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REST
I have been working out, lifting weights, running, riding, cycling, spinning, boxing, stepping, pulling and pushing for almost six months straight. And although my body does show the hard work i put into it, I feel drained and tired.
The "guy" ate the gym been warning me for this, and here it is... the body saying NO FURTHER. I need a rest! Yesterday all i could do was sit on the couch and breathe and my body was screaming for food.
I am not a saint, i sat, did not move and fed my body...
So how do you "rest" your body? I have 40 years of avoiding exercise as my experience, but now that i got all these beautiful muscles, i actually want to keep them. So how do you do "maintenance exercises", "post-game training" and "muscle-saving rest". Should you feed your body? how much protein should i give it now?
As a start im NOT going to exercise today, keep to a strict 1200 kcals with LOADS of veggies and rest my head as much as my body... Tomorrow i will have to see how that made me feel, because right now i cant even find the strength to lift my coffecup ;)
You all have a nice day, and if you know the answers for me, feel free to post or pb me...
greetings Maud.
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1095 kkal
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Lemak: 26,94g | Prot: 37,91g | Karb: 162,44g.
Makan Pagi: Nestlé Kitkat Mini, Banaan, Carrots, Tomatoes, Liga Belvita Breakfast, Tomatoes, Coffee. Makan Siang: Koffie, Zacht Wit Broodje, Kwekkeboom Kroket. Makan Malam: Gekruide Croutons, Komkommer (met Schil), Tomaten, AH Thousand Islands Sla Dressing, Gemengde Sla, Optimel Perzik Maracuja Yoghurt, AH Blauwe Bessen. Camilan/Lainnya: Glaceau Smartwater - Electrolyte Enhanced Water (33.8 oz), Nature Made Calcium. lagi...
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 Komentar
Rest and restore your muscles, Maud. Your protein is more than enough.
08 Mei 14 oleh anggota: Deb_N
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I used to work out 5 times aw week. After a couple of month I had to stop too. I waited til I was 'itching' to go again. It only took 4 days. Now I go 3 times a week for intense workouts. Its plenty and my 'old' body has plenty of time to recover and rest. And 'good' food on the 'off' days seems even more important than on workout days. Go for a stroll in the park instead, breath fresh air and relax :)
08 Mei 14 oleh anggota: schmetterling34
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If you are that tired that you can hardly move I would suggest you take a few days off.I like to take a week off from lifting about every 4 months.I always come back to the gym stronger than before and feeling great.
08 Mei 14 oleh anggota: King in the North
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I'm at the gym 5 days a week. Monday/Tuesday are pretty intense (running/lifting). Wednesday is reserved for stretching and core work...maybe some light spinning if my legs are sore. Then intense again for Thursday/Friday (lifting/running). Weekends are keeping up with the kids. I consider light activities a form of 'rest' too as I like to keep the body moving as it seems to help decrease any soreness. Good luck!
08 Mei 14 oleh anggota: mgrill
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Every 6 to 8 weeks of work you should takes a week off and have one day off a week and one easy day a week. Recovery should be a scheduled part of work.
08 Mei 14 oleh anggota: jparlett
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Ok jparlett. What in your eyes means off... I sit on my butt 24/7 unless i work out
08 Mei 14 oleh anggota: puhpine
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No strength to lift your coffee cup? Find a straw - quick!
08 Mei 14 oleh anggota: northernmusician
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I have no answers. I need a rest daily even without exercise :-) Have a good one.
08 Mei 14 oleh anggota: FullaBella
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Hope you have a lot more energy tomorrow!
08 Mei 14 oleh anggota: FitOKay
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Yes! You do need rest between workouts. I usually do two days in a row and then a rest day. I also eat over 130 grams of protein on most days (the last week not so much due to birthday eating...) but I do eat mostly protein and veggies. I eat grains only on the workout mornings to give me some fast carbs.
08 Mei 14 oleh anggota: HCB
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I do the same HCB. Two on, one off, two on, two off. I manage to wiggle it into my schedule that way. Most people do too much, particularly if it involves weight lifting. Need that recoup time.
08 Mei 14 oleh anggota: northernmusician
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Forget "No pain no gain", you only get stronger after your recover and heal. Everything in moderation. :)
08 Mei 14 oleh anggota: jparlett
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I do lots of stretching on rest days, sometimes riding my recumbent bicycle for 15 minutes or so. I research healthy recipes, bake whole grain breads, make my own granola, energy bars, etc. I freeze healthy home made snacks in individual serving snack bags, so I can grab something for a boost after Zumba. I keep fresh veggies and fruit on hand, as well as turkey jerky for a quick protein fix. Dry roasted edamame is another favorite of mine, or dry roasted chickpeas.
I have at least 60 grams of protein on rest days, and around 100 or more on workout days.
Over-doing weight training on alternate days with my Zumba classes helped break down my already damaged knees; I just had a total knee replacement 3 months ago. Take care of your body, listen to it.
08 Mei 14 oleh anggota: crabby Kat
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I wish I knew what to tell you,but I do not. I wish I also had that much time on my hands to sit around on my butt 24/7,but again, I do not. I *am* working on it tho'! Not the sitting on my butt 24/7 part,the having that much time on my hands part. :D
08 Mei 14 oleh anggota: myawethinTICself
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For starters, on rest days, rest. No stretching, cardio, heavy yard work, or sports. To rest, you must rest. :-) Secondly, take one week off every 10 weeks. The musclehack.com routine I'm following is a 6 day workout, rest on Sundays, and after 10 weeks, I take one off. Have done that routine off and on for a few years with good success. Lastly, you have to get enough food, 1200 calories at 190 lbs. just isn't enough. You shouldn't be under 1500. Carbs provide energy. If you don't get enough, you'll feel as you described. You should really check out Total Six Pack Abs at musclehack.com. It costs $47, but its the best $47 I've spent in years. Productive exercises, diet that can be followed with a little hunger, but not starting. I'm at 1900 calories as an example.
08 Mei 14 oleh anggota: pmjeff21
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