Make Rest and Recuperation an Integral Part of Working Out by Joy Basilio You can chisel a toned, sexy body by doing absolutely nothing. That is because rest and recovery are as significant as your training sessions. You rip your muscle fibers when you workout. The fibers become better and healthier as they rejuvenate. It is during this recovery period that your body changes. I constantly advise my clientele to relax, stretch and heed their bodies. Here are some advises: Ample sleep is vital When you are asleep, your system overhauls itself best. Your normal hormone levels are also disturbed when you are sleep deprived, thereby, depleting you of required energy to get you prepared for an efficient workout. You will hanker for sugar as a temporary energy reservoir and get ready for a useless workout. Based on a study at Stanford University of 1,000 subjects who did not get sufficient sleep per night, the subjects had a greater body fat content compared to the control subjects who had at least seven hours of sleep each night. Take days away from your workouts In addition to getting enough sleep, you need to give yourself at least 1 day of rest between workouts. Also, take at least one day off each week. You can still get excellent results from your weight training exercises twice a week. If twice a week is not enough for you, then limit your weight training to 5 times a week. Otherwise, your body will not have time to rejuvenate and all your hard work will be wasted. Ninety five percent of bodybuilding professionals will remember that the biggest mistake they ever made in pumping iron is that they over did it. If your muscles are going to heal they are going to require rest. In situations like this, muscles that are worked too frequently do not have time to heal and muscle gain will not occur. If you are doing it properly, intensity wise, and if you work out every day you are sure to over strain yourself, leading to possible injury. Any part of the body that is pushed to complete muscular failure could take anywhere from five to ten days to recover. Keep in mind that you can still over train even if you work another part of your body the next day. As an example, if you work your quadriceps to failure, then attempt heavy bench presses the very next day, you can still inhibit your muscle growth. That is because when the body initiates recovery from the heavy leg workout, it will not be able to handle the intense pressure from bench pressing. You cannot count on your body to recover from a strenuous workout the following day unless you take steroids or other drugs to help you deal with the catabolic operations working inside your body. Make rest and recuperation a part of your exercise regimen. Do not ignore aches and pains  Ignoring muscle soreness or tightness just presents you with larger issues. If you feel any pain while exercising, stop your workout completely. If you feel tightness, pause to stretch. Better yet, stretch after your warm-up and at the end of your workout to keep your body functioning at its finest. Refrain from taking painkillers and anti-inflammatory drugs DOMS or delayed-onset muscle soreness is seen and understood as muscle swelling, tenderness, weakness and a decrease in range of movement. It normally peaks at about 1 to 3 days after a far fetched strength training or cardiovascular workout. Whereas, anti-inflammatory drugs do look as if they can reduce muscle soreness during DOMS, further examination shows that they could slow down the ability of the muscles to repair the damage. Eat appropriately  A study in the Journal of the International Society of Sports Nutrition, reported that snacking with a 4-to-1 ratio of carbohydrates to protein within 30 minutes of a workout, neutralizes muscle damage. This is because, after a workout, when the body is damaged and exhausted it needs to be repaired immediately. Therefore, it requires immediate nourishment. Get the most immediate recovery by drinking your meal in fluid form because your body absorbs liquid more efficiently than solids. Most grocery stores sell ready to drink protein shakes at reasonable prices. Make sure that the sugar and fat contents are below 2 grams per serving. Add a small banana or 1 ½ cup of berries or an apple with your protein shake. There is very little benefit to repeating another set if you work your muscles with the intensity described above. An exception to this rule is to work on large parts of the body that have distinct geographical areas, such as the chest, legs or back. 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