The lazy mans mantra to... Growing muscle Time your rest and recovery periods to perfection and get bulging muscles while doing absolutely nothing. Step 1 Take it easy… between sets Rest time… 45-60 seconds Best news you’ll hear all day? “You get big by recovering from training, not the training itself,” says Faiyaz Ali Khan, fitness and kickboxing trainer. “Any less than 45-60 seconds between sets and you’ll have too much lactic acid in your muscles.” Step 2 Take it easy… in the shower Rest time… 10 minutes The shower can do more than stop you from smelling like an old sock. “Stand under a cold shower for 60 seconds, then turn up the heat for 60 seconds and repeat five times,” says Vishall Chand Mehra, spa director, Heritage boutique, wellness resort and spa. “This helps flush out the lactic acid.” Use soap, too. Step 3 Take it easy… between exercises Rest time… 2 minutes “Unless you’re supersetting, rest two minutes between exercises,” says Khan. “This gives you enough time to recover and rehydrate.” Hide behind the pec deck and ogle at the Bipasha Basu lookalike doing squats. Step 4 Take it easy… on your back Rest time... 30 minutes Treat yourself to a rub-down. “Have a deep-tissue massage straight after your shower,” says Mehra. “It should last 30 minutes to really get the blood flowing.” Happy finish? How dare you? Step 5 Take it easy… in your bed Rest time... 9 hours A lie-in makes a great morning workout. “Your muscles generate twice as quickly when you’re asleep,” says Khan. Eat a boiled-egg sandwich before going to bed, with some milk (single toned of course). Protein and carbs combine with the milk’s casein protein and drip-feed your muscles as you drift off to dreamland. Cut it short Restricting your range of motion can boost your strength, say Australian researchers. Performing half reps—like lowering the bar only halfway on the bench press allows you to increase the weight you can use.
Posted on: Sun, 13 Oct 2013 16:44:51 +0000
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