Hey guys, it’s Marcus from Fitness Room! 

Today we’re talking about recovery and the easiest ways you can recover from your workouts to minimise soreness and maximise your results!


For those of you who have started tracking your macros, (great work by the way), try to get those grams of protein up to at least 100g. Try and space out the daily protein so that you have some with each meal. Finally, make sure to eat something rich in protein after you workout to maximise your recovery!


Make it a goal to get at least 7 – 8 hours of sleep per night. As we’ve spoken about before, the quality of that sleep is also important, so try to limit your screen time within a couple hours of going to bed. Getting a long and restful sleep will do wonders for your physical and mental health.

Drink Water

Remember that 3L a day is a minimum, and that doesn’t include what you lose when you exercise! Having enough water each day ensures that you can perform optimally and efficiently with everything you do. With regards to recovery, water is essential for making your blood capable of easily transporting nutrients to sore muscles in order to repair them. 


It’s important to stretch often to prevent injury and improve mobility. For recovery, stretching helps bring blood, (carrying those nutrients), to your muscles and help speed up recovery so you can do more sessions and see more results!

Keep Moving

When your muscles are sore it’s difficult to get the momentum to keep moving throughout your day, but it’s important to shake off the stiffness and keep using those muscles. Not moving around will actually make the soreness worse! Low intensity exercise, such as a brisk walk, will greatly improve your recovery and is also a great way to burn more fat.

That’s it guys! Do your best to apply the tips above and you’ll be smashing your goals in no time!

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