Blitz45 Fitness believes in a holistic approach to fitness that goes beyond simply eating less and moving more. While these tactics may seem effective at first glance, they can actually hinder progress in the long term. This is because recovery is a key component of any successful fitness plan.
In fact, committing to a recovery plan may require more discipline than committing to a workout routine. With this in mind, Blitz45 Fitness presents their Guide To Recovery:
| 1 | Limit your Blitz45 workouts to a maximum of 4 times per week. Overtraining can result in burnout and injuries, so make sure to give your body enough time to recover. |
| 2 | Respect your active recovery and scheduled rest days. Rest is crucial for muscle growth and repair, so take at least one full day off per week and use the remaining non-Blitz45 days for active recovery. |
| 3 | Don’t skimp on calories. Under-fueling can negatively affect your workouts, so maintain a balanced diet with periods of calorie deficits or surpluses depending on your fitness goals. |
| 4 | Prioritize a high protein diet. Aim to consume 0.8-1.1g of protein per pound of body weight daily to support muscle repair and growth. |
| 5 | Incorporate carbohydrates into your diet. Carbs fuel your workouts and aid in post-workout recovery by replenishing glycogen levels in your body. |
| 6 | Avoid reducing calories on rest days. Your body needs time to replenish glycogen levels, so cutting calories can hinder recovery. |
| 7 | Hydrate with plenty of water. Drinking enough water helps lower body temperature, lubricate joints, deliver post-workout nutrients to muscles, and prevent cramping and fatigue. |
| 8 | Take fish oil supplements. The EPA/DHA in fish oil reduces inflammation and muscle oxidation, improving exercise recovery and reducing soreness. |
| 9 | Aim for at least 7 hours of sleep per night. Sleep deprivation combined with training stress and calorie deficits can lead to injury, hormonal imbalances, and cognitive depletion, so prioritize rest and recovery for long-term fitness success. |
At Blitz45 Fitness, we believe that recovery is just as important as exercise. By following our Guide To Recovery you can maximize your progress and achieve your health goals.
~Derek Riley CGO
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