Here’s what I mean, the more fit you are the more intense your workouts become, since you’ll be able to lift more weight, shorten your rest, and basically do more work in less time (...especially if you’re doing the kind of workouts that I recommend).  And the opposite holds true, if you’re not as fit.  You simply aren’t able workout at the same intensity or perform as much work in the same time.

The other factor is lean muscle mass.  As you get more fit, your lean muscle mass will increase while your body fat decreases.  Since your muscles tear and breakdown after each workout, the more lean muscles you have the longer it takes for the muscle tissues to mend itself.

But here’s the thing… not all recovery is the same.  Just because you’re taking a break from working out, doesn’t mean that you’re recovering optimally.  The truth is, most people take recovery too lightly, almost as an after thought, but it’s something that should be taken more seriously.  Recovery period is when your muscles mend and grow, and it’s also when your body burns the most amount of fat.  So whether your goal is to burn fat & lose weight, build strength or improve performance, recovery should be an important part of your fitness regimen.

So to help you enhance your recovery, I’ve listed a few of my favorite recovery protocols that’s helped me tremendously.

1. Ice Baths:
   This is a great way to lower your body’s inflammation.  Hey, I never said it was going to be pleasant!  Cold immersion, has been shown to activate a specific hormone known as adiponectin which helps enhance muscles repair and recovery.  Cold immersion has also been shown to improve immune function by stimulating immune cells, increase metabolism, increase production of glutathione (which is potent anti-oxidant) and a myriad of other health benefits…including burning more fat!
   
   You can take a dip in a cold body of water (outdoors) or make an ice bath for 10 - 20 minutes.  You can also take a cold shower, although it’s not as effective as full immersion, it’s more convenient and less painful.
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2. Magnesium Supplementation:
   Since most people are deficient in magnesium, this is one supplement that you should be taking. Magnesium deficiency can cause muscle cramping, cause muscle weakness, increase muscle soreness, disrupt sleep and lower your immune system.  Taking magnesium supplements is an easy way to fix all that and some studies have even shown that it can increase testosterone and muscle strength by up to 30%!  One way to make sure that you’re getting enough magnesium is consuming foods high in magnesium.  Cacao (dark chocolate 70% and higher), kelp and other sea vegetables and blackstrap molasses are all particularly high in magnesium.  Another added benefit is that these foods haven’t been affected by the soil depletion which strips foods of essential minerals like magnesium.
   
   Of course if you aren’t able to get enough magnesium through diet, you can always take magnesium supplements available in oral or topical form. Personally I like topical because it gets absorbed better.  I recommend anywhere between 300 - 800 mg.  Magnesium does have potent laxative affect, which is why I opt for topical magnesium, but if you take oral magnesium supplements, it’s best start out with a lower dosage and gradually increase it.
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3. Deep Sleep:
   This may come across as a no-brainer, but the fact of the matter is majority of people have a difficult time getting adequate amount of sleep.  One reason is magnesium deficiency, so taking magnesium supplements as I suggested above should help.  There are other supplements that you can try, like GABA, melatonin and valerian root.  Another trick is try getting to bed before 11:00 pm.  Apparently, there’s a small window between 10:45 - 11:00 pm that’s conducive to falling asleep.  You can also try drinking herbal tea like chamomile tea to calm your nerves and help you relax.  Lastly, it’s always best to sleep in complete darkness
   without any ambient light to maximize the quality of sleep.
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4. Anti-inflammatory Diet:
   A huge part of recovering optimally is minimizing inflammation in your body.  So it’s important to consume foods that promote anti-inflammatory processes and avoid inflammatory foods.  Try and steer clear of foods that have high inflammatory properties like grains, legumes and foods high in sugar.  And include foods like salmon, pasture raised eggs, grass-fed meat, dark leafy greens, avocado, eggplants and garlic that have high anti-inflammatory properties.
   
   When it comes to battling inflammation, I recommend supplementation.  One reason is that it’s difficult to get enough omega-3 fatty acids, which is one of the most powerful anti-inflammatory compound.  The problem is it’s only available through fish like salmon, herring, trout, Atlantic mackerel and anchovies. Luckily, I love fish, but I can’t eat fish every day, and you need to be careful of the mercury content in these fish as well.  So supplementing with quality omega-3 fatty acid is the best alternative. Personally I like krill oil better than regular fish oil because it’s been found to have higher content of omega-3 fatty acids, 40 times more anti-oxidants and it’s found only in super deep waters, so the exposure to contamination is little to none.

So there you have it.  Try implementing these 4 effective recovery tips and see how much faster your body recovers.  Remember, getting quality recovery is a must if you want to burn more fat, build more strength and increase your endurance.