REST DAYS

Resistance training breaks down body tissues and muscles, causing microscopic tears. Rest
days give your muscles, nerves, bones and connective tissues time to recover and rebuild.
When you implement excessive amounts of exercise without having a proper rest day and if
you don’t have adequate time for recovery you may experience decreased performance,
fatigue, altered hormonal states, poor sleeping patterns and a lowered immune system.
The rejuvenation process is so important. This requires adequate amounts water (2.5- 3L if
you are doing my guide), proper nutrition, good quality sleep (8 hours), ample amounts of
micronutrients (vitamins and minerals) and recovery supplements. These things allow your

body to rebuild its tissues letting them grow back stronger.

Your rest day and type of rest will depend on how advanced you are and your intensity of
training. If you’re just now starting out in the fitness world, your rest day should probably be
a real rest day in which case you do not do any activity at all. A more experienced person
may choose an “active rest day”. This is where you won’t lift any weight or do anything
intense such as HIIT but you may do an activity like yoga or do some LISS cardio.