7 Tips for Faster Recovery After A Workout

A common misconception regarding fitness is that the more frequently you train the better the results. It sounds logical enough, however, it’s been proven that the actual workout process is not where your body is forced to take shape or tone. That can only happen during the recovery process.

 

The Importance Of Rest And Recovery 

Your rest and recovery routine is a vital component of your overall fitness goals, and if you want the best results possible you’re going to need a foolproof post-workout plan that will quickly boost your performance and maximize your gains. Getting plenty of rest allows the body to recover from tissue damage and replenish energy. The more intense the exercise the more critical it is that your body repairs itself. This is the time when the muscle tissue is forced to rebuild and become stronger than it was before. Taking the right approach to this process may accelerate the recovery phase and be more effective in the long run.

 

Tips For Faster & More Effective Recovery

Drink Lots of Water:

Your body expels massive amounts of fluid during a workout in order to naturally cool itself. It’s important to the recovery process that you rehydrate the body after intense physical activity. This will help you avoid muscle fatigue and soreness by nourishing the tissue with oxygen. Water is always the preferred liquid to hydrate the body, but there are other beverages that can improve recovery specifically designed for recovery, including post workout smoothies or homemade juices. If you are going to use packaged powders or supplements for recovery, make sure that you opt for varieties that are plant-based and free of added sugars and flavors.

 

Get At Least 8 Hours of Sleep:

Not only is it important to get a good night’s sleep in general, but sleep is especially important after you’ve put the body through extreme physical activity. It’s also natural to feel tired or sleepy after a workout. Don’t fight your body’s urge to rest because your body is signaling you that it needs to recharge. Getting a sufficient amount of rest (between 7-8 hours is the ideal time you should sleep for every night) is the best way to speed up the recovery process. When you sleep your body works to repair damaged cells and tissues, making it so they can withstand future resistance during exercise. This is how you’re able to gain muscle and strength as you proceed in your exercise regimen.

 

Stretch:

Stretching is not only good before you engage in exercise, but it’s also very effective post workout. It’s a quick and simple way to release tension from the muscles in order to avoid cramping and future injuries. After working on a particular muscle group, take time to perform a full stretch routine to help relax the muscles and accelerate the recovery process. Nothing’s worse than experiencing muscle spasms or cramps that are so painful that they awaken you from deep sleep. Be sure to stretch before and after every exercise session.

 

Eat A Healthy High-Protein Meal:

A nutritious post workout meal will leave you feeling fueled and energized, putting your body on the fast track to recovery. Eat a healthy balanced meal right after your workout and the following meal for the best results. It’s highly recommended that you omit dairy, fried foods, and processed foods from your post workout meals. Unhealthy foods that are packed with preservatives and saturated fats will not only hinder you recovery and add more toxins and mucus to your body. This will minimize your gains and prolong the amount of time your body needs to recover since your cells are being deprived of healthy enzymes.

 

Take An Ice Bath:

A staple with many of today’s top athletes and fitness gurus, ice baths are used to reduce muscle soreness and prevent tears and injuries. If a full bath of ice is too much cold to handle, use an icepack on the sore areas for approximately 20 minutes to help with your recovery time. The ice decreases inflammation in the sore area and acts like a mild anesthetic by numbing the muscle tissue to relieve any aches or pain that comes with having sore muscles.

 

Do Not Over-Train:

This goes without saying, but overtraining undermines the recovery process and can prolong muscle fatigue. The lack of rest will diminish muscle gains, since your cell tissues are not given ample time to rebuild. Try taking at least two days off that specific muscle group to give it time to recover.

 

Get A Massage:

Nothing feels better on sore muscles than a good massage that relaxes muscle fibers and breaks down fascia for release. Massaging the tissue after an intense workout will improve blood circulation and relieve tension. It also helps heal scar tissue and provides relief to muscle aches and cramps.

2020-02-03T12:00:42-07:00

Related Questions

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    Q: I am involved in a workout regimen and wanted to know if you recommend anything for after workout muscle recovery to maintain intensity without increased soreness?

    A:

    I would recommend MSM SULFUR to help undo all damage due to working out.

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    Q: What type of exercise is good for working out while on the Full Body Detox program? I'm afraid I won't have much energy and stamina for a high impact workout on a raw food diet. Any suggestions???

    A:

    Thanks for the question,

     

    Exercises recommended:

    ·        Yoga

    ·        Light resistance training

    ·        Walking

    ·        Biking

    ·        Swimming

    ·        Trampoline

    ·        Pilates

    ·        Aerobics 

     

    It's best to keep exercise to a minimum. When you exercise your body pulls blood away from your core and into your limbs (fight or flight response). That directs blood away from your healing response. Also high impact or weight training requires more calories and more protein which will over work the organs that should be using their energy healing.

     

    Hope this helps,

    Gary Gibson HHC CPT BMI VLC

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    Q: I recently completed the Full Body Detox, which I loved. Now, 2 months later, I am very interested in the weight release program. Last year, I lost 40 lbs in 8 months, in the most healthy way (good nutrition and exercise). This year, I slowly started gaining weight back, and 1 year later, I continue to gain weight much more quickly. I am still working out regularly, and eating well. Would you recommend the Weight Release Kit? I am looking to take off 20 lbs at the most. Is that realistic for this formula? However, I want to build muscle and strength as well. Can I maintain the results of the program with the directed nutrition plan, and add white meat for protein (chicken, turkey, tuna). I am also wondering if the formulas simply release excess weight, or can I expect to lose inches and lower my body fat percentage? Thanks for your time and dedication to natural health!

    A:

    Glad to hear about your success with the Full Body Detox!

    I would highly recommend the Weight Release Kit and Regimen. NO MEAT though! Try vegan alternatives if you must have something - but no meats!

    You will release weight (waste)! Your weight is nothing but waste!

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    Q: I see also that you recommend a complete diet with these programs. I am guessing its a vegan diet right? I wanted to ask something on that is coconut milk and coconut oils ok for that? I personally had a very hard time trying to eat that many vegetables and many ph balance vegans seem to think fruits aren?t good either. I eat that many vegetables one it tears me up the next day and two I just cant consume enough calories that way. I can try and make up for it by eating things like almonds but I eat to many almonds I get the same problem the next day. Now coconut milk (unsweetened) and a digestive enzyme works for me for picking up extra calories.... but I hear very conflicting information about coconut and its saturated fat content. Is it ok to use daily as a part of the diet for cleansing? And your oxy-drops are those the same as the drop for ph balancing water?? Or is it something different? I am wanting to start lifting weights as I need to put on some muscle and I?m wondering if its something that would be beneficial in combating muscle soreness by increased oxygen in the body.

    A:

    The diet we recommend is vegan-based, and RAW FOODS. Fresh fruits, vegetables, raw nuts and seeds are ideal.

    Coconut Milk and Coconut Oil are excellent products to have in your diet. The healthy fats will keep you fuller.

    Oxy-Drops can help balance your electrolytes that need to be replenished after a workout in order to keep your body performing efficiently. 

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    Q: I really love what you're doing and you have a brilliant approach in getting the information out to the masses. I just finished watching your youtube footage. Very Nice! I am a Kung-Fu Martial Artist and I've been experiencing discomfort in my knees. I workout regularly. Is there any recommendation you could give me to quiet this discomfort and help restore my body, because my muscles are often sore.

    A:

    Thank you for your acknowledgment, Beloved! Much obliged! Metaphysics: Emotionally, the knees (knee pain) refelcts inflexibility in your perception of the future. It occurs more often in those with an arrogant or stubborn personality, who are unable to bend to new ideas or to the ideas of others. Physical: Knee pain denotes inflammation and should be treated immediately. I recommend Dherbs.Com HEADACHE AND PAIN FORMULA, JOINT FORMULA, ACID BUSTER, MSM SULFUR, and ENZYMES FORMULA. Rub a natural salve product on your knees too (or essential oil of Eucalyptus and Peppermint). Rub knees daily with these oils. Apply olive oil on the knees first before you rub in these 2 oils.

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    Q: I read your article on protein. Will I lose muscle mass if I cut the protein out? I have already done away with meats and I don't want to become skinny. How do preserve my muscle tone with out taking the whey protein?

    A: You can still receive your daily required value of protein from vegetarian sources, such as avocado, almonds, and pumpkin seeds. You can also add vegan protein powder to smoothies.

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    Q: I just received an intense, deep tissue massage last night. Will the toxins released be harmful to my baby while nursing? I fed him a bottle this morning just in case, but I'd like to know for future reference.

    A:

    No ... not at all! The Body Intelligence makes sure your baby does not get poisons via the breasts as your breasts are not eliminative channels like the colon, liver, lungs, kidneys, etc. NOT TO WORRY!

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    Q: What can I eat or take as an herb to gain muscle mass, being that I?m an avid weight lifter? I've done the Full Body Cleanse and Anti-Viral Kit and I feel great! Now I need to put the mass back on.

    A:

    We would suggest our Vegan Protein Powder in either capsule formula, or powder formula (which is great for smoothies). We offer great alternative-meat, high protein sources (under Meat Alternatives) in our ALTERNATIVE DIET and LIFESTYLE MANUAL.

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    Q: What do think about cramps or muscle spasm? What is it a lack of? Do I need a multi vitamin or your bio protein

    A:

    Lack of POTASSIUM, Beloved! I recommend the POTASSIUM PHOSPHATE Formula for this problem!

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    Q: I am scheduled for foot surgery on the 9th of June, 08. (Mi-Romia). Do I start the FULL BODY DETOX afterwards, before or during recovery time? I will also do the WEIGHT RELEASE CLEANSE AND REGIMEN after the FULL BODY DETOX. Please advise.

    A:

    Perform the kits AFTER your surgery.

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    Q: What is the best supplement (protein or herbal) to take to help build muscle for strength training and bodybuilding? All these protein powders on the market I've stopped taking because of all the sugar, whey and casinete; among other weight (fat) inducing ingredients.

    A:

    Try Vegan Protein on our site. It's all natural and 100% absorbable! You'll find it beneficial. There's a capsule and a powdered version. Take both if you're really into protein.

    Spirulina is the BEST individual natural source of protein (75% bio-protein)!

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    Q: Can I do a 45-minute cardio while doing the Full Body Cleanse? The Doctor claims I am a Type II Diabetic and I have decided to cleanse and then do the Pancreas Cleanse as well. I want to workout to tone up!!! Just wondering if I will have enough energy to continue to workout...I am doing cardio 4 x a week for 45 minutes.

    A: You can still exercise while doing the cleanse, but we suggest only engaging in the light cardio instead of any intense workouts.  Because you're on an adjusted diet that consists of mainly fruits and vegetables, you may burn through the foods faster as opposed to when you workout while consuming carbs or starchy foods.  You can drink Green Tea for a boost of energy or consume raw foods that provides a natural source of energy.  Foods that provide you with more energy include bananas, spinach, citrus fruits like grapefruits and oranges, apples, almonds and lemons.

     

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    Q: I just purchased the FULL BODY DETOX and I have a question. I work a full time job (office work) and a part time job (cleaning). I'm worried if I will be able to work while doing the detox, I also workout (weight lifting) and with eating raw foods and no cooked food, I'm wondering if I will make it the 3 weeks doing this. I want to detox my body but I'm wondering if I can eat anything else (fish, chicken, baked of course). Can you give me some suggestions on what I can do or do you think I can do my normal things and still be on the detox?

    A:

    The human mind can make or break you based upon its conditioning! Just take the cleanse one day at a time and FIND OUT for yourself what the reactions will be. You're all in the future worrying! One day at a time! One day at a time! Take things one day at a time. Read the article â€WHAT IS RAW FOODS†because you're asking about cooked foods and prohibited foods (animal flesh) which the kit clearly states should be avoided for 3-weeks. Always THINK positive in life about everything. Your thoughts create your reality!

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    Q: I wanted to know what you would suggest for muscle pain. I have pain in my neck and bicep, tightening in my wrist and sometimes my hand is cold. I had an mri that showed some mild degenerative changes to my cervical spine.

    A:

    For muscle pain, we recommend Joint Aid, and MSM Sulfur to help nourish and maintain muscles and nerves.

    Coldness in your extremities may be due to poor circulation for which we recommend Circulation Aid.

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    Q: Recently my mother was told she has a muscle disease called (IBM) SHE HAS LOST ALL USE OF HER MUSCLES IN HER THIGH AREA AND SHE IN A LOT OF PAIN WHICH OF YOUR PRODUCTS DO YOU SUGGEST I PURCHASE?

    A:

    Have her detox (FULL BODY DETOX) first and after Detoxing contact us or schedule a consultation so we can move to the next necessary modality for her.

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    Q: I've been taking the Full Body Cleanse for almost 2 weeks. In general, I feel much better. My question is if I can eat spirulina. and/or Ultimate Meal (mainly is Quinoa, millet, brown rice, yellow pea protein, spirulina and another natural ingredients) as breakfast or lunch. In case you do not know Ultimate Meal you can see it at www.ultimatelife.com Thank you. Ricardo. Your customer service rep told me after full body detox is good to take cholesterol formula. Is enough or Do I need to take lose weight tabs? after the full body cleanse? I am taking care of my diet and exercise 3 -4 times a week 2 hours each with stationary bike or tread mill and exercises with weights.

    A:

    Spirulina and Ultimate Meal are excellent supplementary products to take in order for your body to receive an adequate amount of protein while on the cleanse.

    Yes, take Cholesterol Formula (and Intestinal Cleanser) after you complete the cleanse. These products will serve as a transitionary period as your body slowly accustoms to returning back to normal routines.

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    Q: I am 6'0 starting day 1 at 246, on day 4, I hit 236. But for 3 days I am at the same weight. Do I need to workout to lose more weight, if so what are some good workouts for my body type. Most of my weight is in the midsection.

    A:

    Hi, thanks for the question.

    Your body does not like rapid changes in weight and will fight you along the way. These are called plateaus. It's too early to panic and by the time you get this email I am pretty sure your weight will have shifted again. You cannot spot lose weight. Your body picks and chooses where it gains weight and where it loses weight. sometimes they aren't the same places.

    Working out always helps the process. Here is a blog I wrote, Three Successful Fitness Habits for Sustained Weight, on three successful habits for sustained weight loss.  

    Fitness for weight loss is interval cardio training and circuit weight training.

    Example of both would be:
    Interval training on bike.
    3 minute warmup
    30 seconds of high speed
    1 minute of recovery
    repeat for 15 minutes till 30 minutes.

    Circuit training (five rounds-1 minute rest in between rounds)
    Mountain climbers x 20
    Pushups x 20
    Squats x 20
    Bent over rows x 15
    Crunches x 25

    Without knowing your body type, sports history, and health history I cannot recommend any specific exercise. I run a highly successful internet fitness/health coaching company www.theveganeffect.com. If you would like a free consultation you can fill out the health history form on the main page and I will have one of my fitness coaches contact you.

     

    Hope this helps,

    Gary Gibson HHC CPT BMI VLCE

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    Q: One of my clients has a muscle disorder aka Muscular Dystrophy. Do you have any herbs that I can order to help this muscle weakness?

    A:

    Try FULL BODY DETOX, 10-DAY SUPREME COLON CLEANSE, and afterwards, the NERVES FORMULA.

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    Q: I have had 4 c-sections. I've acquired numerous folds of scar tissue, on the inside of my body. Well now I'm pregnant again, and since my stomach is growing. The scar tissue is stretching, and creating a lot of pain. My doctor prescribes lortabs, which I'm scared to take. Instead I take tylenol, which I also don't like very much. Is there anything more natural and healthy to take to ease the pain than dangerous medications? I would like to protect me and my baby.

    A:

    Please consider our Headache and Pain Formula, Enzymes Formula (helps heal scar tissue), and MSM Sulfur, which are 100% safe to take while pregnant. Take 3 capsules of each formula spaced out at least 2-3 hours a part.

    Product Links:
    Headache and Pain Formula
    Enzymes Formula
    MSM Sulfur

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    Q: I have a challenge; I have waste in joints and or tissue in my right knee. It’s painful and I can't sleep well at night nor walk without pain. What is causing inflammation?

    A:

    IN REGARDS TO YOUR INQUIRY, THE INFORMATION YOU SEEK HAS ALREADY BEEN ADDRESSED IN OUR ARTICLE ENTITLED â€ARTHRITISâ€. YOU CAN FIND IT IN OUR ARTICLES SECTION. PLEASE BE SO KIND AND READ IT. I AM SO GREATLY BACKED UP AND SOME INQUIRIES HAVE BEEN ADDRESSED IN LENGTHY ARTICLES PREVIOUSLY. I TRUST THE ARTICLE WILL SUFFICE YOU. ASLO, SEE OUR â€HERBAL CHARTâ€