Rest and recovery from weight lifting workouts is very important.
So important that improper rest and recovery can STOP all your progress.
The recovery techniques built into the WLC System really set it apart from any other weight lifting program out there.
I've never seen a weight lifting program that includes so many recovery techniques that keep you progressing.
Recovery between weight training workouts is very important because the quicker your muscles recover from a workout, the more frequent you can workout and the more opportunities you have to build muscle.
Many muscle building and fat burning programs ignore these facts and leave you out there to figure it all out on your own.
We'll help you figure all of this out.
Don't Ignore What Your Body Is Telling You
Overtraining will occur on the programs that ignore your recovery from workouts.
You'll eventually get into a cycle of overtraining and you won't even know it.
I was stuck for years.
I believed in the program I was doing because I had good results for the first cycle thru. Every cycle after that got shorter and shorter and I became sick more frequently.
I eventually figured it out, but I couldn't believe it was overtraining because of the good results from the first cycle.
That cycle beat my body up so bad that I never recovered from it.
I took breaks but I still beat myself up too much during the first program.
I lost too much time and muscle building opportunities from that program. It was a BIG waste of time, money, and effort.
Recovery Techniques Built Into The WLC System
I am going to discuss all of the techniques built into the WLC System to help you with your recovery from workout to workout and from beginning to end of every WLC weight lifting program.
I also want to talk about a few extra tips that you can use to help your recovery.
Overall WLC System Recovery Techniques
- You only workout 3 times per week
- Each workout is around an hour long
- At least 48 hours rest between each workout
- You have 72 hours rest between each week
- Compound exercises are utilized to minimize number of exercises
- Stretching after every set improves recovery
- Diet and nutrition designed to improve recovery
- Cardio program to improve recovery
Natural weight lifters must not ignore recovery to continue progression in the weight room. I found that out the hard way.
As you read through the WLC System Manual, you'll notice all the different techniques incorporated to help prevent fatigue, help you perform better in the gym, and recover properly between every workout.
Tips to Increase Recovery
You'll begin to learn your body if you pay attention to how you're feeling from day to day.
Many factors influence how we feel and you must recognize what is making you feel a certain way.
When you start to figure out what makes you tired and what makes you feel worse, you can start to correct those things in your life. You'll start to be an expert at recovery techniques in no time.
Sleep can make or break your progress in weight lifting. You're going to have to make sure you get the sleep you need to recover from each workout. It's hard to put a good effort forth when you're tired.
I can't give you an exact number for hours of sleep because every single person in this world is different when it comes to sleep.
I've known some people that can feel great with 5 hours of sleep. Others need 9 hours. I do great with around 8 hours of sleep and most experts will recommend around 8 hours of sleep.
More sleep is the simplest recovery technique that will do the most for you.
There are always ways to get higher quality sleep and more sleep so don't give up if you have a busy life.
Instead… take action and find a way to improve sleep. You must get your Z's! Sleep is where you build muscle.
You're diet is very important to your recovery. A bad diet will not help you recover from your workouts and you'll become overtrained very quickly.
You NEED to have a diet full of nutritious foods especially if you're in a calorie deficit from day to day and trying to lose weight. Make sure you're diet is packed full of foods with high vitamin and mineral content.
You must be drinking water with every meal and ensure you're getting your required water intake each and every day.
Lots of water.
If you're having trouble recovering from workouts, you first need to look at your sleep and diet. If you're having trouble sleeping or getting interrupted during your sleep, you might have to take some extra time during the days to get a nap in.
Set aside a time for the days you need some extra sleep. For example, have a nap time when you get home from work.
Go to your bedroom, shut the shades, pull the curtains, and set your alarm for an hour or so. Make sure your room is really dark and that you're going to have a totally quiet room. Even a short nap will help you feel so much better.
You also need to ensure your diet is in order. Replace non-nutritious foods with more nutritious foods. If you have a granola bar for breakfast, replace it with some fruit.
Make replacements throughout your diet. You'll start to feel better in no time. Make sure you're drinking around a gallon of water per day. This alone will help you feel better.
Adding water is another simple recovery technique that works wonders. Plus you'll get more exercise by walking to the bathroom more.
More Tips To Increase Recovery
I bought my family a hot tub a few years ago, and I absolutely love it for recovery purposes. Hot tubs are wonderful.
I love to get in it when I get home from work on the days I am not working out. It calms me down from a tough day at work and allows me to relax. I make sure to massage all muscles in my body with the jets.
A hot tub is an expensive recovery technique, but you'll love it.
Get yourself a hot tub or run you a hot bath.
If you don't have a hot tub, you might have a whirlpool tub. Run a hot bath and relax. Play some soothing music and light some candles. Simply relax. This will help you more than you could imagine. Take a few minutes out of your day for these relaxing times.
Just relax. Make some time for it.
Massages will also help you recover quickly from workouts. Many people don't have the time or money for massage, including me. But I knew there would be a compromise somewhere or somehow.
A foam roller will help you give yourself a deep tissue massage. These will only cost you around 10 to 20 dollars, but will give you a great massage. You should give these foam rollers a try. They work wonders for your recovery.
Foam rollers provide an alternative to costly massage sessions.
If all else fails, you should take extra days off between your weight lifting sessions when you need them. Now don't take this as a reason to be lazy and skip workouts.
Consistency is the key to building muscle and losing fat, so don't be lazy.
If you truly need the extra days off, they will do more good than harm. If you're feeling unmotivated and very tired, take an extra day or two off. This will usually give you the time you need to get your motivation back.
Take an extra day or two off during your WLC weight lifting program if you need it.
Learn more by getting a copy of the WLC System Manual. We'll teach you everything you need to know to build muscle and burn fat very quickly.