So, you’re trying to get your body ready for the Summer? Before you begin weightlifting it is important to know what your goals are. Goals could vary from gaining muscle, to losing weight, burning fat, or just trying to maintain your weight. Once you’ve decided what changes you want to make to your body you can begin the process of working hard to achieve those goals. It won’t be easy, but anything is possible with good effort.
It’s recommended by certified personal trainer Daniel Bubnis that you only participate in strength training two to three times per week. Bubnis states, “To be fair, one or two days of lifting per week is probably not getting you anywhere near those Hulk-esque arms, but that’s OK. Strength training isn’t just about bulking up. Instead, it helps your muscles get stronger, improves your balance, and preserves your fast-twitch muscle fibers, allowing your muscles to contract faster.”
Being smart about your strength training is very important. It helps you avoid dangerous injuries, and it lets your muscles recover from the training you’re involved in during the remainder of the week. Your body needs to be able to recover at the same rate that it is being worked out. There are plenty of ways to make sure your body is recovering.
Off Days
One good way to ensure that your body is resting is to take “off days”. In an “off day” you need to be able to relax and rest your muscles from the hard work it’s being put through. Partaking in no physical activity a couple of days each week is a smart way to make sure that your body will perform at peak performance on workout days. It is important to make sure that on these “off days” that you drink plenty of water and eat fruits and vegetables.
Personally, on the days that I’m taking break from working out I have found it helpful to eat fruit in the morning to give me the energy I need throughout the day. After my breakfast I make sure that I have vegetables with almost every meal that day. Having a high fruit and vegetable diet will also ensure that you are well hydrated because water is naturally inside those fruits and vegetables. I love to also snack on blueberries and strawberries throughout the day, and sometimes I even take some carrots and broccoli on the go!
Another smart way to make sure that you are giving your body the rest it needs is to split up the days of the week into different body parts. For example, on Monday you could workout your upper body by exercising your chest, shoulders, and triceps. Tuesday you could work out your lower body and core by exercising your gluteus, quadriceps, and abdominals. On Wednesday you could workout your upper body once again by exercising your back, and biceps. Splitting different workouts across the course of your week, and splitting them up throughout the week allows your body to rest in other areas. I have found plenty of success using this method and I highly recommend it.
My favorite thing to do on a recovery day or “off day” is yoga. Being able to relax and feel your body stretch out is a feeling like no other. Yoga has so many positives to it. Melinda Ratini, a doctor from WebMD states, “Yoga has long been known to lower blood pressure and slow the heart rate. A slower heart rate can benefit people with high blood pressure or heart disease, and people who’ve had a stroke.
In Summary
All of this information is important to consider when wanting to reach a goal with your body. I know for me, that sticking to a workout routine that consists of 4 days of hard work, and 3 days of rest works wonders. I also make sure that I maintain a healthy and steady diet of fruits and vegetables with lean meat. There are plenty of people out there who enjoy yoga, and I know from my first time participating in it that it can be very fun with other people. I encourage you to ask some friends if they’d like to join you in some nice peaceful stretches to help your mind and body work together. My last piece of advice is that in the beginning it’s easy to get discouraged when you don’t see results right away. However, that’s not necessarily how it works. You need to stick to the process and continue to work hard for a period of time, and then you will begin to see the results. Always trust the process!
Links to check out:
https://www.healthline.com/medical-team
https://www.webmd.com/balance/guide/the-health-benefits-of-yoga
Mark's Fitness and Nutrition Blog 