Recovery

Prepare For Tomorrow

What you do after the gym is just as important as your training. While weight lifting is a stimulus that causes your body to grow more muscle, the process of building a bigger bicep doesn't happen until after you stop working out.

Its common to tear muscle fibers when you put strain on your body during difficult resistance training. This occurence is completely normal. The human body repairs these fibers during your recovery phase, making your muscles bigger and stronger. This process is a double-edged sword, you can seriously hamper your results if you neglect proper rest and nutrition.

Don't call the doctor, proper rest and nutrition can repair this! Photo from:Fitness-101.com

Nutrition

Energy is necessary to repair all of those muscles you tear during exercise, and eating is our primary way of getting that energy. A diet rich in quality proteins and carbohydrates will help you rebuild. Try including some form of lean meat and a whole-grain food into each one of your meals. Recent studies have shown that consuming one gram of protein per pound of lean body weight is usually the optimum daily amount to build muscle. Whey protein powder is a good investment if you're having a hard time getting protein in your daily diet. Carbohydrates are important in providing energy to construct new muscle tissue and to power you through your next workout.

Rest

Equally as important is rest. It takes time to bring your body back to 100 percent (and beyond) after breaking it down. Try to get at least eight hours of sleep every night. When you're sleeping is the closest time your body comes to being at complete rest. Avoid working the same major muscle groups directly more than once a week. Don't exercise at all for one or two days a week. Your exercise results will be much more noticeable if you rest properly.

Read about more ways to recover quickly.