Pushing Through Fatigue: Don't Be A WIMP!

It's been a while since my last article, and for that I apologize.  School has kept me quite busy, especially as the semester is wrapping up.  But today, I wanted to address a topic I see far too often among my friends looking to get healthy, fit, strong, ripped, or whatever else you might want to call it.  And that, of course, is the topic of fatigue.  You know, tiredness, soreness, yawning-ness....yeah I just made that word up.  But you know what I mean.  It's that feeling you have the day or two after a really hard workout, where you crawl out of bed, open your eyes, and realize that you want nothing more than to skip today's scheduled workout and curl up on the couch with some chocolate milk and a bowl of cereal.  Your muscles hurt, your brain can't think, and you feel so inflexible that it wouldn't be out of the question to attempt to loosen your muscles with a rolling pin.  So what should you do?  You know you have to work out -- you have a goal you have to meet.  But you're sooo tired, and maybe your body is crying for rest.  Which should take priority?  Your long term goal, or your aching back?

Well, honestly, it depends.  Sure, there are times when you should take an unscheduled day off and occupy the couch like it's your J-O-B.  But, my loyal readers, you won't be happy with what I'm about to say (or maybe you will, I don't really know.)  When it comes down to it, THOSE TIMES ARE FEW AND FAR BETWEEN.  If you've been on your workout plan for a while, and it's been working, your body probably can handle the workout for that day, even if it doesn't feel like it.  Heck, I work-out 9 times per week, nearly three and a half hours a day (two sessions.)  If I'm not walking into the gym a complete zombie, then I know that day will be absolutely fantastic.  When push comes to shove, you NEED to learn how to push through fatigue if you're going to get anywhere fast in your workout.  If it's not your rest day, it's time to push yourself to your max.  Will it be the same maximum level that you had on a good day?  Probably not.  But as long as you're giving it your all, that's enough.

But I can hear you yelling at me "WHY!?!  Why should I force my way through the crappiest, most painful feelings I've ever known!?!  What are you doing to me??"

First of all, calm down.  Second of all, I'm going to ask you, as politely as possible, to suck it up.  Listen, lifting weights hurts.  It makes you big, strong, and ripped, but it hurts.  It's fun, BUT IT HURTS!  If you're not feeling at least a little pain the day after, you're not working hard enough.  And to answer the question as to why you should push through the pain, the answer is quite simple:  It forces your body to adapt to heavier, more frequent loading.  It doesn't just "suggest" to your muscle fibers that they grow bigger and stronger, it FORCES them too.  If you're pushing your muscles to the point where they start screaming "NO MORE!!!" to you the next day, then laugh in their face and push them harder.  If you do, I can almost guarantee two things will happen.

FIRST:  You will make GREAT progress.  Heck, I'd say have of the personal records I've set have been on days where I was so sore and tired I couldn't think straight.  Something about fatigue brings out the animal in people.  You tell me, would you rather lie on your bed, nursing your wounds?  Or lift heavier weight for more reps than you ever have before?

SECOND:  Your muscles will probably just shut up and work.  Sure, you may be in pain now, but unless it's sharp, violent, strained-a-muscle type pain, it will go away when you start forcing your muscles to lift weight again.  You will almost always be sore somewhere if you're working out at least 3 days a week.  It's futile to avoid working sore muscles, and it's not harmful if you do lift with the same muscle groups again even while they're recovering.  Like I said before, this will force even greater muscle gain, and you'll see quick progress.  Once you warm up and start lifting, I can almost guarantee all that pain and fatigue will take a back seat to the task at hand, which of course is getting bigger, stronger, faster, and leaner.  Sounds great right?


So working through some of the worst fatigue can give you some of the best gains.  We know this now.  But how can we avoid some of that pain and fatigue in the first place?  Well, if you spend a little more time devoted to active recovery work, I bet there won't be nearly as many days where it hurts to pick up your coffee mug, or takes actual effort to keep your eyelids open.

Stretch:  After a heavy workout, static stretch your muscles thoroughly, ESPECIALLY your legs.  The bigger the muscle, the more frustrating it will be to combat post workout tightness the next day.  You can keep things loose and flexible by spending about 10 minutes after your workout really stretching those muscle fibers, which will aid in recovery speed, and will actually help strength gains overall.  Plus, you'll be more flexible, allowing for better form and less chance of injury.

Massage/foam roll/lacrosse ball:  If you can get someone to give you a massage, do it.  If you can't (which probably will be the case), do some foam rolling on your sore muscles, or if you're feeling frisky use a lacrosse ball and really dig in.  Caution, THIS WILL HURT!  And when it hurts, you know you're doing it right.  Massage goes an extraordinarily long way toward helping muscles recover.  It loosens them up, and encourages fresh bloodflow to places that usually don't get too much, especially if they're tight as a drum.  This bloodflow will allow the muscles to receive better nutrition and hydration, and will help them to grow bigger and stronger, faster.  After the massage/rolling session, I bet you'll feel a million times better too.

Lacrosse ball rolling...like foam rolling, except 10000 times more painful (and effective...)

Post workout nutrition:  This one is a well known technique, but should NEVER be overlooked.  Immediately after a workout, consume a fast acting protein and a few carbohydrates to ensure your muscles IMMEDIATELY have the nutrients they need to start rebuilding themselves.  This will go an extremely long way in ensuring you aren't sore the next day, or at least not nearly AS sore.

Diet/nutrition in general:  If you're working yourself to your max, you need to keep your entire diet taylored toward recovery and growth-- lots of protein, quality carbs, and healthy fats.  Don't cut calories down, or you'll definitely feel it in your muscles and general level of fatigue.  Clean foods go a long way, make sure to eat lots of chicken, vegetables, fruits, and fats like nuts and oils.  Heck, what am I talking about, I've got near a million articles all on food.  CHECK THEM OUT!

Pre-workout supplements:  Sometimes, even after everything, you need a little kick in the butt.  A good pre-workout supplement can supply this with a respectable dosage of caffeine, nitric oxide, and creatine, which when combined give you a flood of energy, usually more than enough to kick you out of your funk and into lifting mode.  I would suggest Cellucor C4, or Assault by MusclePharm.  Both great supplements.

Fatigue, annoying yes, crippling?  NO.  Of course, it's up to you when you hit the gym.  But I'm here to tell you that your body isn't always right when it says you're too tired to hit the heavy stuff.  In fact, it's usually wrong (not ALWAYS, but usually.  You'll have to find your own threshold, but again, usually it's MUCH higher than people think.)  Push through the pain and see great results.  Now how can I hammer this point home?  Hmmmm....

Don't be a WIMP!

Good Luck!

Rest Day Diet

The day has finally arrived, that sweet 24 hours of relaxation and recovery.  Your scheduled rest day, where you say adios to the gym for a little while and maybe can actually get a few things done for once.  Or maybe you'll just sit in front of your TV, relishing in that sore feeling you have all over proclaiming proudly that you DID push yourself in the gym, and you have earned that two hour shower you're about to take.  It's a great feeling, isn't it?

But hold on a minute, you've just realized something.  You've spent all this time carefully calculating your diet to tailor to your workout schedule.  What about the days off!?!  How much are you supposed to eat, and what foods are suitable for such lazy circumstances?  Should you eat as much food as when you're cranking on the weights or sprinting on the treadmill???  Who knows!?!  And at this point, on the couch, you're probably thinking "holy crap, this rest day might just throw MY entire diet off, and all MY progress out the window!"

First of all, that's ridiculous.  One day of eating, no matter the food, doesn't change a thing.  And as long as you eat clean and well timed meals, you have literally nothing to worry about.  However, this concept of rest day nutrition is an interesting one, and is quite important to consider.  I mean, what should you eat when you're not hitting the gym, and what should the caloric numbers looks like compared to a workout day?

Let me define for you what a rest day really is.  It may be nothing more to you than a day to tend to your sore muscles and tired eyes, but to your body, it's MUCH more than that.  Over a week of working out, not only have you broken down loads and loads of muscle fiber, you've also depleted glycogen stores quite considerably.  And that sore feeling you have?  That's your muscles telling you they've been heartily damaged during your lifting escapades.  People used to believe that it was something called "lactic acid buildup," but several studies have shown that it's actually just torn up muscle fiber that's making you achy all over.  Fun stuff, right?

Your body uses a day of rest to take whatever nutrients it has at its disposal to replace and rebuild what you've smashed, broken, and depleted, namely muscle fiber and glycogen stores.  Now you may be slightly confused as to why your body needs a rest day to actually complete this task, because after all, isn't your post workout protein shake and added carbohydrates for exactly this purpose?  Sure they are, and they do a great job of repairing muscle as quickly as they can and refilling glycogen to manageable levels.  But your body isn't a miracle worker, and can't repair 100% if you're hitting it day after day after day.  It takes time to rebuild and refuel, and therefore after one whole week it has fallen noticeably behind.  Your rest day is a day to catch up, a day to let your body finish the job (until next week, that is...).

So all this talk of rebuilding and replenishing should be giving you a pretty good idea of what you need to do to help your body repair efficiently.  The bottom line is, to recovery fully, your body NEEDS NUTRIENTS.  That's right, you NEED TO EAT.  There's this stupid thought floating around that if you're not working out that day, then you don't need increased protein levels, or a good amount of complex carbs, or clean, balanced meals in general.  That's truly ridiculous!  For your body, this isn't a day of rest, it's a day of furious work to fix the damage YOU caused it.  So your first rule of thumb when it comes to eating on off days:  Don't skimp on the healthy, nutrient dense foods.  Get a lot of lean protein in there, and complex carbs like oats, veggies, and wheat.

But what about the actual AMOUNT of food?  Like the number of calories?  Well, first off, like I've said before, I'm not a calorie nazi.  I truly believe you can eat a LOT of extremely clean, nutrient dense food and be in much better shape than someone who's counting every single calorie they consume.  But I understand the importance of keeping general trends in view, and if you're dieting strictly then it is probably a good idea to have a number in mind.  So I'll offer this advice.  If you're looking to lean out, lose some body fat, tone up, etc, then on rest days I would suggest consuming 200-300 fewer calories than on a training day.  This is a simple thing to do, and most people already are following this rule by omitting their post-workout shake on rest days.  No workout, no shake, right?  Seems pretty obvious.  If you're looking to cut a few more calories out, consume a few less carbs in the evening, and you should be set.  Again though, you do need to get those glycogen levels back up, so the same number of carbs as usually consumed in the morning shouldn't change for rest days.

What if you're looking for size, or strength, or both?  Well, as a strength athlete myself, I feel comfortable telling you guys looking to get bigger and stronger that rest days aren't an excuse to cut back on the calories.  You can eat as much as you do on training days, and possibly even slightly more.  After all, if you're constantly lifting heavy, you'll need those extra calories to rebuild for another hard week of lifting.  Think of it as your chance to catch up!  YOUR BODY GROWS WHEN YOU REST, NOT WHEN YOU LIFT!  Chug some milk, have a sweet potato, and watch those PR's fall like dominoes in the coming weeks.  Obviously, keep your intake under a semi-scrutinous eye, but don't skimp.  Depriving your body will only hamper your gains.

Taking a rest day?  Don't forget the milk!

My favorite rule of thumb though, and perhaps the most important, is to listen to your body and its needs.  I'm actually often much HUNGRIER on rest days than lifting days.  Why is this?  Exactly what I told you above.  When you're not lifting, your body jumps on the opportunity to replenish.  This will cause a huge hunger that isn't normally there when working out, as lifting and cardio can actually stifle appetite to a noticeable degree.  If you're hungry, eat.  Make it clean food, and you're golden.  Simple, right?

A side note:  Drink LOTS of water on rest days.  Water helps in all sorts of ways, it will aid in nutrient absorbtion, it will rehydrate you after a long week of sweating it out in the gym, and if you ARE looking to cut the calories back a little on non-workout days, it will help keep you full.

There you have it.  Hopefully now your rest day won't be such a confusing time for you, and you can actually enjoy that soak in the tub.  Just as a side note, if you're really sore, I suggest first warming up your muscles with a hot shower or some dynamic stretches, then foam rolling or static stretching to loosen up your muscle fibers.  This will definitely help nutrient absorption, plus you'll feel a whole lot better.

Enjoy your time off, don't stress the little things, and as always, GOOD LUCK!