I’m talking about growth and producing more muscle for you, here.
There is no room for compromise on the components of recuperation and getting adequate rest to building more muscle towards a more healthier, stronger, fitter you. More muscle is hopefully a more satisfied you too with regards to your body transformation goals.
Here are 14.5 tips (the list is not exhaustive) for getting adequate recuperation and rest with the goal of more muscle and to take better care of you:
1. Make sleep a priority. Make quality the focus, not quantity
2. Eat a little extra calories unless weight loss is your goal.
3. Lifting moderate to heavy weights (for your level) is critical to muscle growth. Once you’re training hard, consume 1g of protein per pound of body-weight.
4. Stay away from low-fat diets. I can show you how fat can be used to burn fat. Matter of fact, fat in your diet is essential to stripping unwanted fat off you – especially the stubborn fat a lot of people carry around their waists. Fat is vital for your overall health – mind and body. It helps maintain an anabolic metabolism. However steer clear from unhealthy fats as best you can.
5. Avoid junk food. Enough said!
6. Don’t get too caught up on sources of protein, carbohydrates and fats. Why? Because what you actually digest and allow your body to assimilate is more important than what you eat and drink. Meals need to suit you and your physical goals. Understand YOU. Find the most appropriate solution. If you can’t do it yourself, find someone who can help. It may just reduce the risk of disappointment.
7. Try not to go for long periods without food/meals. Try to avoid getting hungry. Preparation is key – try setting aside some time in the evening for preparing your sandwiches, blender drinks etc for the next day.
8. Within a half hour of finishing your workout, have a liquid easily digested meal (high in protein) and then have a balanced solid-food meal in the next couple of hours.
9. Don’t skip breakfast!
10. Supplements are just that – ‘supplements’. It is meant to supplement a nutritionally sound diet from real food. Focus on food!
11. Drink adequate amounts of liquids. Too much water is better and less risky than too little. A good guide is drinking 1L of water per 25kg – 30kg of bodyweight.
12. Manage your energies. I’ve always thought that life is about energy management, not time-management. Do try to spend more of your precious time with people and doing activities that give you energy – real energy and do your best to limit your time doing activities or being with people who drain you of energy. Recuperation and rest for example is an activity that enhances your energies. Love yourself more. Give yourself more of it. Don’t feel guilty.
13. Keep calm. Do this by slowing the mind. Quiet the mind. Find a way. Find your way.
14.5 Stay healthy. Take your health seriously if you want to optimize your ability to recuperate…. And live better … now and in to your future.
All the best!
Until next time,