Are you grinding and grinding away in the gym and not seeing the results? It’s very typical to think to yourself that you must do more. That’s not always the answer. It’s actually rarely the answer.
Of course, everyone is different and there are some people reading this that might actually need to do more working out. Chances are pretty good that you do not.
Do we see you in class 4-5x per week? If so, let’s talk more about your recovery.
When we say recovery we are talking about 3 main components;
- Hydration – How much water are you consuming on a daily basis? Are you consuming more on days that you workout?
How much is enough? You can do a quick google search and find several different equations. We like to keep it simple, shoot for 80 ounces every day. Add an extra cup on days that you workout vigorously.
If you are wondering if you are getting enough…you aren’t. Start paying closer attention and your body will thank you. If you are currently drinking 20 ounces/day, slowly increase that each day. Don’t make today the first day you hit that 80 ounces. Once that 80 becomes a habit we can get a little more specific based on your body weight and your goals.
2. Sleep – How much quality sleep are you getting each night?
Sleep is CRITICAL to your recovery. This is time your body NEEDS to rebuild your muscles and set you up for success the next day.
“A balanced diet and exercise are of vital importance, yes. But we now see sleep as the preeminent force in this health trinity. The physical and mental impairments caused by one night of bad sleep dwarf those caused by an equivalent absence of food or exercise. It is difficult to imagine any other state—natural or medically manipulated—that affords a more powerful redressing of physical and mental health at every level of analysis.” -Dr. Matthew Walker, author of Why We Sleep.
There are several connections between lack of sleep & weight gain. Adequate sleep will help balance your hormones that control satiety and hunger. It’s been shown that those with insufficient sleep can consume on average an extra 300-400 calories per day, leading to weight gain.
You knew this was coming. It had to be coming, right? We aren’t going to tell you to follow a crazy diet or starve yourself. Your food consumption should support your goals.
We want to help you more. Keep a food journal for the next week. We recommend using MyFitness Pal, it’s very user friendly. Log EVERYTHING. This includes your water and your alcohol consumption.
Send it to us after that week. We will then schedule a time to talk about any tweaks we think are necessary to get you closer to your goals.