Checkout our NEW Site... Click HERE

How much rest and days off?

How much rest and days off?

5 things you should do and then 5 things I do... Because I'm not going to lie.

What you SHOULD do:

1. Schedule at least 1 whole day off from training and just rest your body. This allows recovery.

2. Take a week off every 3 months to give your body a break from the intense training regimen. No need to do this if you're not hitting it hard at all.

X

3. If you're sick do not work out. A slight nose cold = no problem but listen to your body. When you have an infection your body is interested in fighting that, not to build muscle. When you add a catabolic stress like training onto an already challenged immune system you might end up sicker and also recovery might take longer time muscle wise.

4. If you have strained your muscles, fight overuse injuries and pain, go see a specialist and try to find the root of the cause. Rehab it, train smarter. If you can't train around it you need to rest it.

5. Vary your training volume and intensity. Your body responds to change and giving it a slightly lighter protocol can allow recovery and increased strength when you DO go heavy again.

Now over to what I do... And remember I don't pretend to be a role model. Just honest here

1. I struggle taking days off. Always have always will. I can go months without a day off... But then I feel guilty. I rely on the fact if I REALLY need to rest my body will STOP me from going training. Until that day... I give myself permission to train as much as I want.

2. I schedule days off when I travel. I purposely don't pack training clothes or shoes so it's harder for me to work out. Shit happens though and I've trained unplanned.

3. Knock on wood but I'm seldom sick. When I've been sick I've trained anyway.

4. I have had many strains, pains and some injuries over the years, but since I don't want to stop training I've always taken care of it, researched it and learned what my body tells me so I can give it what it needs... So I can keep training.

X

5. I'm better at varying reps, sets and structure of my workouts now than years ago. I used to go heavy heavy with low reps all the time, but then realized it wasn't the most efficient approach. Now I mostly vary between total load (higher reps = greater total load) and as heavy as possible. I'm infamous for my LONG workouts with lots of volume but I also do short ones.

 

 

fd_12week


New to Fighter Diet and Pauline? Try a Fighter Diet Challenge!  

This is what Fighter Diet can do for you!

Try one of our 12 week challenges for the full support of Pauline, our moderators and thousands of women doing the same thing you are, sign up for our next challenge/s, THE BUTT BIBLE or THE SUPER SHRED, one with focus on building butt and one with focus on full body build & burn.

Both start January 2017 and we have 3000 spots available in each, we fill up fast so join now to make sure you get your spot, we always sell out.

For beginners and advanced, all can join, workout programs for both! You need access to a barbell, a bench, some dumbbells - at home works just fine or the gym.

butt super-shred

Real People with Real Results from Fighter Diet !

Testimonial-Optimized

14591618_1133805036710523_3179989816315197034_n

Rebecca Testimonial

Cindy Busch 500

500 Optimized-1500 Optimized-2

There is only 500 kit.3 available so pre-order yours now!

Katiuska Perez Birchall‎ KITkit3rebeccakit3

Listen to Challengers!

Autumn Jones (video), listen to her journey with Fighter Diet (Video)

Listen to Tori Riegler!

Listen to Autumn Jones!
 

FD-FB-AD-ROLL-1-COLOR-2

Get the GUIDANCE you NEED through your FITNESS JOURNEY with a Fighter Diet Challenge! 

fd_12week