🚴‍♂️ The Benefits Of Active Recovery Days

PLUS: How to stay on track with your diet during the weekend

AuthorAuthor

Michael Pender & Ryan Engel
November 05, 2024

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TODAY’S LEVEL UP:

  • Coach’s Corner: The benefits of active recovery days

  • Pro Tip: How to stay on track with your diet during the weekend

  • Question from Our Readers: What’s the best way to warm up before lifting weights?

  • Fit Trivia: Which celebrity famously gained 60 pounds of muscle for a movie role?

The Benefits of Active Recovery Days

When you’re pushing hard in the gym, it’s tempting to think you need full rest days to recover. But for many people, active recovery days can be just as beneficial, helping improve recovery and keeping you consistent. Here’s how active recovery works:

  • Promotes Blood Flow to Muscles: Light activity like walking, cycling, or stretching increases blood circulation, delivering oxygen and nutrients to sore muscles and speeding up recovery.

  • Improves Mobility and Flexibility: Active recovery days are a great opportunity to work on flexibility and mobility. Try incorporating yoga or gentle stretching to keep your body limber and reduce stiffness.

  • Keeps You in the Routine: Staying active on rest days helps reinforce the habit of regular movement, making it easier to stay consistent with your workouts overall.

Instead of sitting completely still on rest days, go for a brisk walk or try some light stretching. Your body will thank you, and you’ll feel ready to take on your next workout!

FROM RYAN’S DESK

A man who settles for comfort settles for mediocrity. Growth requires grit, resilience, and a willingness to face discomfort. Be the guy who steps into the challenge, no matter how hard. That’s the path to becoming unstoppable.

Pro Tip:

How to Stay on Track with Your Diet During the Weekend

Weekends can be tricky when it comes to staying on track with nutrition, but with a few tips, you can enjoy yourself without setting back your progress:

  • Plan Ahead: If you’re going out, preview the menu ahead of time and pick healthier options or smaller portions. This makes it easier to stay within your goals and still enjoy your meal.

  • Don’t Skip Meals: Going into a gathering or dinner hungry often leads to overeating. Eat balanced meals throughout the day to prevent binge eating later.

  • Opt for Healthier Drinks: If you’re having alcohol, stick to lower-calorie options like spirits with soda water or a glass of wine. Hydrate between drinks to reduce empty calories and keep you feeling fresh.

With a little planning, you can enjoy the weekend while keeping your progress on track.

Question from Our Readers:

“I want to avoid injury when lifting weights. What’s the best way to warm up before hitting the weights?”

  • Dan, 44, Architect, from Seattle, WA

Great question, Dan! A good warm-up is essential for injury prevention and better performance. Here’s a quick guide to warming up effectively:

  • Start with 5-10 Minutes of Light Cardio: Get your blood flowing with some light cardio like brisk walking or cycling. This warms up your muscles and prepares your body for exercise.

  • Do Dynamic Stretches: Dynamic stretching (like arm circles, leg swings, or torso twists) activates your muscles and improves your range of motion, reducing stiffness.

  • Warm Up with Light Sets: Before your main sets, perform 1-2 warm-up sets with lighter weights for each exercise. This prepares your muscles and joints for heavier loads.

A proper warm-up doesn’t take long, but it can make a big difference in your performance and help prevent injuries.

Fit Trivia: Which celebrity famously gained 60 pounds of muscle for a movie role?

Answer: Dwayne “The Rock” Johnson! For his role in Hercules, The Rock followed an intense workout and diet plan to pack on a whopping 60 pounds of muscle, making his physique one of the most iconic in Hollywood. His dedication to the role involved six months of daily workouts and a highly regimented meal plan.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

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Publisher: Ryan Engel

Editor: Michael Pender

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