Chill Out To Muscle Up
Pumping iron is only part of the muscle-building formula.
“Recovery is just as important,” says strength and conditioning coach Todd Durkin, author of The IMPACT! Body Plan (R221, kalahari.com). That’s because weightlifting creates microtears in your muscles and hitting the gym again too hard too soon can undermine the repair process (also known as muscle growth). “Your body needs at least one day of rest between workouts,” says Durkin. Follow his four tips to make the most of your downtime.
Feed Your Muscle
Lifting weights makes your metabolism race as your body works to replenish energy and repair muscle tissue. “If you don’t take in enough kilojoules and protein, you won’t have the resources you need to recover,” says Durkin. He recommends consuming an additional 1 500kJ to 2 000kJ on workout days, and skewing those toward protein, the building block of muscle. “Shoot for one gram per kilo of body weight,” says Durkin. See “Muscle Fuel” on this page for three easy ways to help meet your quota.