Post Workout Recovery
One of the most common reason for people not reaching their goals is over training syndrome. Simply defined as consistently exceeding the capacity to recover from exercise sessions. Over training symptoms include difficulty losing body fat, muscle loss, stubborn body fat accumulation, fatigue, low motivation, poor energy, sugar cravings, fractured sleep, altered stress management and more. The right recovery supplements protocol is needed to prevent overtraining along with other strategic changes.
Contact Scott@infinityfitness.com (subject line over training analysis) to discuss your recovery conditions and to determine if overtraining is one of the factors limiting your progress despite years of hard work.
The 100% MR and Muscle Synthesis powder combined pre and post exercise do an excellent job of accelerating recovery of the muscles as well as the brain. The nervous system does not fully recover until the muscles do. Excessive muscle soreness and low energy following training sessions are the early signs of over training. The proprietary blend of amino acids within the 100% MR and Muscle Synthesis Powder that Dr. Serrano scientifically engineered helps muscle recover so quickly that the brain is razor sharp for the next exercise session. How do we know? Years of extensive performance evaluations with thousands of Dr. Serrano’s patients who range from professional athletes, to powerlifters, executives, body builders, weekend warriors and more.
Why does over training hurt body composition?
Over training will negatively impact the hormonal environment by consistently elevating stress hormones including cortisol which wastes muscle, kills energy and triggers stubborn body fat accumulation. The same stress markers ruin insulin sensitivity which means the most potent fat storage hormone circulates at higher peaks making body fat accumulation much easier.
What impacts recovery rates?
The average stress level for a wide range of people has continued to climb over the last ten years for a variety of reasons. People face financial stress, work stress, relationship stress, health stressors, shift work stress, chemical stress and even stress from consuming the same foods such as whey protein too often.
Stress kills dreams
The higher the stress level, the greater the need for advanced recovery support. One common hormonal evaluation can also reveal overtraining especially in men. The testosterone to cortisol ratio goes in the wrong direction even when the training volume is pretty conservative if other factors are limiting recovery. This is one of the reasons why high stress makes men feel a whole lot less manly as free and total testosterone levels plummet.
Sipping 100% MR and Muscle Synthesis Powder 30 minutes before and immediately after training will expand the productive training window of time by keeping cortisol and other stress markers in check. Based on experience on average training sessions approaching an hour of weight training can push into overtraining. We advise our clients to keep sessions to 45 minutes or less to be safe by packing a high volume of work into a relatively short window of time.
Plan better to avoid overtraining
You can pack 90 minutes of weight training work into a 45 minute session by improving efficiency. Cut down rest periods, increase the strategic challenges of sets, use antagonistic supersets and cut out work that overlaps with other exercises. Pairing a biceps exercise and a triceps exercise back to back would be an example of an antagonistic superset which keeps work quality very high and rest periods relatively short. Antagonistic supersets spark faster recovery of the nervous system between sets leading to better training quality. Performing 3 sets antagonistically can provide more stimulation to the muscle fibers and fat burning hormones than 5 traditional sets of the same movements for example.
Sleep Complex Problems
Overtraining leads to difficulty sleeping. Poor sleep quality leads to poor recovery capacity. So after getting into an over trained status it is very hard to get out. Fat Reduce FBO5 night time formula helps our clients transition into a restful sleep so they can wake up feeling well rested. Improved sleep quality is great for improving hormonal balance and taking stress of the nervous system so clients can think more clearly. Dr. Serrano designed the Fat Reduce FBO5 night time to reduce stress levels and to mobilize more stored fat as fuel during the sleep phase.
Rotational Med Ball Toss
Explosive movements are ideal for recruiting the oblique muscles which form a critical base for performance and 6 pack development.
Paloff Press Level 2
dynamic movements with bands featuring rotational challenges are excellent for core development.