your recovery after a workout.
If you are reading this, you are probably like many people: hoping to get better gains after working out. Many people work out for a year and give up because they do not see any improvements. The following ideas are simple changes that you can make to your lifestyle. Simple as they may be, they are highly effective at improving your post-workout recovery. That might involve increasing your muscle mass, reducing pain, or ensuring that you have more energy - all things that are ideal for someone who is seriously trying to see improvement. I wish I had known about these tips back then because I would be a year ahead of where I am now.
What Lifestyle changes are the best for increasing post-workout recovery?
Muscle growth occurs after the workout, not during. Your body needs to be in optimal condition to see the most improvement, and getting into optimal shape requires a lot of careful attention. It would be best if you had a healthy diet, a good sleep schedule, a healthy mind state (yes, that matters), and getting all these different things in check can take some serious attention.
Keep your diet in check
Your diet is possibly the most crucial aspect of developing a healthy workout routine. You probably already know that you need a lot of protein to see any significant improvement to your muscle mass, but protein is not the only important thing your body needs. It is important to regulate what type of food you eat regarding your workout schedule.
Consider intermittent anabolic fasting
Anabolic intermittent fasting is a technique that has gained some popularity in recent years. The idea behind anabolic fasting is that you restrict your dietary intake to specific times on alternating days. The idea initially caused a lot of controversies - one would assume that consuming less food would lead to fewer gains. However, anabolic fasting has proven to be quite beneficial in several ways.
A study group was allowed to consume their daily calories within 8 hours. For the rest of the day, they were not allowed to consume anything except calorie-free drinks and amino acid supplements. Their diets were pretty typical for gym enthusiasts for the rest of the week - high protein, lots of vitamins, minerals, and complex carbs.
The study results showed that people who restrict their dietary intake on days following their workouts showed notable increases in muscle mass and higher levels of fat loss.
Get a proper sleep with the right mattress
Sleeping on a bad mattress can have a tremendous effect on your workout routine. Most notably, it can leave you in pain that is strong enough to impede your workouts and your recovery. A woman writes for Breaking Muscle who initially blamed her aggressive Brazilian Jiujitsu routine for her back pain.
It took her months to realize that most of the pain was caused by sleeping on a mattress that did not suit her body. A bed can cause, or rectify, several problems.
Make sure you stretch
Stretching may sound more critical for yogis and athletes, but it plays a huge role in muscle growth. Making sure that your body is stretched properly ensures that you can get the most out of your exercise routines. For example, you need to have the tendons in your arms properly stretched to do a full curl. You cannot have your ankles tight if you want to do a full squat. Stretching also helps to eliminate post-workout soreness and can help you work out for longer. It is recommended that you stretch for at least 20 minutes before any workout.
Do not push too hard
This can be applied in several ways. While it is true that you need to push your body pretty darn hard to see a significant improvement, trying it too hard can be counterproductive.
It is good to work out and keep your body in shape, but it is more important to make sure you have a healthy lifestyle to support a regular workout routine. Ensuring that you have a healthy lifestyle is not complicated by any means, but there are some simple techniques that many people are not aware of.
If you follow the information in this article, you are sure to find that your muscle mass will improve and that you will be much less sore after a workout. Hopefully, we have helped you make some positive changes!
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About the Author
Kate Corr is the founder of "Best Mattress Expert", a blog dedicated to helping people choose the best mattress brand.