The Bottom Line on Lifting Weights Daily “Lifting weights every day is safe so long as you are resting other muscle groups,” Brathwaite says. One high-quality protein source to include on both active and rest days is protein shakes. It’s important to consume high-quality protein sources on non-workout days to optimize recovery. Protein is essential for supporting muscle recovery on rest days. Cortisol levels will become chronically elevated. “If we don’t give our body rest days, the stress will add up. Without proper rest, your body and muscles don’t have the necessary time to rebuild and rejuvenate, which can cause some nasty side effects. You’re also storing fuel for the next day and for your next workout. Your body needs extra nutrients to heal itself see it as an opportunity to heal and nourish your body, and build those muscles. You might feel hungrier when you take a rest day - know that this is completely normal. Rest days can consist of normal activities such as walking, light cardio, etc. “Avoid strenuous activities which would put more stress on the body. You want to aim for light, gentle movements. To be clear: the WORST thing you can do on your rest day is absolutely nothing. This may take a toll on your energy levels. When you take a day off, your body doesn’t have to funnel energy into your workout, so it goes all in on repairing your muscles. You can split train and focus on different muscle groups each day, so while you’re working on your shoulders, your legs get a rest and can recover adequately. It is generally recommended that bodybuilders get 1-2 days of rest per week, with a whole week of rest every three months. Is 1 rest day a week enough bodybuilding?
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