Most ardent body builders are convinced that the longer they spend at the gym, the more muscle they build. In truth, most muscle growth takes place outside the gym. It is during the time you are not working out intensely that your muscles actually start growing. For this reason, you should pay more attention to what you do outside the gym, because this is what determines the rate at which your muscles will grow.
Tips For Maximizing Post Work-Out Recovery
Know Your Limits
Many people think that the further they push themselves at the gym, the better results they will see in their muscle size. Nothing could be further from the truth. Sure, striving to get out of your comfort zone during your workout sessions is a good thing, but too much of anything is dangerous. Heed your body’s call. If you push yourself too far beyond your limits, you start destroying muscles instead of stimulating their growth.
It is because of exceeding one’s limits that injury actually occurs at the gym. Few things are half as terrible as waking up to an extremely sore body. Performing even the simplest of tasks in this state becomes impossible. To avoid such an undesirable situation, do not ignore the warning signs that your body sends you as you work out. Go beyond your comfort zone, but stay well within your limits.
Proteins are any bodybuilder’s best friend. Why, they are even known as the body’s building blocks! They contain amino acids that are responsible for any kind of growth in the body, muscles included. Not only do they stimulate muscle growth, but they also aid in repair of destroyed muscles. For this reason, bodybuilders should be conscious of the amounts of proteins they consume every day. Proteins should be part of virtually every meal on any bodybuilder’s diet.
It is particularly important for you to consume proteins before your workout, and a short while after. Consuming proteins prior to your workout initiates the muscle synthesis process before you even hit the gym. Eating proteins after your workout ensures that damaged muscles get repaired. It also stimulates further muscle growth. One cannot overemphasize just how important it is for bodybuilders to consume proteins.
Get Enough Sleep
You may be wondering just how close a relationship there can be between sleep and muscle growth, but research actually shows that it is a pretty close one. It is during your sleep that the body replenishes itself. Sleep has unparalleled healing qualities that a body worn out from intense workouts requires. Sleep also initiates muscle synthesis. For you who want to see muscle growth, it is imperative that you give your body the much required opportunity to sleep. Ideally, you should get at least seven hours of sleep every day. It doesn’t matter whether you have to alter your schedule or get rid of some habits: you simply must get enough sleep every night. It will work wonders for your post-workout recovery.
Although sleep is a form of rest, perhaps even the best, it is not the only way to rest. If you relied solely on sleep to rest your body, you may be tempted to hit the gym every day. This is where you are likely to go wrong. Studies show that targeting the same muscle group on consecutive days will do you more harm than good. Not only is it likely to cause you injury, but you will actually gain zero muscle weight. This is why you should give yourself breaks between your gym sessions. The resting periods are more important than you think.
Another key reason why you seriously need to rest after working out is that it helps reduce your stress levels. When you are all stressed out, the body produces a hormone known as cortisol. This hormone in turn leads to less production of testosterone. Testosterone is one of the most important hormones in so far as muscle growth is concerned. To prevent a drop in your testosterone levels, try your ultimate best to lead a stress-free life.
Another tip to help you recover fast after your gym sessions is to hydrate. Take enough water to retain balance in your body. As an athlete, you certainly know how much water is lost as you work out in the form of sweat. You need to replenish this water as your workout and even after your session. Water is crucial for recovery, and it also promotes muscle growth.
Get A Massage
If after your workout sessions you always end up with a sore body, you may consider getting a massage. You could also opt to get foam rolling. While these may not produce the most pleasant sensation, they are essential to recovery. They help loosen up your muscles as well as improve your flexibility. They ease the pain and soreness that results from a buildup of lactic acid. Alternatively, you can also opt to get a cold bath. It helps relieve pain and inflammation.
Another important tip to help you recover fast from your workouts is to always eat a balanced diet. Your diet should include foods from the three essential food groups, and fruits and vegetables. Getting enough carbohydrates is particularly important as they produce glycogen, which is the fuel your body runs on. Also, get enough potassium as it aids in quick recovery.
Use Anti-Inflammation Herbs
As an added measure, you can also use herbs that have anti-inflammatory properties. Some of the best herbs include ginger and turmeric. You could also try applying ice to painful joints to help relieve the pain. However, stay away from pain-killers as they have been shown to stall muscle growth. If you cannot find natural herbs to ease the pain, you may have to put up with the pain for a while longer. It will prove to be worth it in the long run.
How To Maximize Your Post Workout Recovery Review Summary
Contrary to popular belief, spending your every waking moment at the gym is not the way to get a ripped body. Couple your workouts with enough sleep, rest, and a good diet in order to get the best results.