{"id":13550,"date":"2019-07-15T17:11:21","date_gmt":"2019-07-15T21:11:21","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=13550"},"modified":"2019-07-15T21:20:52","modified_gmt":"2019-07-16T01:20:52","slug":"recovery-methods","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/recovery-methods\/","title":{"rendered":"Week 2: Recovery Methods That WORK"},"content":{"rendered":"<p>Congrats on finishing the first week of your program! Every great success story has a beginning. This, my friend, is yours.<\/p>\n<p>As you jump into the second week of this program, I want you to focus on making some progress from last week. After all, the key to results in the gym is something called \u2018progressive overload,\u2019 which is basically just fancy speak that means doing a little more or a little better than you did last time.<\/p>\n<p>Since you\u2019ll be repeating last week\u2019s workouts once more this week, I want you to see how you can put progressive overload to work. You can do that by increasing the amount of weight you use on an exercise, pushing yourself a little harder, adding an extra rep or two, or even cutting out a rep or two and really working on your form. It\u2019s simple\u2014and I promise it works.<\/p>\n<p>Just focus on paying attention to how you feel in your workout and dial it up where you can. You\u2019ll be stronger (and leaner!) for it.<\/p>\n<p>But the harder you\u2019re working, the more important it is to make sure you\u2019re recovering properly! After all, we\u2019re trying to see results here. Always remember: When you\u2019re working out, you\u2019re not actually building muscle, but tearing it down. That muscle building happens when you rest and recover\u2014helping you develop a stronger, leaner body. The better and faster you recover, the greater your results will be.<\/p>\n<p>To stay on the fast-track to fit city, make sure you\u2019re keeping the following factors of recovery at the top of your to-do list:<\/p>\n<h3><strong>1. Sleep<\/strong><\/h3>\n<p>Sleep, in my opinion, is the most underrated aspect of human performance. When we sleep, our body regenerates on a cellular level\u2014and that recovery sets us up to keep adapting and seeing results.<\/p>\n<p>The simple fact is, though, that most people aren\u2019t getting nearly enough high quality sleep. Notice I didn\u2019t say enough <em>hours.<\/em> Yes, it\u2019s recommended we get between seven and nine hours of shuteye a night\u2014but the key is that those hours are <em>high quality. <\/em><\/p>\n<p>Here\u2019s the deal. Sleep impacts the way your brain functions, how well you\u2019re able to fend off a cold or a severe illness, whether or not you\u2019ll have a \u201cgood\u201d workout, and how successfully you\u2019re able to lose weight.<\/p>\n<p>When you miss out on sleep, it can actually derail your ability to regulate your appetite, causing you to feel hungrier which, naturally, leads to eating more. And those extra calories\u2014which often end up being carbs\u2014leads to more weight gain.<\/p>\n<p>And you know those workouts that feel like battles? When you feel like you have to drag yourself through the motions and just can\u2019t find your groove? Poor sleep, again, may be to blame. When you don\u2019t sleep enough, your body isn\u2019t able to properly refresh its stock of neurotransmitters (chemicals that help your brain communicate with the rest of your body). That means you\u2019re more likely to have slower reaction time and less energy and endurance\u2014making it really hard to have a good workout.<\/p>\n<p>Sleep also plays a huge role in your mood. If you\u2019re feeling down in the dumps or moody, it could always have to do with trouble at work or home, but it could also have a lot to do with your lack of quality sleep.<\/p>\n<p>Listen, I could go on and on about what a lack of sleep does to your body and brain. The point is: You need to sleep. And that sleep needs to be of the highest quality possible.<\/p>\n<p>A few things I like to do to set myself up for the best sleep possible are:<\/p>\n<ul>\n<li>Turning off electronics at least an hour before bed (no phones or screens of any kind!)<\/li>\n<li>Writing in a journal to release any thoughts swirling around in my head<\/li>\n<li>Taking an <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=bath%2Bsalt\" target=\"_blank\" rel=\"noopener noreferrer\">Epsom salt bath<\/a> to ease soreness and relax<\/li>\n<li><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/05\/19\/you-can-meditate\/\" target=\"_blank\" rel=\"noopener noreferrer\">Meditating<\/a><\/li>\n<li>Making sure my bedroom is nice and cool<\/li>\n<\/ul>\n<h3><strong>3. Hydration<\/strong><\/h3>\n<p>Yes, good ole H20! Water helps transport nutrients and oxygen to and from your body\u2019s cells, which is crucial for cellular growth and repair. It also helps your liver and kidneys function, which is crucial for helping to remove toxins from your body, and helps regulate your appetite.<\/p>\n<p>And from a pure recovery standpoint, proper hydration ensures your lymphatic system, a vital part of your immune system, is working properly which\u2014you guessed it\u2014speeds up the recovery process.<\/p>\n<p>Aim to drink half your body weight in ounces of water every day. It\u2019s that simple! (So if you weigh 200 pounds, that\u2019s 100 ounces of water.) If you hate plain water, throw some fruit and herbs in there. I like watermelon and basil, lemon and mint, or cucumber and rosemary.<\/p>\n<h3><strong>3. Foam Rolling and Stretching<\/strong><\/h3>\n<p>Both of these activities are great ways to maintain your mobility and boost blood flow throughout your body.<\/p>\n<p>Better blood flow means more nutrient-rich blood and oxygen get to your muscles to help them repair and build up stronger, while good mobility helps you achieve a full range of motion in your exercises. And the more you\u2019re able to work through a full range of motion, the more tension you\u2019re able to put on your muscles and the better results you\u2019ll get from your workouts. Plus, improved mobility helps prevent injury.<\/p>\n<p>Think about your quads, the big muscles on the front of your thighs that run from your hip to your knee: When your muscles are tight from your workouts or any other movement, they start to put tension on your joints. What starts as subtle joint pain can grow and can end in injury.<\/p>\n<p>But by spending a little time <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=foam%2Broller\" target=\"_blank\" rel=\"noopener noreferrer\">foam rolling<\/a> and stretching, you\u2019ll enhance your mobility and prepare your muscles for challenging workouts! That\u2019s why I\u2019ve got you stretching and foam rolling twice a week during the first two weeks of your challenge. With just 10 minutes a day, you can really make a difference. (Check out your <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-1-2-infographic.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">Weeks 1-2 Workout Schedule<\/a> for a refresher on what you should be doing!)<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=foam%2Broller\" target=\"_blank\" rel=\"noopener noreferrer\">Get your own foam roller to prioritize recovery at home.\u00a0<\/a><\/strong><\/p>\n<h3><strong>4. Eating Clean<\/strong><\/h3>\n<p>You know I\u2019m all about eating nutrient-rich foods\u2014and you should be too, considering they benefit the body in all sorts of ways, including providing important antioxidants and helping to ward off inflammation. A whole foods-based diet is your best way to set the stage for better recovery on a cellular level.<\/p>\n<p>Nutrition is one of the most overly-complicated things on the planet, but I promise you\u2014PROMISE YOU\u2014that it can be simple. You don\u2019t need a scale to weigh your food (or yourself!) or an app to calculate your macronutrients. You just need a simple <em>strategy.<\/em> And in case you need a reminder, here it is:<\/p>\n<p>Focus on eating five times per day. Three meals and two snacks. (I\u2019ve found over the years that this strategy helps people lose weight and, more importantly, keep it off).<\/p>\n<p>When you\u2019re filling your plate, keep the principles from your I shared in that first article in mind. Every meal should consist of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-8ea\" target=\"_blank\" rel=\"noopener noreferrer\">protein <\/a>and veggies\u2014those are your two must-haves. Protein is the building block of muscle and vegetables provide you with the <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/N-87v\" target=\"_blank\" rel=\"noopener noreferrer\">micronutrients <\/a>your body needs to function at its best.<\/p>\n<p>There will be no measuring of that food or counting calories. Just follow the eyeball portion guide in that first article and you can finally break free from the mind-trap of dieting.<\/p>\n<p>The protocol you\u2019re using throughout this eight-week program is the exact strategy I use with A-list actors, athletes, moms, and everyone in between.<\/p>\n<p>Just follow these principles and listen to your body.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Congrats on finishing the first week of your program! Every great success story has a beginning. This, my friend, is yours. As you jump into the second week of this program, I want you to focus on making some progress from last week. After all, the key to results in the gym is something called<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/recovery-methods\/\">Read More <span class=\"screen-reader-text\">Week 2: Recovery Methods That WORK<\/span><\/a><\/p>\n","protected":false},"author":135,"featured_media":13662,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[331],"tags":[],"class_list":["post-13550","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lose-weight"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Week 2: Recovery Methods That WORK | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Congrats on finishing the first week of your program! 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As you jump into the second ...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/recovery-methods\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-07-15T21:11:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-07-16T01:20:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/recovery.jpg?fit=740%2C306&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"740\" \/>\n\t<meta property=\"og:image:height\" content=\"306\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Adam Rosante, C.P.T., C.S.N.\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:site\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Adam Rosante, C.P.T., C.S.N.\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/recovery-methods\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/recovery-methods\/\"},\"author\":{\"name\":\"Adam Rosante, C.P.T., C.S.N.\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/13b7d43a5310599f118227d3e0b0ae9b\"},\"headline\":\"Week 2: Recovery Methods That WORK\",\"datePublished\":\"2019-07-15T21:11:21+00:00\",\"dateModified\":\"2019-07-16T01:20:52+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/recovery-methods\/\"},\"wordCount\":1315,\"publisher\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/recovery-methods\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/recovery.jpg?fit=740%2C306&ssl=1\",\"articleSection\":[\"Lose Weight\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/recovery-methods\/\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/recovery-methods\/\",\"name\":\"Week 2: Recovery Methods That WORK | What\u2019s Good blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/recovery-methods\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/recovery-methods\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/recovery.jpg?fit=740%2C306&ssl=1\",\"datePublished\":\"2019-07-15T21:11:21+00:00\",\"dateModified\":\"2019-07-16T01:20:52+00:00\",\"description\":\"Congrats on finishing the first week of your program! 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