4 Extremely Useful Tips For Recovery


If you’re in the gym for hours every day, you’re killing your body’s ability to recover — and without recovery, you’re never going to see the gains or loss you’re looking for. Your body needs regular rest (and the right kind of rest) to build muscle and burn fat.

I even found out that one of my Blueprint members was actively losing muscle mass — and it didn’t take long for me to figure out why (I break it down in detail in the video).

Here’s a quick breakdown of what you’ll by watching:

  1. Why you must take full days off from working out — what happens inside your body when you don’t — and exactly how many rest days you should be taking…
  2. The importance of getting enough sleep — and how much sleep your body needs to recover…
  3. Why you should always stay on top of your nutrition, especially when you don’t work out…
  4. And why you need to stretch! (a lot)

Hint: it’s not about overworking your body … it’s about giving your body what it needs to get the results you want!

If you want more in-depth tips on how to structure your workouts for your unique body, including way more recovery tips, apply for a private strategy session with my team and me here.

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What’s up, everyone? Nikkiey here with WarriorBabe and today I want to share with you the importance of recovery. Listen, you don’t have to spend two to three hours inside of the gym daily to achieve the kind of results that you want. If your ultimate goal is to change your body composition, to get toned and build muscle rest is extremely important. Doing strength training, CrossFit or whatever it is you do hours on a day plus cardio is completely counterproductive and sabotaging the kind of results that you want to see. Here’s a quick story before I dive into my four recommendations around recovery. Inside of my WarriorBabe blueprint program, this woman jumped on a Q and A call with me and she shared her InBody scan results. Now, for those of you who don’t know what an InBody scan is, it’s a device that measures a comprehensive view of your body, meaning like your body fat, your muscle mass, your water, your protein, your minerals, everything that makes up your body structure. And she told me that her muscle mass was decreasing when her goal is to have an increased ’cause she wants to build more muscle mass to her body. So I asked her what her daily workouts looked like and how much she was working out during the week. And she shared with me that she was doing six days of CrossFit, five days of WarriorBabe workouts, and cardio every single day. You guys, my jaw dropped. So the decrease in her muscle mass was due to her over-training and not taking recovery seriously. So let that be an eye-opener to you if you want to work out every single day. Now let’s dive into my four recommendations for recovery. Obviously from that story, you know that you have to take full days off, like total complete rest days. Now my recommendation on a weekly basis is to take anywhere from two to three days of rest, depending on your body type and your age. Number two, getting seven to eight hours of sleep. I can not stress this one enough. Sleep is when your body recovers the most. Take it seriously. Number three, stay on top of your nutrition. Just because you didn’t work out that day doesn’t mean that you slack off with your proper food intake. The 24 hours outside of the gym is the most important time for your muscle to recover and grow which is what is going to get you toned. Number four, stretch. I mean it, take it seriously. Your muscles need room in order to grow. So just a quick recap, make sure you take two to three rest days, get seven to eight hours of sleep, stay on top of your nutrition and stretch. Remember, it’s not about over-training and overworking your body, it’s about giving your body what it needs in order to get the results that you want.

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