In this video I am going to share with you some key insights for building muscle, improving strength and recovering faster after injuries. Why most people are overtraining and not focusing on what’s important for achieving maximum fitness and faster recovery after injury.
These tips have helped my patients and clients get dramatic results. Most people don’t know about these and are focusing on the wrong things when comes to building muscle, increasing strength and for rehab.
Best Way to Increase your Strength and Recovery [Click To Tweet]
How to Build muscle, Improve strength and Recover Faster after Injuries [Click To Tweet]
How To Maintain Muscle After Injury [Click To Tweet]
Hi everyone! This is Manu Kalia. I’m a physical therapist and ayurvedic herbalist. I am going to answer a common question that I’m asked by my patients, and also by athletes, which is how to recover faster whether from injuries or after injuries or after exercising?
If I want to increase my muscle mass or I want to improve strength, how do I recover faster so I can achieve those goals?
Remember, exercise and nutrition is just a small part of the whole thing. It’s not just the amount of exercise you are doing or the amount of proteins or supplements somebody is taking in but it’s also the other things which are important for facilitating the recovery, the rehabilitation or the rejuvenation process of the whole system.
Even when it comes to the amount of exercise…that’s an important topic because most people, in my opinion, either tend to over train or they do improper training when they are trying to get stronger or build more muscle, which often leads to or results in all sorts of joint, ligament or tendon injuries due to over training..
So, here is where I like to use something called an 80/20 principle. This was actually a principle that was put forth by an Italian economist Pareto in the early part of the twentieth century which basically states that 20% of actions or things will give you the 80% of the desired result.
So when it comes to training, you also want to think of it that way — and this is remember applicable not just in terms of economics but also in terms of medicine and all sorts of different fields.
So focus on figuring out what the 20% is that gives you the best or the desired result you are achieving or looking for and rinse and repeat the process — refine the process.
So it’s not just over exercising or just lots of exercise that’s going to give you the desired results. It’s the appropriate exercise or appropriate amount of exercise for the person, for the individual. So that is the first part. I think it’s very important which will prevent injuries, overtraining, and wear and tear on the system.
Find out what works best for you and take that 20% and refine it, rinse it, repeat it, and keep repeating the process over and over which will give you your 80% results.
The other part which I think is very important is the other things besides exercise, taking in the right amount of protein or vitamins and all these things, which is the recovery component you have to focus on, and which is things like improving the digestion of the system, so you can actually break down and assimilate the nutrition you are taking in.
If your digestive system is not working properly, you are not going to break down the food or assimilate it properly into the system. So you are basically flushing the money down the toilet, all the supplements and protein and all the stuff that you might be buying and using. So improve the digestive capacity of the system.
Next thing that is important is make sure you don’t have accumulation of toxins within the body. If you have too many toxins in the body obviously the system is not going to function optimally, not only in terms of recovery after injuries or rehabilitation but just overall health and fitness also. You are not going to be functioning as well.
So make sure to check out the signs and symptoms, what are signs and symptoms that you actually have of toxins in your body? And if you are interested in this, you can click on the link below and it will take you to my website and I actually have much information on not only signs and symptoms of toxins within the body but what are some detox strategies to eliminate those toxins within the body.
So that brings us to the next point which is the detox part. Once you know that you have accumulation of toxins within the body, detoxify the system. When the system is detoxified and it is clean, it will function better which will improve not only your recovery after injuries but also just overall fitness, increasing muscle mass, strength, all those things will come.
To follow through with that, the next part I think that is important is incorporating some form of fasting or intermittent fasting within your lifestyle and daily routine.
Fasting is important not only in terms of improving your digestion and metabolism; it also releases more growth hormone, which is important for recovery, rejuvenation, building strength, and all those things.
Next thing I think which is very important for recovery is massage. Massaging your whole body from head to toe is essential and actually is one of the best antiaging and strengthening strategies I believe and not only does it improve circulation, it improves lymphatic flow, cleanses out the channels, removes waste products and also it improves the strength and functioning of the joints, the muscles and releases growth hormone again which means you are going to have better recovery, faster recovery, better muscle mass gains.
Overall it promotes well being and improves your health also. So that is a very important component. Regularly administering massage in your daily lifestyle, I think, really improves your ability also in terms of recovery.
And then of course rest and getting proper sleep. So if you are not getting adequate amounts of rest and proper sleep, you know you are going to have hormonal imbalances, more cortisol in the system, more stress hormones floating around which will hinder your ability to recover faster.
So that is very important for maintaining proper hormonal balance and settling down the nervous system, having the appropriate amount of rest. Rest, relaxation and sleep, so decompression time is very important too in terms of recovery.
I think incorporating all these other principles besides exercise or the amount of nutrition you are taking in are as essential, maybe even more essential I think then the actual exercise and what you are consuming.
If you are going to do all the exercise you want or tons of exercise you want but if you are just pushing your system so hard and you are not giving time to rest and recover, you are not going to see the gains, plus you are going to risk injury and excessive wear and tear on the system.
If you want to learn more about some of these strategies and also detoxifying and improving strength for the system and herbal supplements or other things that can facilitate that process, make sure to click on the link below. It will take you to my website and I have tons of information there with lots of details on these things and make sure to subscribe to the channel.
I also have my e-book available for downloading on my site. It’s “Herbs for Fitness” and it’s free and you can get the e-book there. If you have any questions please feel free to leave a comment and I look forward to sharing more stuff with you. Thank you.