Have you ever wondered why you are not getting the results you want? You are training hard and frequently and you are following a structured meal plan, yet the physiological changes that you are after have ceased and you are no longer progressing? So you train harder and modify your diet even more yet you are still not getting the results?

One of the common training misconceptions, even among many industry ‘professionals’, is that the more you train and the harder you train, the better the results. Unfortunately, or perhaps fortunately, the reality is that your results will stall and injuries will occur.

The ‘secret’ key to any performance improvement is recovery.

To obtain the best results from your training the following recovery factors also to be included:

1. At least 1 day off training a week
2. Vary between hard and easier training sessions per week.
3. Active recovery sessions such as stretching or yoga need to be included weekly
4. Adequate sleep of between 6 to 8 hours per day is recommended
5. A balanced nutrition program should be followed
6. Optimal fluid intake needs to be consumed on a daily basis
7. The use of heat therapy and cold therapy or maximizing hot cold contrast therapy has also been shown to help with recovery between sessions.
8. Ensure that you’re following optimal rest breaks in between sets.
9. Have a week off training every 3 months for optimal recovery

By following the recovery suggestions listed above, not only will you feel better and have a reduction in soreness but you will also break through your training plateaus.

This article originally appeared in the July issue of Muscle and Fitness magazine – Tony has a monthly column.