⏳ The Importance Of Rest Days For Muscle Growth And Recovery

PLUS: How to stay on track with nutrition during busy weeks

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Michael Pender & Ryan Engel
October 21, 2024

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TODAY’S LEVEL UP:

  • Coach’s Corner: The importance of rest days for muscle growth and recovery

  • Pro Tip: How to stay on track with nutrition during busy weeks

  • Question from Our Readers: How do I stay consistent with my workouts when life gets busy?

  • Fit Trivia: Which actor trained for 6 months to master a musical instrument for a movie role?

The Importance of Rest Days for Muscle Growth and Recovery

If you’re over 40 and working hard in the gym, rest days are just as critical to your progress as your workout sessions. Here’s why:

  • Muscle Repair Happens During Rest: When you lift weights, you’re creating micro-tears in your muscles. It’s during rest that your body repairs those tears, making your muscles stronger and larger. Without adequate recovery, you’ll stall your progress and increase the risk of injury.

  • Hormonal Balance: Rest is essential for regulating hormones like testosterone, which plays a crucial role in muscle growth and fat loss—especially as you age. Overtraining can cause your testosterone levels to dip, making it harder to see results.

  • Preventing Burnout: Consistent training without adequate recovery can lead to burnout, leaving you mentally and physically exhausted. By scheduling rest days, you’ll not only recover faster but also stay motivated and energized for your next workout.

Take at least 1-2 rest days per week and consider adding active recovery sessions like walking, yoga, or stretching to keep your body in top form.

FROM RYAN’S DESK

No man is born strong—strength is earned through grit and grind. The easy path makes you soft, but the hard road? That forges iron. Be the man who earns his power through hard work. That’s how warriors are made.

Pro Tip:

How to Stay on Track with Nutrition During Busy Weeks

Life gets hectic, but that doesn’t mean your nutrition has to suffer. Here are some tips to help you stay on track during busy weeks:

  • Meal Prep: Spend an hour on the weekend prepping meals for the week. Grill some chicken, chop veggies, and portion out snacks. Having meals ready to go makes it easier to avoid fast food or unhealthy choices.

  • Protein on the Go: Keep quick, protein-rich snacks handy like jerky, protein shakes, or hard-boiled eggs. These are great for when you’re on the move but need something to keep you full and energized.

  • Stick to Simple Meals: On busy days, opt for easy-to-make meals that don’t require a lot of time, like grilled chicken salads, stir-fries, or a protein shake with oats and fruit.

Consistency is key, and a little planning can go a long way.

Question from Our Readers:

“How do I stay consistent with my workouts when life gets busy?”

  • Frank, 48, Construction Manager, from Denver, CO

Great question, Frank! Staying consistent can be tough when work and family life get hectic, but here’s how you can make it work:

  • Shorten Your Workouts: Instead of skipping workouts, shorten them. A 20-30 minute high-intensity session can be just as effective as an hour-long workout if you focus on compound movements and limit rest between sets.

  • Morning Workouts: Try working out first thing in the morning. You’ll have fewer distractions and it sets a positive tone for the rest of your day.

  • Schedule It: Treat your workouts like an appointment. Put them on your calendar and make them non-negotiable. Even if it’s just a quick session, something is always better than nothing.

Staying consistent doesn’t mean you have to be perfect—just keep showing up, even if life gets busy.

Fit Trivia: Which actor trained for 6 months to master a musical instrument for a movie role?

Answer: Ryan Gosling! For his role in La La Land, Gosling trained for 6 months to learn the piano, performing all his scenes without using a hand double. His dedication added authenticity to his character’s performance.

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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