Harder, Faster, heavier everyday… Get moving and eat less…
The only goal is to work hard, sweat and hurt… Carbs are bad…
avoid them… Maximum effort every workout, every time…
The Blitz45 Guide To Recovery
These days, mainstream culture has led many uneducated consumers to believe that certain philosophies are necessary to achieve their health goals. Unfortunately, these misguided beliefs have become commonplace in the fitness industry, and they can actually hinder your progress instead of helping it. That’s because there’s one essential aspect of fitness that these old-school approaches tend to neglect: recovery. If you want to make real, sustainable progress in your fitness journey, it’s time to prioritize your recovery regimen
Blitz45 Guide To Recovery

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:

Blitz45 Guide To Recovery
1Limit 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.
2Respect 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.
3Don’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.
4Prioritize 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.
5Incorporate carbohydrates into your diet. Carbs fuel your workouts and aid in post-workout recovery by replenishing glycogen levels in your body.
6Avoid reducing calories on rest days. Your body needs time to replenish glycogen levels, so cutting calories can hinder recovery.
7Hydrate with plenty of water. Drinking enough water helps lower body temperature, lubricate joints, deliver post-workout nutrients to muscles, and prevent cramping and fatigue.
8Take fish oil supplements. The EPA/DHA in fish oil reduces inflammation and muscle oxidation, improving exercise recovery and reducing soreness.
9Aim 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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