Recovery rate

biangz SG

Hmm,need some advice on how to recover faster after a gym session.

It kinda takes me 4 to 5 days after 1
Is there any special diet? or exercises that can help me recover faster?

Simon Dean SG

Soak yourself in a bathtub of epsom salts.It has to do something with magnesium.Perhaps OPT can explain this further.

There is also Ice bath.

Both of these methods work best in a bathtub

Lastly, there are contrasting showers after workouts where you shower 30 seconds hot, 30 seconds cold and repeat.

List your workout too, could be due to excessive volume.

tut4nkh4m3n SG

wow. how hot or how cold? makes me feel sick Neutral

eagle SG

i think macro_simone also say before

it may be due to you working out those muscles only once a week?

biangz SG

Hmm i dun have a bathtub though.

At 1st i didn't know so i sorta camped in the gym for nearly 2 hours. Then i stumble on this thread and learnt that 45-50 minutes is the optimum.

Now i do that but still recovering rather slow. I try to sleep early too and it just felt weird. It's not really painful but gives a rather weak lazy feeling.

maybe i need to do more intensive cooldown? currently i just do the normal stretches for cooling down not sure if that's the right procedure?

P.S. i don't really know the names of the workout but i was focusing on chest shoulder and back only

Simon Dean SG

I want the number of reps you do for the total?

sets and exercises

and why chest and back only?

galapogos SG

Foam roll/stretch
Get your nutrition up - more protein
More quality sleep
Higher training frequency

eagle SG

yeah
nice summary

biangz SG

Hmm i only know how to exercise those part only, or at least i feel those parts are the ones strained while i do the exercises.

I read your exercise routine for fatloss only tried the benchpress and squat, coz the rest i dunno how to do.

Anyways, i get like medium weights and do 10 repetitions for each execise for 3-4 sets. I'm only using the school gym. Currently, going every tuesday and friday been 3 weeks since i started out. Got abit improvement in performance but the recovery rate is still slow.

Regarding protein, is it a must to buy those protein milkshake? looks quite costly, i'm still a student and also not going for buff look just wanna lose some fat and get toned.

My diet, i try to include eggs and chicken breast or tuna. I tend to eat alot of rice though.

eagle SG

actually if you calculate per gram of protein, protein powder is still the cheapest. It will be cheaper still if you buy it from the US because whatever price you pay for here, you are paying for the flight of the powder over too.

However, I don't think it is necessary, especially when you just started out.

biangz SG

I see i see, glad to hear that.

Maybe when i start working then can buy some supplements. Right now, i just wanna focus on losing fat.

I'm still waiting for the diet thread Simon promised in his fat loss thread hehe

Marco_Simone SG

Are you sure? What exercises are you doing?