Improved Recovery for Improved Gains

Barbell Logic

Вміст надано Barbell Logic. Весь вміст подкастів, включаючи епізоди, графіку та описи подкастів, завантажується та надається безпосередньо компанією Barbell Logic або його партнером по платформі подкастів. Якщо ви вважаєте, що хтось використовує ваш захищений авторським правом твір без вашого дозволу, ви можете виконати процедуру, описану тут https://uk.player.fm/legal.

2+ y ago 39:24

MP3•Головна епізоду

Scott & Matt discuss recovery and how you can improve your recovery, because though most people don’t give themselves enough stress others may go too far in the other direction and now recover enough, which ultimately holds them back from the gains they desire.

Recovery is the opposite or absence of stress. The top two sources of recovery are rest and food. Let’s discuss these.

A huge area of rest that people often fall short of ideal is sleep. Here are some sleep tips:

8 hours
Same wake & bed time every day (including the weekend)
No electronics or light (especially blue light ) right before bed
Use your CPAP is you have one
If you can’t get 8 hours of sleep, try to nap

Food and nutrition depends on your goals and bodyfat, but here are some eneral tips:

Prioritize protein: 150g for females & 200g for males every day (and there are outliers)
Adequate calories (gaining weight--surplus; losing weight, small deficit)
Carbohydrates: enough and--if attempting to lose weight--consume before your workout
A glass of whole milk can be a good way to add calories to your meal and get in a surplus if you’re looking to gain weight

In addition to food and sleep, ensure you’re resting long enough between sets (depending on available time, at least 5 minutes for lower body exercises).

Allow yourself to do smaller weight jumps--at least 2.5lb jumps, especially for the upper body.

Lastly, consider your total stress. This might be other exercise or physical activity. This might be life stress (relationships, work, etc.). Your total stress affects your ability to recover from lifting stress, so limit it insofar as you can.

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh

Special offers from BLOC and our partners: https://barbell-logic.com/offers/

Connect with the hosts

Connect with the show

699 епізодів

#Strength Training #Nutrition #Barbell Logic #Health and Well-Being #Fitness #Barbelltraining #Strengthtraining