MAKE YOUR WORKOUT COUNT
What you do post workout can be just as important as what you were doing during your workout.
You can train with 100% maximum effort day in and day out, but what you do out of the gym can be just as important.
Here are 5 key components in getting the most out of your program. Muscle gains occur outside of the gym, and growth cannot occur without following the proper recovery protocols.
Make sure you’re getting adequate nutrition.
If you are constantly in a calorie deficit, you will not be able to efficiently add muscle or improve on your weak areas. If you were trying to drop body fat, it’s advisable to have most of your carbohydrates in your pre-and post workout meals. Your body will least likely store it as fat. A true staple in your pre-and intra-workout nutrition would be APS Nutrition Mesomorph. It contains premium ingredients such as creatine nitrate, beta alanine and L citrulline malate. It will dramatically enhance the muscle building properties of weight training by supplying muscles with anabolic and anticatabolic compounds. Being in an anabolic state is your ticket to muscle gains.
Make sure you’re getting a solid night sleep.
Your body needs rest and recovery and having a solid 6 to 8 hours a night is crucial. Not only does your body need to be rested for everyday function but when cortisol levels are elevated, fat burning and muscle growth can be stalled. Growth hormones are produced during sleep , and that is the building block for muscle strength and recovery. The body needs to be well rested in order to push it to the limit at the gym.
Don’t be afraid to take a deloading week.
You can’t lift with 100% maximum effort day in and day out. It’s important to take a week every 6 to 8 weeks, lighten up your load, add in some supersets and circuits. Your joints will thank you. Listen to your body. If you’re sore, achy and not recovering, taking a week like this can greatly reduce your chances of injury.
Do not under estimate post workout nutrition.
We all know it’s important to take in a fast digesting protein post workout. That’s when a product like APS Nutrition’s Isomorph 28 comes into play. Isomorph is a hydrolyzed whey proteins isolate. Hydrolyzed whey Is much faster digesting than other protein powders. Adding in post workout carbs like a banana for its potassium benefits play a significant role in muscular energy. Adding in a scoop of a branch chain amino acid such as APS Nutrition’s Chain’d Reaction, you have the perfect cocktail for muscle growth and recovery.
Control your stress.
Sometimes that’s easier said than done. Chronic stress from outside sources can influence greatly how you feel on a day-to-day basis. Making sure you take time for self-care, something as simple as getting a massage or spending time doing things you love can significantly reduce stress. A stressed body can easily become an injured body. And this goes back to number three, where we talk about deloading.
Recovery is a crucial component no matter what your fitness goals are. Follow the steps and you are sure to get the results from your hard work. What are some ways you recover?
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