- Stagnate workout durations to prevent overtraining and shock your body: Monday-90 minutes, Tuesday-45 minutes, Wednesday-60 minutes, Thursday-30, Friday-90 minutes, Saturday-45 minutes, Sunday-Recovery
- Switch up exercises– I never am doing the same exercise, be it cardio, lifting, toning, squatting, for more than 10-15 minutes at a time. I move from one exercise to the next so that my body is constantly adjusting to keep up with me!! The more often it has to adjust, the harder it has to work.
- Let your muscles recover. Target one to two muscle groups per workout session and allow several days of recovery inbetween. I workout my biceps, triceps, shoulders, chest, and back 1 day/week, my abs 3-4 days/week, and my lower body 2 days/week. Whatever your goals are-to tone, build muscle, loss weight, get it better shape, etc.- your muscles need rest in order to change!
- Let your body recover!!! One thing that most health/fitness fanatics struggle with is taking days off. However, taking a day off to let your body rest is crucial to muscle development and strength, preventing over training and injury, and burning out.
Our bodies are extremely efficient at using carbohydrates and even fat for fuel, but in a typical moderate intensity workout, protein contributes very little. In endurance and/or resistance training however, once carbohydrate fuel stores run out, significant protein catabolism takes place, depleting those stores as well.
It is important to understand that our muscles do not store protein. Amino acids can be found in 3 places: bound muscle protein, muscle intracellular free amino acid pool, and then the free amino acid pool in the blood. These molecules are constantly moving and changing to perform both protein breakdown and synthesis. During recovery, BOTH protein breakdown and protein synthesis increase. By consuming a high-quality/complete protein snack (a protein with all the essential amino acids, typically an animal source or combining two incomplete proteins) within an hour of exercising then helps to even out synthesis and breakdown. This is significant for athletes because when we break down more amino acids than we take in, our muscles begin to shrink.
Keep in mind that we also need an energy source to help our bodies repair. Pairing a high-quality protein with a carbohydrate prevents protein from being metabolized for energy so that it can do its job in synthesis and breakdown.