EASY DOES IT
Slinging tin every day isn’t big and it isn’t clever. Allow just 24 hours of respite and earn the easiest boost to your physical and mental strength around
The scientific facts on why a rest day is the best way to build size in a hurry
01 SHAKE ON IT
First, a clarification: this is a rest day, not a cheat day, and the next 24 hours will be geared towards recovery, not indulgence. So, upon waking after eight hours without food, you need to fuel your body with all the building blocks it’ll need to make gains (or losses) after a strong week. A breakfast shake with protein powder, nut butter, spinach leaves, berries and a banana will cover all your macro and micro needs. It tastes great, too.
02 GET MOVING
A power yoga flow might be a stretch too far right now, but morning movement is crucial. Most of us sleep in the foetal position, which can be just as damaging as bad desk posture and lead to muscle shortening, exacerbating DOMS. Ten minutes of mobility – including thoracic extensions using a foam roller, hip flexor stretches to loosen the pelvis and lower back, and some hip mobility work – will be plenty. Then lunge towards the sofa.
03 STOCK CHANGE
Keep a water bottle handy. Water acts as a lubricant for muscles and joints on rest days, helping athletes to avoid cramps and soreness. Meanwhile, go for high-protein, high-fibre meals to rebuild muscle and curb the hunger that can put you at the mercy of a scroll through Deliveroo. And pile in some good carbs in the evening: you need to restock muscle glycogen before tomorrow’s triumphant return to the dumbbells.
04 LESS IS MORE
If you feel the itch for your lunchtime workout, just remember: exercise sends your cortisol levels skyrocketing, affecting your muscles, nerves and brain. Without respite, this causes your growth hormone levels to slump, flatlines your metabolism and disrupts sleep – all vital for recovery. Giving your muscles 24 hours off won’t halt your progress, but it will stop physical burnout and keep you moving closer to your long-term goals.
05 MIND GAINS
With a busy work week and family commitments, you need to unwind mentally. Training may feel like your escape, but go at it too hard and it can blunt your neurotransmitters, reducing your ability to harness the happiness and motivation hormones dopamine and serotonin, sinking your mood. An evening in front of the TV rebalances you, helping you dig deeper when you do return to your weights. Switch on, switch off.