In order to recover properly, it is important to have proper sleep and to take a sufficient break between training sessions for each muscle group. While 8 hours of sleep is considered optimal for recovery, it is important to take into account sleep efficiency, which is the percentage of time spent asleep while in bed. For example, if an individual has an average sleep efficiency of 80%, they would need to be in bed for 10 hours in order to get 8 hours of sleep if they wake up at 6am. To improve sleep efficiency, it is recommended to avoid using electronic devices with screens, such as smartphones, before going to sleep and to use a blue light filter if using electronic devices is necessary.
Diet is another important aspect of recovery and overall health. To optimize diet for recovery and muscle growth, it is recommended to eat clean, whole foods and to avoid highly processed foods. A balanced diet should include complex carbohydrates, protein from healthy sources such as lean meats, beans, and eggs, and a variety of nutrient-dense fruits and vegetables. It is also recommended to consume at least 1 pound of protein per pound of bodyweight.
In addition to recovery and diet, training mindset is also an important aspect of resistance training. It is important to train for mental toughness and to push oneself to the limit during training. This can involve pushing through discomfort and making intense faces and noises during sets. As the famous ultra-endurance athlete David Goggins once said, "Without ambition, you are like a bird without wings. You will never take off." It is important to remember that achieving gains in physical fitness takes time and consistent effort, but maintaining a strong mindset and pushing oneself to the limit will ultimately lead to success.
Stick to a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. Create a bedtime routine to signal to your body that it's time to sleep, such as reading a book or taking a warm bath. Keep your bedroom dark, quiet, and cool (around 60-67 degrees Fahrenheit) Use comfortable bedding and pillows. Avoid electronic devices with screens, such as smartphones and laptops, for at least an hour before bed, as the blue light emitted can interfere with melatonin production. Avoid caffeine, nicotine, and alcohol close to bedtime. Relax your mind and body before sleep by practicing relaxation techniques such as meditation, deep breathing, or yoga. Try to get natural sunlight exposure during the day to help regulate your circadian rhythm. Optimizing Diet:
Eat a balanced diet that includes a variety of nutrient-dense fruits and vegetables, lean protein sources, and healthy fats. Avoid processed foods high in added sugars, saturated fats, and sodium. Limit your intake of alcohol as it can decrease testosterone levels and disrupt sleep. Make sure to consume enough healthy fats such as omega-3 fatty acids, which are important for hormonal balance and can be found in foods like fatty fish, nuts, and seeds. Get enough carbohydrates, but choose complex carbs such as whole grains, fruits, vegetables, and legumes over simple carbs like white bread and sugary snacks Consume enough protein, especially from lean sources like chicken, fish, and eggs, as they are essential for muscle repair and growth. Consider consulting a dietitian or a nutritionist to help you plan a diet that fits your specific needs.
Get enough sleep, as lack of sleep can decrease testosterone levels. Exercise regularly, particularly resistance training, as it can increase testosterone levels. Avoid excessive alcohol consumption as it can decrease testosterone levels. Eat a diet that is rich in zinc and magnesium, as deficiencies in these minerals have been linked to low testosterone levels. Avoid environmental toxins, such as pesticides and heavy metals, as they can disrupt the endocrine system and negatively impact testosterone levels. Consider consulting with a healthcare professional before taking any testosterone supplements, as they can have potential risks and side effects. Maintain a healthy weight, as obesity has been linked to low testosterone levels.