Improve your recovery(breathing, meditation & more)

Anyone who actively goes to the gym takes their training sessions really seriously, but yet so many neglect the recovery period. Training and Recovery are both exactly equally important.

Mike Metzer says to let your muscles rest, but that doesn't mean don't do any exercises completely. You can still train your arms on one day, but your entire body will be stressed.

You have to deal with mental health, you can meditate, and you can move around throughout the day when it feels good. Don't just stop exercising completely on your rest days, do a couple plate push-ups or do a stretch that really hits the spine.

Cardio will improve your recovery because it gets blood flowing, and it also builds new blood vessels that stay with you permanently, so they will always aid your circulation.

Staying on this topic, you want to be in rest and digest mode. If your nose is always clogged, you are breathing with your mouth, and if you are breathing with your left nose hole, you are in rest and digest mode.

If you are breathing normally and you feel like your heartbeat is racing, your blood pressure is high, your muscles are tight and your mind is racing, you may be in fight or flight mode.

If you find yourself in fight or flight mode, alter your breathing by breathing light and making your exhalation longer than your inhalation. There are many benefits to breathing light.

Most chest breeders use their extra muscles for breathing, so you want to use your chest for breathing and not your traps.

Breathing slowly and having a longer exhalation helps to get you out of the fight or flight mode, and this applies to your training too. Breathe slowly and focus on your breath right.

Next, you want to have muscle control. This is hard to do, but try to relax your muscles, maybe do yoga, ninja, or do some other practice, or just sit on your couch maybe and be pay attention.

Eating more frequently can also impact recovery, but if you want to lose weight slowly, you need to cut down the calories you eat in your fifth meal, then remove it all together, then cut down the calories in your fourth meal, then get down to three.

I think cold showers can affect hypertrophy, but if you give some time after you train or you don't take them right after you train, I think you'll be fine. Hot baths are also fine.

this blog is based of rooslang check him out.