How often do you take rest days? Do you ever find yourself afraid to take a rest day, or worried that resting will slow down — or even halt — your progress?
When I first started working out, I was convinced that rest days should be taken as sparingly as possible.
I thought that I needed to work out at least six days a week if I wanted to see any results. I didn’t actually get the results I was looking for working out this way. I just felt tired and stressed out and mentally drained.
Rest days are not just important; they’re essential for you to make progress toward your health and fitness goals. But, what you do on a rest day is just as important as what you don’t do.
Here are five things you ought to be doing on your rest days to ensure you’re seeing maximum results and getting closer to reaching your goals.
Why are Rest Days so Important?
Why do you need to take rest days? What happens when you give your body a break?
When you’re working out, you’re breaking down your muscle tissue. When you rest, your body has a chance to repair itself. During deep sleep, your body produces the bulk of its growth hormone, which is necessary for muscle repair and recovery.
Regular rest days also help you avoid injuries. When you’re regularly over-exercising, you put a lot of stress on your body and are more likely to experience overuse injuries. If you’re chronically stressed, you’re also more likely to experience other injuries like muscle strains and stress fractures.
Rest days also give you an opportunity to mentally recharge. Contrary to what fitness enthusiasts on Instagram will tell you, you need to take a break sometimes.
Burning the candle at both ends will just leave you feeling depleted and increase the likelihood that you’ll give up on your fitness goals altogether. It can also make it harder for you to see progress, which, in turn, may lead to disappointment and increase your chances of giving up on your goals.
How Many Rest Days Should You Take Per Week?
Okay, so rest days are important. But, how often do you need to be taking rest days?
As with many things health and fitness-related, the short answer is that it depends. Depends on what?
The following are some factors that influence how often you ought to be resting in between workouts:
- Your specific fitness goals: If you’re training for a bodybuilding competition, you’re going to need to train more frequently than someone who just wants to lose a few pounds. Think about what kind of results you want to see and ask yourself how often you need to work out to — realistically — reach these goals.
- The type of workouts you like to do: Generally, a good rule of thumb is to avoid working out the same muscle group two days in a row (at least with the same level of intensity). So, if you work your legs on Monday, you probably shouldn’t work them again until at least Wednesday.
- The intensity of your workouts: The more intense your workouts are, the more rest days you ought to be taking. If you only do light mobility work, you can probably get away with exercising more frequently and taking fewer rest days. If you do intense weight-lifting or cardiovascular exercise, you need to rest more often.
- Your current health status: If you’re a generally healthy person, you probably don’t need as many rest days as someone who is struggling with a chronic illness or recovering from an injury. If you fall into the latter group, excessive exercise could leave you feeling worse, rather than better.
There are many other factors that influence the number of rest days you need to take. But, taking these guidelines into account is a good starting point.
Five Things to Do on Your Next Rest Day
The following are five things you can do on your next rest day to promote recovery and help you feel more energized and ready to take on your next workout.
1. Go to Sleep
Remember, it’s when you’re sleeping that your body produces the most growth hormone. If you want your muscles to repair themselves, quality sleep is a must.
What does quality sleep look like? Sleeping all the way through the night without interruptions. Waking up after a reasonable period of time (7-9 hours) and feeling rested and ready to take on the day. Falling asleep relatively quickly without a lot of tossing and turning.
If quality sleep doesn’t come easily to you, you may need to address your sleep hygiene to ensure you’re maximizing your rest days.
A rest day is not the same thing as a sit-on-the-couch-and-do-nothing day. While rest is important, you still need to be moving throughout the day.
Going for a walk, stretching, working on your mobility, and foam rolling are all good options that help to loosen up your muscles and minimize soreness.
Remember, rest is important, but there’s a middle ground between being totally sedentary and intense exercise. Shoot for that middle ground so you reap the benefits of movement while still giving your body a chance to recover.
3. Stay Hydrated
Staying hydrated helps minimize muscle soreness and cramps. It also ensures that your body is functioning optimally, which is essential for muscle repair and muscle growth.
A good rule of thumb for water consumption is to drink half your body weight in ounces each day.
I like to add lemon juice and sea salt to my water at least once per day. This helps to ensure you’re getting sufficient amounts of electrolytes, which are needed for your cells to actually absorb the water you’re drinking.
I prefer the lemon juice/sea salt combination to sports drinks like Gatorade, which are typically full of sugar or artificial sweeteners.
4. Eat Repair-Promoting Foods
What you eat on a rest day matters just as much as your activity levels. Eat foods that are known to promote muscle recovery, including the following:
- Whole eggs: A great source of protein and minerals like iron and phosphorous.
- Salmon: Another great protein source that’s also loaded with omega-3 fatty acids, which help minimize inflammation and promote cellular health.
- Sweet potatoes: A great source of complex carbohydrates that can help replenish muscle glycogen stores and promote faster recovery.
5. Keep the Muscle-Building Signal Going
Finally, if muscle growth and increased strength are goals of yours, you may want to consider doing “trigger sessions” on your rest days.
Trigger sessions promote muscle growth by allowing you to increase the frequency of your workouts. They don’t damage the body, though, because they’re performed at a lower intensity.
If you want to work on growing your shoulders or legs, for instance, you might do a few rounds of resistance band lateral raises or bodyweight squats on your off days to keep the muscle-building signal going with promoting soreness and muscle breakdown.
How To Get In Shape While On Holiday
Vacation. This is a word that can mean so many different things. Some people consider vacation as a time away from all the hassles of their daily work. Others look at it as a way to break away from routine and there are also those who just want to use up their vacation leave. Whatever your purpose is on your next holiday, there is one important thing that you need to make plans for – your fitness regimen.
Shopping – A Great Form of Exercise
Since a huge chunk of every vacation is one’s shopping spree, then you might as well use this opportunity to stay fit. Imagine walking all over the different malls that you can find. To add to this, you also get to carry the things that you buy so this is an effective way to work off on self-indulgence.
Do not just buy the first items that you find. Ask around first so that you get to find the best bargains on athleisure while you also spend more time (and more energy) going from one shop to the next. Also, make it a point not to use elevators or escalators, utilize the stairs so that you will burn more calories.
Utilize the Hotel Gym / Boot Camp It
Yet another part of any holiday is the need to stay in a hotel. Most hotels now have indoor gyms so it would be a waste if you do not use the exercise equipment there. Being on vacation is no excuse to stop your exercise regimen. What you need, though, is your strongest willpower and an activewear. Have the determination to continue exercising and you will surely reap the benefits later on.
Another fun way to get into shape is to go to a bootcamp. These prove to be a super fun way to burn excess pounds, test your body’s limits, and learn new and positive habits. Imagine how much better you’ll feel in that bikini after you’ve been sweating it out in a boot camp!
Pack Some Exercise Essentials
If it is impossible to hit the gym during your vacation, then you might as well take any of these with you – light weights, exercise band or a jump rope. Toning your muscles isn’t all about sweating in the gym. Sometimes, you just need to be disciplined enough to exercise on your own and make do with your packed resources while vacationing.
Steer Clear of Some Foods
One other thing that is equated to vacation is food, especially if this is your first time to visit a certain place. For instance, if it is your first time to go to Germany, you might be instantly tempted to try their different types of beers and fattening cuisine. If you do not curb your urges, you could end up trying every bit of food that you could lay your eyes on – and this is not good for your figure.
The secret is to try one, unique meal at a time and then to couple this with your usual fruits and vegetables; this way, you maintain your healthy diet while still getting to taste exotic cuisine.
Swim That Body Fat Away
If your destination for your holiday vacation is a beach resort, then make good use of the resource that you have right in front of you – the rolling waters! Swimming is an activity that can help you trim down while keeping your heart healthy – technically, you are hitting two birds with one stone. If your vacation does not involve any water activities, then plan for a lot of walking. Rather than ride a cab, it is best to walk and enjoy the scenery or architectural wonders around you. Tuck that pedometer and you’re just about ready to walk around a city!
CBD For Weight Loss
Obesity is an ever growing epidemic and with it comes countless deteriorative consequences. Let’s make one thing clear; everyone should love every inch of their body. All the curves, flaccidity or firmness. One can look beautifully thick and have an impeccable health. By now, we should know all bodies work differently. However, the rising obesity epidemic comes accompanied with rising diabetes, heart disease, and higher cancer risks. Unfortunately, there’s no way around that.
If you’re in this peculiar situation and have tried everything on the internet in the hopes of helping you beat obesity; we hear you and we’re here for you. Thankfully, researchers have been very busy. The controversial and often notorious cannabis plant could be the answer. Or rather CBD (cannabidiol), an active ingredient present in the cannabis plant.
Are we saying you need to get high to trim down? Not necessarily but if you want to try, be our guest. Let us know how that goes.
If you don’t feel like smoking a Jay, you can use CBD for weight loss without ever getting high.
What is CBD?
Cannabidiol is a compound in the marijuana plant. Unlike THC (Tetrahydrocannabinol) which is also found in marijuana, CBD doesn’t have any psychoactive effects. The Weed you see across all the media or Seth Rogen movies, usually contains a much higher concentration of THC than CBD.
CBD products contain little to zero THC. Industrial hemp is often grown to contain more CBD than THC and the CBD is then extracted for products.
When you want to buy a CBD product, do your research to make sure the manufacturer and supplier are reputable (some poor quality products contain heavy metals). Also,do us a favor and double check the THC concentration. High-quality brands will indicate whether or not they include THC and the amount of concentration in it.
How Can CBD Help for Weight Loss?
- Still feeling a bit starstruck? “This too good to be true”.
- Fortunately, unlike most new diets, this one is actually true.
- Let’s take a look at how exactly CBD can help with weight loss:
There is a study in the Journal of Neuropsychopharmacology done in 2010 in which they compared the effects of high THC: low CBD cannabis strains vs high CBD: low THC cannabis strains. One thing they noticed was that instead of causing the munchies, the high CBD: low THC strains actually blunted the users’ appetites.
Converts White Fat to Brown Fat
Let’s start with the facts: You have two different types of fat in your body, White Fat and Brown Fat. We don’t mean subcutaneous (under the skin) fat and visceral (around the organs) fat. White fat is the more abundant fat in your body. When you gain weight, this is the type of fat that is accumulating in your body.
Brown fat usually sits between our shoulder blades and helps to keep us warm and also burns calories, unlike white fat. Here is a 2016 study explaining how CBD converts white fat into brown/beige fat. It’s all a little complicated, but the gist of it is that it starts to change the genes and proteins in a way that starts to brown the white fat.
This results in:
- The breakdown of fatty tissue and the prevention of more being created.
- More mitochondria, which are like the powerhouses of cells, are created resulting in a higher metabolism.
How to Use CBD Oil Products for Weight Loss
There are stores popping up left and right, online and physically. So finding products that suit your preference isn’t that hard. You have options:
- CBD drops: Flavored or plain to take on your tongue, in water or juice, or via a vape pen.
- CBD edibles: Cookies, candy, cold drinks, you name it. Just watch the sugar content.
- CBD capsules: If you don’t want either of the above options, taking a capsule is easy.
The dosage is unique for every person. It’s suggested to start at a low dose, as low as 5mg, and then you can work your way up. When scientists and medical professionals test whether CBD helps for certain diseases, such as schizophrenia and epilepsy, they sometimes use doses over 1000mg.
This amount may be excessive for general everyday use. Most people don’t need a dose nearly as high as that. Most people will see the benefit at 50mg, some will need more, and others might need less.
In other words, take your time to find the dosage that works for you. The products will have a recommended dose. If you are uncertain, stick to that.
Are There Side Effects?
At doses below 100mg, there usually are none. Although rare, the large doses that are used in the medical trials, may cause side effects like diarrhea, feeling tired, and sometimes changes in their weight (both up and down) and appetite, according to some people.
If you start at a low dose and work your way up slowly to about 50mg, your body will generally have time to adjust without noticeable side effects. Just remember that everyone is different, so don’t try to force your body to take a higher dose if a lower dose works perfectly fine.
If you are on any medication, be sure to speak to your doctor first to be on the safe side. Cannabidiol can make the body process medication differently by making them less efficient or even increasing their effects.
Will CBD Test Positive on Drug Tests?
No. Drug tests look for THC and since CBD products don’t generally contain any; you will not test positive. Yes, you can relax.
What About the Law?
In the states where weed is legal, there will be no problem. CBD products are not generally considered illegal due to the lack of THC, but some people have experienced their parcels being confiscated as they go through customs or other channels of delivery. So be sure to check the laws in your particular state and/or get them from a physical store.
Slimming down can be hard but not impossible. Living a healthy life is not for a size sake; it’s for your wellness. It’s about loving yourself and taking the time to learn your body and providing it what it needs. Eat healthy foods, be sure to exercise, and why not try boosting your efforts with CBD oil. It won’t hurt. Just bear in mind that it’s not a miracle solution but nothing really is. It will make it a little easier though and isn’t that what we’re all looking for? A little help. It will still take time, but be consistent and don’t give up or put yourself down. You will see results. Ask anyone that was once in your situation and were able to power through it; it’s possible.
If you are doing everything right and still see no difference after a few months, go see your doctor. Thyroid problems and diabetes can be to blame. The correct treatment should sort it out.
Have you tried CBD products for weight loss? Will you try it? Let us in on the details, we want to know.
GHD Machine Vs Rowing Machine – Which One Should You Use?
GHD machines and rowing machines are often the most ignored pieces of equipment found in the gym. But did you know that these machines can provide a great full body workout?
The reason you don’t find many people using them is the often the lack of knowledge on how to use them, and the misunderstandings about the risk of injury.
Let’s be honest here. Many pieces of equipment are used more than the others just because of their popularity rather than superiority. Putting that aside, let’s focus on why you should be using GHD and rowing machines.
GHD machine also known as the glute-hamstring developer is used to perform workouts that target glutes and hamstrings along with your core and lower back. It also trains your mind-muscle connection and ability to do high-intensity controlled movements.
GHD strengthens your overall lower body, as well as your ability to perform major compound movements like squats and deadlifts.
Many people talk about the risk of injury when using this machine, but that is true for any equipment if not used properly. In fact, if you learn to use it, it will actually save you from leg and back injuries.
The major GHD exercises you must include in your workout are:
1. The GHD Sit Up
To perform this exercise, sit on the curved seating part of the machine while keeping your feet pressing against the footplate. Make sure you don’t sit exactly on top of the curved seat. Your hips should be slightly hanging down and knees slightly bent.
Go back until your body is parallel to the ground, then come up while keeping your back straight.
2. The Glute Hamstring Raise
In this exercise, your knees are resting against the curved seat (and not on the seat) and feet locked in the ankle lock.
In starting position your body is perpendicular to the ground. Start coming down keeping your back straight and muscles squeezed. Here you are facing the ground instead of facing up as in the sit up.
When your body is parallel to the ground, come back up.
3. The Hip Extension
For hip extension, lie on the machine facing the ground. Your feet are on the footplate and your body’s midsection is resting on the curved seat.
You start the movement with your body parallel to the ground. Go down till 60 to 70-degree angle (not complete perpendicular) and then come back up, keeping your back straight and glutes squeezed.
While doing the above exercises, keep in mind that your back should be straight throughout the movement and you are performing it correctly. Take the help of a trainer if you are a beginner.
Rowing machine provides a full body workout with variations in intensity. It works both the upper body and the lower body muscle groups during the complete row movement. Again, proper form and intensity are a must to reap the most benefits and prevent injury.
It gives you a great warmup before performing high strength or high-intensity exercises. But in itself, the rowing machine can give you a complete workout if you are short of time.
Include these rowing exercises in your routine for great results:
1. Simple Rows
Simple rows are a great way to start your workout, giving you a good warmup to your overall body.
Sit on the machine with your feet on the foothold. Your knees should be bent and your back should be straight. Grab the handle with your hands.
Go back using your legs and keeping your arms straight. When your legs are fully straight, you pull the handle with your arms to your torso.
Then come forward bending your legs and straightening our arms. Repeat the movement with uniformly with moderate intensity.
2. The HIIT Rowing
Here you do the regular rowing but the intensity is very high.
Keeping the correct form is very important. Try keeping the speed as high as possible for the target amount of time. It is a great exercise to burn calories very quickly.
3. Strength Rowing
This exercise focuses on building strength and working the muscles rather than just cardio.
Here you increase the resistance and perform the movement as slow as possible keeping the correct form. Make sure the resistance is high enough that you can do around 10-15 repetitions.
For rowing machine exercises, always keep your back straight and make sure your elbows are not flaring out.
Both the GHD machine and rowing machine are great inclusions to your workout routine. Therefore, you can’t just ignore one for the other.