Workout Recovery Tips

 

Top 5 Crossfit Recovery Tools | Bridging the Gap Ep.005

Video taken from the channel: Josh Bridges


 

Dos and Don’ts of Muscle Recovery | Dr. Josh Axe

Video taken from the channel: Dr. Josh Axe


 

How To Recover Faster From Training | GCN’s Road Cycling Tips

Video taken from the channel: Global Cycling Network


 

How Much Rest & Recovery Do We Need After Workout? Dr.Berg on Exercise

Video taken from the channel: Dr. Eric Berg DC


 

Jay Cutler’ Tips For Recovery

Video taken from the channel: JayCutlerTV


 

6 Steps to Muscle Recovery with Wes Piatt

Video taken from the channel: Puori


 

Evening Routine For Muscle Recovery

httpv://youtu.be/Gc-ee6l_wk?rel=0&modestbranding=1

Video taken from the channel: CHRIS HERIA


10 Tips to Speed Recovery After Exercise Eat Healthy Recovery Foods. After depleting your energy stores with exercise, you need to refuel if you expect your body Rest and Relax. Time is one of the best ways to recover (or heal) from just about any illness or injury and this also Stretch It.

10 Best Ways to Recover After a Tough Workout. Utilize these common ways to effectively combat soreness after a hard workout. by Anthony Bevilacqua. Embrace Carbs. Take BCAAs.

Foam Roll. Ice Baths. Plan to eat a healthy snack or meal within 45 minutes of completing your workout.

This will help replenish muscle energy stores and start the recovery. 8 Ways To Maximize Your Post-Workout Recovery. 1. Grab the Foam Roller. Chances are you’re already doing a few stretches to finish up your workout. While you’re on the mat, add foam rolling 2. Take a Probiotic.

3. Consume Enough Protein. 4. The most obvious place to start your recovery is with your diet—not just what you eat post-workout, but all day long. Your body needs raw materials to repair tissue damaged by intense training.

That means plenty of protein consumed in smaller meals throughout the day (roughly 30 grams per meal), as well as carbs to replace spent muscle glycogen. Step #1 in taking your recovery as seriously as you do your training is to actually give your body time to recover. This means not training every single day of the week. So for example, if you’re doing the novice Starting Strength program, you only lift 3 days a week.

Hopefully you enjoyed reading and learned something new from this article. I’m confident you’ll find yourself with fewer aches, increased range of motion, and improved recovery from your fitness-related activities if you employ the recovery tips mentioned above. If you have any questions, comments, or success stories please feel. 2) Schedule ample recovery time between workouts Delayed onset muscle soreness —DOMS, for short—is a common sensation felt after lifting weights.

Most trainees actually base the success or. Better recovery could be just a glass (or two, or three ) away. Among many other functions, fluid helps to remove the metabolic waste a heavy workout produces. According to the American Council on.

Unlace your sneakers, stash your lifting gloves, and trade your quick dry shorts for a pair of super comfy leggings. It’s time for some deep-down, good-for-your-bones post-training recovery. By the.

List of related literature:

Time: All-day event, such as a 100-mile bike ride, triathlon training, or long, hard hike Meals: Two days before, cut back on your exercise; the day before, take a rest day to allow your muscles the chance to replace depleted glycogen stores.

“Nutrition” by Paul M. Insel, R. Elaine Turner, Don Ross
from Nutrition
by Paul M. Insel, R. Elaine Turner, Don Ross
Jones and Bartlett, 2004

Travel is also a good time for those random workouts mentioned above.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

For Phases 1 and 3, do each workout (Workout A, Workout B, and Workout C) once a week, resting for at least a day after each session.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Do one of these simulation rides every third day, with recovery workouts between them.

“The Power Meter Handbook: A User's Guide for Cyclists and Triathletes” by Joe Friel
from The Power Meter Handbook: A User’s Guide for Cyclists and Triathletes
by Joe Friel
VeloPress, 2012

When it comes to recovery, your mindset should be: Tomorrow’s workout begins at the end of today’s workout.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

The best way to avoid this pitfall is to follow a long-term, periodized training plan that schedules weekly rest and recovery days, monthly rest and recovery weeks, and annual rest and recovery months.

“The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance” by Loren Cordain, Joe Friel
from The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance
by Loren Cordain, Joe Friel
Rodale Books, 2012

Follow the sequence of your weekly schedule, and keep to the assigned workouts and intensity.

“The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself” by Eric Orton, Rich O'Brien
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself
by Eric Orton, Rich O’Brien
Simon & Schuster UK, 2013

For example, when you’re consistently completing 3 body-type workouts a week, try to exercise 4 or 5 days in a row (with the off-day routines on the fourth and/or fifth days), or try to make some subtle changes to your diet, like eliminating desserts or limiting alcohol consumption.

“Escape Your Shape: How to Work Out Smarter, Not Harder” by Edward Jackowski
from Escape Your Shape: How to Work Out Smarter, Not Harder
by Edward Jackowski
Atria Books, 2001

Whatever your approach, never compromise recovery to gain fitness.

“The Cyclist's Training Bible” by Joe Friel
from The Cyclist’s Training Bible
by Joe Friel
VeloPress, 2012

On as many days as possible, either later in the morning or immediately after this routine, if time permits, perform 20–30 minutes of fasted, aerobic cardio, such as an easy walk in the sunshine, a yoga routine, sauna, hot-cold contrast, a swim, or a bike ride.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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127 comments

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  • hes not even competing and he still eats like this. But to maintain his size, he has to eat. but eating clean like this you feel better anyways

  • These are awesome tips. It’s good to see someone else giving good info about recovery. I remember from playing in the NPGL with Wes how awesome of a dude he is.

  • I Always cheat in my HIIT spinning class because I rest longer than the rest of the class so than when I recovered I can give a 110:/: instead of only 80:/: I love blasting the class that way. I might take off my saddle one day ��

  • Jay great advice about picking a pro thats similar to you. Both same height and weight myself and you before starting body building and same sort of body shape! Also from Massachusetts. Thanks again!

  • Please incorporate a flexibility course in the Thenx app. It would be nice not having to go to a separate app and I already trust the thenx team to be knowledgeable and effective.

  • YOU CAN NOT “SPOT” BURN FAT YOU BURN FAT ALL OVER OR NOT AT ALL BUT YOU CAN KILL BRAIN CELLS WITH TATOO INK SEE ABOVE VIDEO!

  • Can you give more info on your ice bath?  Do you leave it filled all the time?  Do you leave it on or unplug it occasionally to avoid creating a big ice block?  Any other tips?

  • As always sir thank you for the data and content. I have been researching and thinking about getting an infrared sauna this clinches it. I also look forward to the added looks of consternation of my neighbors as I jump in a freezer full of water each AM, they thought me pushing a sled around was odd this will blow their minds. Also just gotta say where’s the JB logo shirts? Hurry up man so you can take my money!

  • Josh, what are your thoughts on knee sleeves to help with knee pain/inflammation? I don’t ever remember seeing you wear them. I am using “voodoo floss” to help but it doesn’t seem to be doing the trick. I don’t want to just put just a bandaid on a problem.

  • I think it’s good to keep the heart rate up throughout the workout. The only time I let my heart rate kinda settle between sets is when I am doing uphill sprints and that’s because I have no choice.

  • I have hated my body the entire life. Im happy you can confirm that getting shred while building muscle actually works. Im trying it right now with a 500-600 calorie decifit. I hope its promising. It takes alot of time though..What im struggling with is finding cheap protein foods. Cheapest i can get is protein powder, chicken is expensive here in my country. And im tired of eating pork and kidney beans with rice..

    If i was a fisherman i would go catch shrimps everyday and eat that everyday. Its packed with proteins:))

  • JB have you got any books, movies, music that has inspired you or that you refer to for fuel to stay motivated?

    Loving these videos mate, been paying the man ever since I seen your first!

    Much Love from Melbourne.

  • Totally agree with the afternoon caffeine.. I cut mine out (mostly caffeinated tea & the occasional latte) and falling asleep improved. No more melatonin for me.

  • I’ve never listen to die tips..
    I know my own body.. I think people are a bit lazy.. to try different things to see what works what… try not to eat the same stuff all the time change it around see what results I get…

  • Recovery? Drink a lot of water. Stretch. Myofascial release. Magnesium. Basic 10 bucks vitamin complex. Complex carbs. SLEEP. thank you,ciao.

  • OMG jay wanna be slim?? He wanna lose muscle mass�� he wanna be a fitness a guy!! He’ll not gonna be JAY CUTLER like he use to be, the big guy
    What ever jay, you’ll still be the 4× Mr Olympia��

  • So after watching a lot of youtube fitness dudes and bodybuilders, Jay to me is like the king amongst these YouTube and Instagram fitness and bodybuilders.

  • Wow this is soo big..Dr. Berg I cant say thank you enough for teaching me..The best way I can help is letting people know about your channel

  • Chris, I have friends that believe in using a foam roller or gun after workouts. My belief is it can cause unnecessary inflammation/swelling, given that it’s forcing blood flow to those areas. What are your thoughts? Thanks again for the content.

  • Doctor axe how to treat gluteal atrophy i have been from gluteus medius repair because it was torn but biopsy shows musclular atrophy help me doctor it is painful and i am losing weight

  • I have been on the fence researching saunas a year, pulled the trigger on a Sunlighten. Told them buying this cuz Josh said so dammit! Hey Josh tell em I need it quicker please. Thanks again as always for paying the man.

  • So then are tabatas not ideal? because if I go hard for 20 seconds, the 10 seconds of rest following is usually not enough to bring down my heart rate that much before the next set of 20 seconds. Or are they effective because it’s only 4 minutes?

  • I’d feel more comfortable with a ratio for working out to rest for different types of muscle physic.
    Baffles me that nobody has/wants to share that sort of info.

  • I wonder if this explains why so many otherwise healthy people come down with atrial fibrillation since you are throwing off your beat cycle repeatedly over a long period of time

  • Great stuff. At 47, recovery is as important as the work during the WODs. I’m always looking for options. Thanks for sharing! PTM.

  • People saying sad but  just Jay’s relaxed style. A welcome change from the dudes who have to yell at the camera and move their hands constantly while talking.

  • FYI: raw egg whites contain a protein named avidin; it binds to biotin in the body and can accelerate balding. It is only deactivated by cooking (denaturing process).

  • How can someone sleep for 10 hours, I am lucky if I can get 6. I’m just not wired to get that much sleep, it’s never going to happen. I wouldn’t mind sleeping more, but not everyone has the ability to do it

  • Most people lack Drive in they’re exercising… they don’t need to worry about rest and Recovery… once they become Breathless they will stop and catch their breath… however I never see anybody that’s out of breath, except me!

  • Couldn’t take my eyes off of the picture on the left….some fine-looking quality CANNABIS just pouring out ready to be grabbed and puffed on!!!!!!!!!!!

  • Dr berg can u give us an exercise plan
    And I just finished my third adrenaline night formula should I buy another 3
    Because my sleeping is not fixed yet and it’s my fault I keep drinking coffee at some nights

  • You tear your muscles up every time you ride? I must not go hard enough, for me it’s more of a energy level thing then ever getting sore (unless I run or squat)

  • ¡Awesome! This is a perspective that no one has ever taught me about recovery time. I take the lesson and I’ll implement it in my workout routine. I suppose that we can expect the same effect in the recovery period between days, ¿right?

    Greetings from Spain.

  • Simon, you were actually right first time. From a botanical perspective, a pea is actually a fruit (in that it is the fleshy part of the plant and it contains the seed from which a new plant can be grown). #GCNdoesscience

  • Yea the cupping is very good..I’m not sure about ice bathing ��the floss tape and the power gun works wonders especially the floss tape I put it around my whole leg at times due to my injury,as for my sleep I’m still struggling ��

  • Protein not essential afterwards. There’s loads of studies on this that debunk you needing protein straight after. It is important but nowhere near as important as carbs

  • Very valuable advice. From my personal experience of lifting weights I have seen that when I listen to my body, it responds better. This includes waiting for the body to recover completely in between sets & also post workout leads to sustained strength, endurance & size gains. Rest required to recover from a set & from one workout session to the next varies from person to person & excercise to excercise. I personally workout just 2 days a week, around 30mts/workout. Earlier I used to workout 5 days/week, around 1 hour each session. I used to feel drained & became prone to injuries.

  • I agree, Dr. Berg! I am 59 years old and when I train, I train HARD! I have found just listening to my body that I need to step back and let my body recover a day before training again for best results and feeling like I am balanced. Love this video. It is right on!

  • Hey Josh! is your ice bath a freezer? I have one as well that i can fit my legs in but how exactly does that work? I dont want to mess up the freezer haha thanks!

  • Dr. Berg, you mention more recovery and allowing the BPM to drop to a reasonable level, sometimes this may confuse folk especially those that are walking or running. I’ve found a good guide is that when a persons breathing is back to normal they can then continue with their work-out. For example, say a walker has been walking at a brisk pace for 500M say 5 minutes, a fit person won’t be breathing too hard but then if they include stairs or a steep hill into their circuit their breathing rate will increase significantly. Once at the top of the stairs or hill, they should keep walking until their breathing is back to normal, then continue their walking circuit. I’ve found that a reasonably fit person can walk comfortably at 6kph on flat and undulating ground and also incorporate stairs or very steep hills whilst maintaining that pace of 6kph (10 minutes per km). Try the breathing recovery rate instead of BPM, it’s also a lot easier for folk as they don’t have to check their pulse. I never run, I walk, small steep hills (I call them one minute hills or 1.5 minute hills )and as such they are only 100M or 150M in duration, the next hill I climb is after I can breathe normally not when my pulse is back to “so called normal”; if BPM is used, there’s many folk who would never have their pulse drop back to normal even after 3 or 4 hours. Having said that, the info you provide is spot-on, recovery is the key and over-training is very bad. Well done Eric.

  • You had me right up to, “Aim for five to 10 servings of fruits and vegetables a day…” Anybody who recommends this sort of bullshit is living in a fantasy land where people have time to prepare dozens of meals a day. I drive a concrete truck for a living. There are days I start the truck, get loaded and don’t stop again until the end of the day. Twelve to Fourteen hours later. Eating all day long is yesterday’s science b(r)ought to us by the food industry who wants us to…….eat all day long. The body never has a chance to burn stored fats when you’re creating glucose events all damn day. Hey “Doctor,” where does our body store toxins? Fat cells. If you’re not burning stored fat occasionally you’re allowing toxin levels to rise. Never in the history of mankind has there been a society of humans who ate 10 servings of fruits and vegetables a day. Pure bunk.

  • Dr Berg, I wonder if you are mixing rules for strength training and aerobic exercise…when your heart recovers between sets can throw off muscle growth….and recovery between workout days has more effect than most people realize.
    Dr Doug McGuff has a book:
    Body by Science, that gets into rest and strength training.

  • Dr. Berg thank you so much, can you talk about teens and ketogenic? Because you’re always comparing people who are way older and I’m 17 but I started gaining weight even if I didn’t eat that much more and having issues at 12 years old so at the start of puberty….. I feel fatigued all the time and when I stand up I feel kinda deezy…. and I have developed a buffalo hump and I don’t know why! Please help me ♡

  • Jay has really gotten much more personable and laid back since he stopped competing. He was such a machine during his competition years he was like a monk, which I respect. But it’s nice to see him come out of his shell:)

  • Dude how would jay know whats good for recovery when he’s on gear, gear speeds up recovery 2 to 3 times as fast as dudes not on gear so if your natty your fucked your gonna have to put up with slow ass recovery

  • Hey doc u make a lot of sense to me. I’m from India and if you wanna know more about India truely then watch ( India in details ) on YouTube. I’m sure you will b suprised

  • Totally slacking there GCN… absolutely no mention of Pilsners, Ales and wheat beers for post ride recovery, not to mention coffee as well. Thumbs down this! Just wait til GCN has the newest sponsor of Newcastle Brown and we’ll happily never hear the end of it from Lloyd.

  • Although I had hear of the terms and concepts, I have never really seen a concise piece that puts it together in a quick and easy tip. This is by far, the best tutoring piece on rest or intervals between exercises that I have seen so far. I can imagine that the same logic applies for rests between workouts, but I would like some clarification on that. I am a person who enjoys longer workouts lifting heavy volume with standard 10 to 12 rep sets.

    All in all, this is one of the greatest fitness and wellness sites out there. Thank you for posting the video.

  • Thanks for the tips I always like to find out new things and try them for myself. See how things work out for me. Definitely going try some these the less expensive at least or a version of it such as a hot shower for sauna.

  • Dr. Axe, I have a serious question. I buy your products too btw lol; but anyways. I attained a lower abdominal injury, which is not a hernia I went and got examined by medical doctors where I live in Sheridan, but anyways. I’m just wondering do you think this will heal. I have been icing, and doing heat therapy. However I haven’t taken off from the weight training, however I did cut back the intensity. Please give me some guidance with this injury it is pretty discomforting.

  • I have a nutrition plant not die and I also don’t have a lot of junk food sometimes I do like Pizza once in awhile but it really doesn’t make me go to sleep because all the sugar cuts on that has. It’s been awhile since I started working out and it’s been fun lately I really feel depressed and less anxiety attacks. yeah so great video.

  • Few weeks before, while browsing for Vitamin A facts, I stumbled across Berg’s videos. That’s it. No turning back. All health and nutrition concepts explained in layman terms and to the point. A doctor providing such a valuable health information ‘free’ of cost is incredible and ‘true’ service to all. He is ‘empowering’ mankind with knowledge about health and nutrition.

    I’m from small town in southern part of India. The reason for saying this is to convey the reach of his videos and service. Now I’ve completely avoided ‘sugar’, but became addict to something else — his videos!! Dr.Eric Berg is simply god sent gift to all. Thank you!!

    Few questions (I may not have viewed all the videos so ignore if it is already answered)
    — what is exactly wrong with deep-fried? say, frying a healthy vegetable like cauliflower in a good oil like coconut oil.
    — what is levulose sugar? claiming GI of 19
    — There are claims that excess vitamins and minerals are harmful? How it is practical to keep track of this? For example, sauerkraut (1 serving) may have 1-week of Vitamin C. If we take it regularly, is it harmful?
    What causes grey/white hair? how to reverse it?

    Other question that I keep asking myself is — how come I missed these videos so far:)

  • Thank for the advice man. #2 Ice Bath and Breathing. Can you elaborate a little more on the breathing techniques… I see there’s lots of different ones.
    Cheers

  • Sometime getting to bed early sucks, but a good night of sleep is so worth it. You get the reward for it instantly the next morning.

  • Hi Dr Berg. I have one question. Does recovery lose more fat and raise our health level high? Basically what’s the reason of resting our muscles during workout? Thank you! ����

  • Is there any treatment for muscle fatigue and weakness after weight loss? I just wanna give up to work out seriously the muscle fatigue is the worst thing specially when you have kids ����‍♀️��

  • i had been busy lately and havent really much training for the past months and i was thinking of getting back into the saddle, what are your recommended steps on how to get back to training:) thanks GCN

  • My question is when the weather is warmer, my muscles are really adabtable not swollen no pain and i breeze through my exercises but then when the weather changes i really feel it in my muscles to warmer up quicker especially in the colder weather to exercise even a do walk run.? I can do far more effective exercise when the weather is warmer. I hate the cold weather it effects my workouts and knocks me off my game!!

  • Got it. Nice video. How much time for recovery? I take soreness time and multiply it by 2, but I’m not sure, really, and I find confusing info on the internet

  • @globalcyclingnetwork Was that pea-averse meal ‘enjoyed’ anywhere in the neighbourhood of Glastonbury, by any chance. Apologies for this Belgian’s lack of Brit scenery knowledge, but have been to Glastonbury and that looked like the church/cathedral ruins in the background!

  • What does Daniel Loyd think about Mr. Lastie copying his bike? Is it flattery of is it a #CrimeOfCycling?I’m just kidding, Tom,
    because I’m just jealous. We all know you picked a great bike. Love the colors.

  • I have no problem with the rules of recovery. First I lite up a joint and smoke about half of that, then I get the munchies so I will raid the cupboards and eat everything in sight, after that I crash for the duration of the evening.

  • Mam 51 lat i żałuje ze nie było możliwości oglądania takich filmików damnie ten chłopak to mistrzostwo świata strasznie mnie motywuje do prostych ćwiczeń w domu ����

  • Protein supplements provide convenient and nutrient specific (BCAA, Glutamine, etc.) ‘snacks’ either before, during or after training and although more expensive than food, there specificity and ease of consumption/digestion makes them a valuable addition to the food diet of most athletes. Who would otherwise struggle to sustain training intensities not usually compatible with a typical working/social life.

  • These are great! Haven’t tried most of them. Definite food for thought. I’ve always got a lacrosse ball with me. Find it hits the spot!

  • Add in post-ride stretching, massage, etc. Excellent for recovery. Never stand when you can sit, never sit when you can lie down.

  • Is Simon eating Alphabetti-Spaghetti…? Dan, learning from the teachings of Kenny Van Vlaeminck, is eating peas for his preparations and nutritionals. This is why Dan has nice levels.

  • He was so close to being spot on until he recommended more fruits. You probably already get plenty of fruit or too much high glycemic type fruits and juices, just get more vegatables the dark green ones

  • Sorry, but, a hard workout and exercising late at night stimulates adrenaline and makes it hard to sleep the polar opposite of what you want… sorry, but, def bad advice. Before work is the best.

  • Two soft boiled eggs with a pinch of salt and pepper after training, no more muscle soreness and keep the virus at the bay, at least for me..

  • Amazing video! As usual!
    Question: Is it possible to list some food/recipe that you prefer in these type of video? Just some quick examples!

    Thanks again for all the info you put out there!

    Gab

  • 01:50 NO it’s not ‘essential’ to force calories into your mouth if you’re not hungry. This idea perpetuated by supplement companies is great for sales, but it can severely delay reaching one’s physique goals.

  • If u want a better stretching routine do the Stretchong of Shifu Yan Lei u will realize how flexible you get. I can now come 10cm deeper to the floor after 2 months.

  • 1.55-2.08 “if you’re trying to build muscle get your body weight in protein, and if you’re trying to build muscle get at least half your body weight in protein if you’re trying to build muscle”? Lol

  • Doesn’t this contradict what you say about HIIT and intermittent fasting because with most HIIT programs you only rest for around 30 seconds in between sets.

  • I couldn’t move my arms after second day of training and couldn’t go thr third day….after he said take 2 days off the first week I literally paused and stopped feeling guilty

  • What if I just started training legs and glutes at home with just resistance bands also no weights, I do feel sore, what do I do on a rest day?

  • Basic counpound movements are for beginners and most people are beginners whether they want to admit it or not… most people are delusional… they want to start out with the advanced isolation exercises!

  • So many doctors and professionals make this comment about “whey protein” and it doesn’t take into account that so many are allergic and it’s doing the exact opposite of what it’s supposed to do. It’s causing digestion issues reducing the nutritional value of the other foods you are eating, it’s increasing inflammation and gas production making the whole process terrible and ending up almost worse than before. Smart protein and smart nutrition should be mentioned.

  • I’d rather follow the diet of a men’s physique competitor instead of a body builder. I like being 175 and ripped instead of 250 and uncomfortable

  • If I even attempt one of your workouts without breaks or proper instructions, I might be dead or half-wasted, with my entire body being sore. Can someone write my will if I ever reach that state?
    Welp, time to start torturing myself before bedtime

  • Don’t
    Overtrain, Take 1-2 day/wk rest
    Eat sugar
    Isolated exercise work

    Do
    Anti inflammatory diet chia flax salmon…
    Body weight/2 in grams protein
    Compound movements in gym
    Fruits and veggies
    Sleep

  • Have you looked at Amino Acid mixes for muscle recovery. I’ve been working with Amino Vital and they have a good bit of science on it, but am wondering if you have tried or know about Amino Acids for recovery. I’ve included a blog post from them http://bit.ly/3simplerecovery

  • Eating junk food does not slow down muscle recover. Absolute total bullshit. The strongest powerlifters on the planet eat everything. Its all about calories.

  • as an ex vegan of 6 years, dont listen to the nonsense about fruit and veg, they store energy as sugar so defeats the first point he made

  • Some great information, some not so great, and some ridiculous (eat a non-inflammatory diet). However I always support someone who is trying to promote strength training and a healthy lifestyle no matter how good/poor their information is.

  • Hi just got elbow pain from working out been working out for 2 an half years and now I started to get elbow pain what you suggested

  • What do you think of KT tape? I use it but idk if it’s just a placebo effect or what but I’d like to get your opinion on it. Thanks. Keep winning.

  • As some who is in his late 40s and battling numerous bowel problems from taking a lot of protein powders in my youth I strongly recommend Real food. Have chicken, egg even milk but stay away from the powders unless you absolutely have to because you cant get some thing to eat. Its not food and your body does not know what to do with it. Every one says they use it because they are sponsored by a manufacturers. Real food offers better results. Just my 2 cents worth.

  • Hello D. Axe. I’m taking one of your protein collagen powders. Love it. Quick question. Doing intermittent fasting and keto through out the month and have lost over 10% of my weight. As a result I have been motivated to be more active and I am starting to move around more. I’m still over 500 pounds and I’m 34 years old. Been obese since I was 4. Was 284 pounds in the second grade and only increased my weight to 360 by the time the 5th grade came around. Just from doing a little activity around the house on sunday has caused my feet and ankles some real soreness. The recovery has started but has not fully gone away. How can I start to work out and avoid this issue?

  • (1) They’re called “compound movements” not “compounding movements”
    (2) “Squats with overhead press combined” is idiotic not the least of which because the weight you use for squats should be significantly more than what you use for overhead press
    (3) “Internet fitness expert” doesn’t seem credible

  • So much false information here. For instance acute hormone increases due to exercise (and especially specific exercise selection like thrusters as he mentions) have been proven to have no impact (which makes sense, you’re only doing the movement for minutes out of the 24-72+ hours your muscles are recovering for).

    See the other comments for a bunch of other unscientific statements given here, e.g. inflammation is good for recovery, you don’t need protein immediately after a workout, etc. Doctor should learn the research from the last few decades or shut up.

  • After you finish a workout, do you not do any stretching until you’re about to go to bed? Or do you stretch once immediately after exercise and a second time right before bed?

  • Sleep tip, put your WiFi router on a outlet timer so that it is powered off while u sleep. WiFi radiation is not good for sleep. Also Keep your cellphone away from your body or use airplane mode while sleeping.

  • Just started an intermittent fast with a 16 hour fast and 8 hour window to eat with a caloric deficit. I still try to get as much protein as before but less carbs and sugar, adding more vegetables. And contrary to the myths, fats don’t make you fat. And the only time I’ll treat myself to a sugary snack is once a week when I’ll buy a pint of Halo Top or Enlightened ice cream, which has only between 280-400 calories in the whole pint and much less sugar than regular ice cream. These have about 20 grams of sugar in the whole pint, regular ice cream has about 65 grams or more. I’m also drinking a lot of water and when I drink alcohol(maybe twice a week) I’ve cut down on beer considerably and instead have vodka and seltzer, no carbs. Lost two pounds in the first week and my goal is to lose 25 pounds by the summer, that would be ideal.

  • less sugar but more fruits and vegetables? some fruits have alot of sugar like bananas. do you mean to lower the amounts of refined sugar?

  • Isn’t inflammation necessary for muscle recovery? As unpleasant as DOMS are doesn’t it help stimulate protein synthesis in muscle cells?

  • Ok so clearly this guy knows very little about training. He may know some about nutrition but not nearly enough about serious weight training/body building/powerlifting etc

  • What he’s saying at 0:30 is false information. Specifically doing ab exercises does NOT burn your belly fat. The only way to burn belly fat is to lower your overall body fat content. You do that by doing tons of cardio and weight training. It’s misleading to the audience when you say ab workouts burn belly fat. Ab exercises burn calories yes, but that’s like trying to hunt a bear with a BB gun. Doing cardio and weight training is like hunting a bear with a 50 cal machine gun. Ya dig?

  • Real Finnish sauna would beat infrared any time, though building one is more complicated with all the moisture blocking etc. Also check out Oura ring, it´s the best sleep tracker out there, really informative stuff! —> Ouraring.com

  • People stop hating on him for not been a buff dude talking about muscles, he’s a dr an he will know more about your little finger than you know about your own diet

  • Hey everyone, I’m a passionate Physiotherapist who’s interested in trying to better understand post-workout recovery, and I’ve put together some thoughts on how best to go about it. Hopefully, it helps those looking for better recovery! https://yourwellnessnerd.com/optimize-post-workout-recovery/

  • Good and intresting video! Tell me please what mode are u using for recovery after workouts and for knee health? “Active recovery” or “Massage mode” or “Strength modes”?

  • I’ve never thought the current trend of ignoring the warm-up and cool-down stretching period was very smart, and you have gone into even greater detail on why it is not the best thing for the human body to keep pushing it so hard and not letting it recover. Well, maybe you can get away with more of the intense HIIT stuff and driving yourself hard in workouts when you are in your 20s; not so much in your 50s. I think one of the major reasons why I can still get as much exercise as I do at 54 is that I spend a lot of time doing slow yoga and stretching everything out. I have to remind myself sometimes that it is okay to do nothing or take a nap, though, because it’s just as bad for me to skip the rest period as it is to do nothing at all, ever, and then wonder why I have all kinds of trouble as I get older.

  • Hey I am here to really get tips and advice to improve on my life as far as nutrition and fitness to become a better person and hope you guys can help along this journey thanks

  • CV sciences CBD balm is one of the best things I’ve ever found. Kratom is awesome too. Couple that with Natural Calm and a chiropractor and you’re good to grow.

  • Where did you get this from? A large part of improving fitness is raising the heart rate and keeping it elevated for a period. If doing resistance exercise, as I do four days a week, it has aerobic benefit if I can keep my heart rate in a workout range for an hour. Adequate rest is crucial, but that comes after the workout.

  • First vid iwatched from you dude, experience earned advices are always welcome and much appreciated!
    Keep it up man! Keep paying!

  • Jay I agree with you I learned from you eating two meals before my workouts is giving me crazy pumps I used to just go in the morning after oatmeal whey protein and a banana and now I go in the early afternoon I like it a lot better thank you

  • You should check out cryotherapy. Joe Rogan and Dr Rhonda Patrick have mentioned it on his podcast. Does wonders. In addition; many cryotherapy places also have recovery boots such as normatec recovery boots which help with blood flow for your legs.

  • Hey Josh, what’s your thoughts on rest day? I am 44 and like to train everyday, I have started to mix up my sessions so I don’t have a rest day, in your training schedule do you incorporate them? I train to a really i level so I just mix up the high intensity workouts to say every other day with strength in between? Or should I still throw in a rest/recovery day? Any advice would be a great help?
    Always paying the man! ��������
    Jason

  • Great vids josh. What would you recommend as a preworkout if my normal training time is 7pm. I’m trying to cut coffee out after noon.

  • I’m a fan, but it must be said that the GCN lads should not be talking about diet. Advising people to eat eggs? The GCN boys should put on their daft glasses and lab coats and check out the ACTUAL science. NutritionFacts.org website or YouTube channel is a great start. Otherwise, good show!

  • tim trial,yeah vegan alert.i agree with lina brooks. leave the milk alone please. or do i dare ask, how do you like your osteoporosis? milk is the worst thing ever, period.

  • I’m a cyclist with a major problem. Heavy dead tired lactic legs. Low watts per kilo. Getting worse. 43 years old been on bike 30 yrs. Wonder if I don’t drink enough. Seam to forget drink in day when at work.. Only ride 4 times a week 90 mins each heart stays at 75-81%. Could push more but legs been dead all of 2020. Any advise. Tried weeks off. Hasn’t worked. Thanks

  • There are not many good sources on the internet about Vodoo bands, maybe you make one for us:)) Thanks in advance sir!!! Greeting from Turkey

  • I just wanna fully recover after a hard days of work and wake up nice and strong. Your fuckin huge by the way I bet the girls are all over you��

  • Hey Josh, Clothes over electronics to block out light could over heat your shit or start a fire. Better to put black electrical tape over the little LED lights to block them out. That way your electronics can still vent and cool. Cheers.

  • Little late but when you say no caffeine afternoon is that also pre workout drinks containing caffeine? Just checking. I usually veer away from caffeine in drinks but for heavy fast power exerting movements I find a small amount of caffeine is beneficial. Thanks!

  • muscle recovery is a part of working out, but not doing isolated exercises is just stopping you from getting your maximal possible gains? and why would i squat and military press at the same time? so i can fatigue faster, more risk of using poor form, and not lifting the weight that my legs can handle but my front delts can? if you’re working out to be healthy sure, but if i’m trying to workout to be stronger and/or reach maximum hypertrophy, avoid those two ‘donts of muscle recovery.’ its just avoiding muscle soreness, which will inevitably avoid possible gains

  • I understand this perfectly. Usually I do my sets til failure then go home so about 45 mins to an hour. But if you do your sets then go for a short toilet break, I feel like I can do a few more.

  • This is a great video. I follow this post workout meal. I just drink my oat meal in water to get it down quicker. One solid meal 1hr post. Thanks Jay

  • A nice “a ha” moment. Stretching at night relieves the lactic acid and allows you to be more effective when you work out tomorrow. That is some serious advice you can feel instantly.

  • Dr. Berg, I tend to get flu like symptoms a day after exersize even when I start slow. And to add to that I get muscle soreness lasting over a week? I’m only 36

  • Do 30 seconds rowing at high speed, then 90 seconds rest. Do 6 repetitions and are done in about 10 minutes. Simple enough to be something I can stick with.:)

  • Voodoo floss is awesome! Had golfers elbow so bad and nothing seemed to fix it… until I bought a voodoo floss! Within a week I was able to start heavy pressing again. A month after I was able to do heavy rows! Now I can even do curls and get minimal elbow pain.

  • Sir Thank you so much for this great tips for recovery! I don’t know about the cupping and the needles they scare me!;( but the sauna and sleep I need those two! I don’t know about cutting the coffee!!!Nooo lol But thank you for good clip again! have a great recovery!