Rest & Recovery Virginia Beach

We all want to see results from all the time and effort we put in at the gym right?

Well, getting ample rest and recovery are very important factors for your results. Sure, your burning calories and tearing muscle fibers in the gym but without rest, those muscle fibers won’t get repaired and you’ll be walking around looking like a string bean!
Sleeping and eating are VERY important.

If you are working out every week you should make sure that you are getting at least 6 hours of sleep every night. I know most people say 8 hours but who really has time to get 8 hours every night? I know I don’t! Sleep is where you grow… but you won’t grow and recover without the proper caloric intake either.

For those of you who are trying to gain muscle: Take your current weight and multiply by 2.5, this is the grams of protein that you need throughout your 6 meals.

For those of you who either want to lose weight or just maintain: You should be getting 1.5 grams of protein per pound of body weight. So, take your current weight and multiply it by 1.5 and that is the amount of protein you should get spread evenly throughout your 6 meals.

A lot of people are afraid to eat their carbohydrates but you do need the right kinds of carbohydrates throughout the day.

I recommend getting in carbohydrates such as; oatmeal (plain), brown rice, sweet potatoes, and fruits (only in the morning). Weather you are trying to gain or loose weight you should match your grams of carbohydrates with your grams of protein throughout the day. For example: a 200 lb male who is looking to maintain would need about 200-250 grams of protein and carbohydrates spread throughout his 6 meals.

Natalie Fortunato (Virginia Beach Fitness Trainer)
(860)459-6209