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TrainedByNik

How to recover best from workouts?

 

Don’t violate this rule!

 

Yes I am going to talk about recovery. As the hardest thing is not the training, and not even the diet, but to recover before next training session (especially it is tricky when you train naturally). And not to OVERrecover. You have to hit the next training session at the perfect time.

 

But in this brief article particularly I want to cover the concept of «recovery points» that just a fraction of people have ever heard about. But it is crucial to understand and follow if you don’t want to exceed your body’s ability to recuperate, or under utilize it.

How to recover
How to recover

There are 5 controllable things that affect how fast and efficiently you recover:

 

-Sleep

– Stress levels

-Nutrition

Supplementation

-Hormones (If used)

 

As well as there are 3 uncontrollable things that affect how efficiently we recuperate (we are not going to dig deep into them in this article):

– Genetics

– Age

– Gender (least important)

Now onto the concept itself. The summary of those things create a subjective number of recovery points. Let’s say for example, person 1 gets 8 hours of sleep a day, eats 5 times a day good quality food with enough protein and takes supplements. Person 2 gets 5 hours of sleep a day, eats 2-3 times a day mostly low quality food or junk, and doesn’t take any supplements. Hence, person number 1 can afford to train harder, with more volume, more often, a bit longer and see good progress. If person 2 tries to do the same intensity, volume, duration and frequency of the workouts, he will simply not be able to recover and will slowly get his body into deep stress and exhaust his adrenal glands (see article on adrenal fatigue HERE). So let’s say person 1 has 10 recovery points, and person 2 only has 5.

How to recover

So go by how you feel. If you can recover and feel good, it means your workout demands don’t exceed your recovery points. If your recovery points are very low, do your best to bring them up, or decrease your training volume, frequency or duration to match your recovery ability. The best way to improve your recovery points is to bring up as many of those factors listed above as possible. And only then you can increase the intensity, volume, duration and frequency of your workouts.

Want me to help you build custom plans to perfectly optimize your recovery?

 

 

Author: Nik Kurdoyak

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