You’re on a mission to be active so you hit the gym every day. Â You feel really proud of yourself for managing to stick to a routine and finally feel like you have the ‘exercise bug’ and can adhere to it.
But 12 months on you’re not getting the progressions like you used to. Â You’re beginning to feel exhausted and tired so in an effort to make a difference you push yourself even harder during your workouts.
Your plateau could be the result of over-training and not resting correctly in between your workouts. Â Below I explain why you need adequate rest and recovery.
Your muscles can only grow, develop, strengthen and repair during rest, therefore if you’re a frequent exerciser, a split routine may be better suited to you. Â This means working 1-2 muscle groups per workout so you train them effectively every 5-7 days.
Below are my top 5 tips for assisting recovery from your workouts
- Aim for 7-8 hours good quality sleep per night (muscles only recover during rest)
- Human Growth Hormone (HGH) released during sleep so avoid interrupting it’s secretion but getting an early night and turning off electrical devices.
- Eat protein 30-40 minutes after a workout (liquid is better so the amino acids can be released straight into the blood steam.)
- Drink plenty of water, 2 litres minimum.
- Take a day off once a week for complete rest.
It’s worth tracking your progress weekly as you train. Â Ask yourself the following questions at the end of the week so you can make adjustments for the week ahead:
- Is your weight / body fat, up, down or the same?
- Are your clothes loser, tighter, or the same?
- How are your energy levels? Are you tired, somewhat in between, or the same?
- Strength – Did you have any weekly progress? Â If not you’re under eating or not resting adequately.
- Sleep – Are you waking up more? Â If so you’re overtraining or under eating
- Menstrual cycle – Is it longer/unpredictable? Â If so you’re under eating.
- Normal or regulating is good
- Do you think you’re over eating? Â If so, cut your calories by 150-200 per day