Sleep 7-9 hrs
To be simple sleep affects everything, more sleep means less likelihood of injury, sickness, stress, depression, etc. bottom line you are always better off with more hours than less.
And it doesn’t cost you anything except your time.
And if you’re staying up late just watching Netflix at the moment there is really no time lost.
If you have a job like most of us the best way to ensure you get enough hours is to go to bed early. DON’T get up at 6 am for a workout every day if your sleep time is 12:00am, that’s just madness!
Do get up at 6 am for a workout if you go to bed at 9:00-9:30 am.
Here are some tips for getting a good night sleep:
- Turn your phone off an hour before bedtime
- Dim the lights around the house
- Avoid thinking about things that stress you out, that includes watching the next breaking news update about the world toilet paper shortage crisis/ COVID-19 pandemic… or even worse MAFS, watch something more enjoyable a lot more enjoyable like Rick and Morty.
- Wear blue-blocking sunglasses 2 hours before bed, they block out the blue light and will help you to produce more melatonin which is the opposite of serotonin, it helps you sleep and they’ll only set you back less than 30 bucks on amazon >> https://amzn.to/33ytr2I
Vegetable and Protein Intake
The simplest thing you can do is make sure you’re eating enough food to recover from your sessions that means eating in a slight surplus or at the very least in maintenance. Here use this calculator to find out here >> https://tdeecalculator.net/
I’m not too fussy when it comes to macros. Just eat 1.5-2 g of protein per kg of bodyweight and fill the rest with carbs and fats however you like.
Increase your vegetable intake, these will help with increasing much-needed vitamins, minerals and antioxidants which will help immensely with your overall wellbeing.
No one ever got sick from eating too many vegetables but plenty do from eating too damn little!
Training Frequency and Intensity
Match your training frequency and intensity with your lifestyle. DON’T be training 6 days a week if you are working 60 hrs a week in a stressful job.
Either change your job or change your training regimen.
You don’t want to be going hard every single session either. If you do, when does your body get a chance to recover and get better, it needs more than just the 7-8 hours you give it every night.
Take a de-load week every 4 weeks or every time you really feel like you need it. That means training with fewer sets, reps, weight for one week and returning to your hard training after.
Trust me your body will enjoy it so much you’ll feel refreshed funnily enough put some even bigger numbers on the board.
Put it all together
How well you recover from your training is limited by your nutrition and sleep. If you lack anything in the first two you’re going to feel run down and get less out of your training and under-recovery.
This means you’ll be even more susceptible to getting sick and catching whatever is going around at the time cough, cough…COVID-19.
So either make some small changes to your diet/sleep or how often you exercise OR even better change both!