Connect with us

Fitness

Five Things to Do on Your Next Rest Day to Reach Your Goals Faster

Published

on

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.

2. Move

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.

Continue Reading
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Fitness

Best Steroids for Cutting – Proper Stacks for Expected Results

Published

on

By

Best Steroids for Cutting

Some people think that anabolic steroids such as hilma biocare are only for putting on bulk. Certainly, these are very helpful in bulking phase to build muscle, but not supportive in cutting cycles.

To gain a lot from your supplement and workout routine, you can use specific fat burning supplements in cutting phase. Several steroids are designed for total weight loss only and a few to sharpen the physique and maintain lean mass.

Which Are Best Weight Loss Steroids?

Many natural steroids are formulated to shed only fat content, but it is not as simple as using an anabolic supplement and waiting for miracles to take place. The best popular natural steroids are Winstrol, Anavar, and Trenbolone. To turn expectations [melting pounds rapidly] into reality, it is necessary to blend proper nutrition and right steroid stack.

Ignoring the significance of proper stacking, users get attracted to popular ones and add them to the stack. This can hinder their cutting cycle progress. As mentioned above some steroids just support weight loss, but a few enhance your fat trimming cycle and take it to the next level.

Testosterone is crucial component of a good stack, even during the trimming cycle.

Best Steroids For Cutting

1. Clenbuterol

Clen was designed for patients suffering from asthma or breathing disorders. Soon, it became popular in the sports arena because of its anti-catabolic properties. It means fat gets burnt without affecting the muscles. Clen is thermogenic, so raises body temperature, which in turn increases metabolism. This increase in metabolic level helps convert stored calories into energy.

2. T3 Cytomel

Sometimes, Clen is stacked with T3 Cytomel. Cytomel [Liothyronine] is used in treating hypothyroidism, thyroid cancer, and enlarged thyroid glands. Cytomel is formulated to replace thyroid hormone. However, people with normal thyroid functionality apply it for weight loss. FDA strictly warns not to use T3 for obesity treatment or in weight loss program. There are many other natural steroids available, why take the risk.

3. Anavar

It is highly popular because of its negligible low side effects and efficiency in maintaining lean muscle gains in the cutting phase. Users can reduce their caloric diet without any concern about destroying lean muscle mass.

4. Winstrol

Winstrol is a powerful performance enhancer and helps to perk up muscle mass definition by shedding belly fat effectively. Body holds the gain and strength level, which can often creep in during cutting cycle.

Make sure to take right kind of steroid stack to create a toned physique. Follow proper dosage and cycle duration to eliminate the potential risk of side effects.

Continue Reading

Fitness

How To Get In Shape While On Holiday

Published

on

By


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.

how to stay in shape on vacation, gym while traveling, how to keep in shape on holiday, how to lose weight while traveling for work

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!

Continue Reading

Fitness

CBD For Weight Loss

Published

on

By


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.

What is CBD, CBD for weight loss, Can CBD help for weight loss

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:

Suppresses Appetite

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.

Dosage

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.

Drug Interactions

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.

Continue Reading

Facebook

Trending