To grow strength, muscle, and shape, you need to not only optimize your training and nutrition but your recovery as well.
More is not always better, but it’s easy to forget this when we see so many exercise programs out there that beat their participants into the ground with 6 or 7 days a week of high-intensity training and over-the-top cardio.
Instead of crazy results, these programs often lead to overtraining, hormonal imbalances, burnout, and injury. Plus, overtraining the body will only ensure it will be unable to recover properly, which can stall not only growth but progress too!
Still not sure you understand the issues with overtraining? Check out THIS detailed article on overtraining from the Academy of Sports Medicine that we’d encourage you to read for more information.
This is why at Team Fitbliss, our programming focuses on balancing both pushing you to the limit with overall volume, frequency, and intensity while also taking into account the absolute need for adequate rest to ensure you feel great while also seeing the BEST possible results.
Besides limiting your training to 4-5 progressive overload based days a week and doing cardio as minimally as needed to reach your goals, you should:
- Get a minimum of 100g of protein daily.
- Aim for 7+ hours of sleep each night.
- Stretch after your workouts.
- Integrate massage, physical therapy, visits to a chiropractor, and yoga as needed.
- Keep stress as low as possible.
In addition to the physical benefits of recovery days, they offer psychological benefits as well.
By setting time aside for recovery, you can assure that exercise continues to be something you enjoy rather than feeling burned out or that your workouts are a chore.
It’s better to train four days a week for the rest of your life than to workout seven days a week for the next three months.
Lastly, there is more to life than the gym. We LOVE that you enjoy your training, but we always want to encourage you to set aside some time to spend quality time with the people you love and to explore a variety of hobbies, passions, and goals.
Even if some days that look more like binge-watching a series on Netflix than a pottery class. #youdoyou
Read More: Are Recovery Days Just a Trend?