Recovery Time: Weight Loss & Rest

Many of us are used to hearing about “recovery time” or “rest day” when it comes to working out and exercise.  We’ve all heard that our muscles need time to recover from the exercise we put them through. The idea that our quads or our trapezius muscles need time to repair themselves after we spent a couple hours in the gym in Spin class or doing deadlifts makes total sense to us: we want healthy strong muscles, so we take care of them. All those lifts and hours on the bike aren’t going to do us any good if we don’t let our muscles recover! Bit of a No Brainer, right?

So why don’t we do the same thing with the rest of our body, including our brain? Somehow everything else connected to those muscles gets overlooked when it comes to rest and recovery time. It’s pretty basic: we give our muscles time to rest, but we don’t think of giving our brains or bodies time to rest.  Yes, I mean things like sleep and relaxation! This is where many of us roll our eyes and check out again, but sleep, rest and stress management are not only key pillars of our overall health, they are key pillars for our quality of life! Why are we working so hard to lose weight and build muscle if we spend our days stressed, exhausted and fuzzy headed? Trust me, when you feel like you’ve been run over, beaten up or are so stressed you shriek when your dog starts barking, how much protein you are getting on your keto meal plan doesn’t really matter. If you feel like crap, you are going to look like crap about 90% of the time and no one is going to compliment you on your weight loss. Instead, they will probably want to know if you’ve seen your doctor lately since you look like crap, sound like crap and obviously aren’t feeling your best! Not quite the response we were hoping for with all that nutrition and exercise!

We all want to look and feel our best. We want to be healthy so we can get the most out of our lives and spend it doing the things we enjoy with those we love the most.  That’s why we go to the gym, check out the supplements aisle and eat all that healthy organic food. Is it so odd to think that part of feeling and looking great means going to bed at a reasonable hour and getting the best quality sleep that we can? What advantage is there is not getting enough rest? We get in another hour of tv, social media, exercise or gaming?

We hear little expressions like ‘we have to suffer to look beautiful’ and the ever-popular ‘no pain, no gain,’ but like everything else, we’ve taken it to the extreme. There is a difference between the pinch involved with plucking your eye brows, delayed muscle soreness and being so exhausted you pour your morning coffee into your overnight oatmeal instead of your travel mug!

Aside from the physical exhaustion, there is the mental exhaustion that goes with not getting enough rest and relaxation.  How can you feel your best when you can’t think straight? Being tired and fuzzy headed just doesn’t screw up your overnight oatmeal: it can lead to serious problems, such as falling asleep at the wheel.  (As a paralegal at a personal injury firm, I see the collision reports regarding drowsy drivers.) Getting enough rest alone can go along way to relieving stress and we all know stress kills your weight loss. Letting stress take over your life means you are fighting your own body when it comes to trying to lose weight. FYI: when you fight with your body, your body wins, even if it means hanging onto those twenty pounds you want to lose!

Getting enough sleep and relaxation can seem pretty basic and there are a lot of us who think we are getting enough, but ask yourself these few simple questions: do you need your alarm to wake you up in the morning? If you regularly wake up with the alarm blaring in your ear, you are likely not getting enough sleep.  When you do wake up, do you feel alert or do you feel groggy? Do you find yourself getting sleepy in the afternoon or when you sit down to read something? Do you fall asleep in front of the tv at home? Do you sleep all day on your days off? All cues that your body needs more rest!

Some of us have problems sleeping because of the stress involved with our lives. There are some simple relaxation techniques and apps that can help with that; it’s just a matter of finding those that appeal to you.  There are also many over the counter sleep aids that aren’t habit forming which can also help.  Some simple tricks are keeping devices out of the bedroom, putting down your devices about an hour before bedtime and keeping a regular bedtime each night.  Keeping a cool dark room helps and for me, a noise machine blocks out distracting sounds (FYI: the ‘noise machine’ is an oscillating fan.)

Sleep and rest tend to get overlooked because a lot of us take them for granted. Sleep is what happens each night and rest becomes anything that’s not work-related, but in reality, that’s not true. If sleep came easily to us, we wouldn’t have all the ads for special pillows, beds and those sleep aids I mentioned above. The same thing with rest: it usually means putting down your phone or device and doing something that lets you relax instead of fretting over not getting enough Likes! Stress isn’t always about work and just because it’s not “work stress” doesn’t mean that it doesn’t cause damage to us.

In reality, sleep and relaxation can require just as much practice and effort as weight loss and exercise. It can mean setting a reminder to go to bed on time or to turn off those devices and the tv.  It can mean scheduling time away from the things that stress you out like the phone or the computer. It means taking the time to develop new habits.  It took us some time to develop the gym habit and we’ve learned to enjoy going; in time, we might be surprised to find that we like our after dinner walk without the phone and don’t be shocked but we might even find yourself smiling while we do it!

 

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