Podcast > Episodes

episode #211

The 3 “R’s” for Great Workout Recovery!

December 19, 2022 in Podcast


In today's episode, I discuss the importance of recovery when it comes to programming your workouts for the week! Recovery is just as important as the actual workout!

An effective recovery program involves the 3 'R's' – rest, repair and rebuild.

Rest is the time after a workout where physical and mental fatigue have been recognized and adequate time must be taken to recover.

Repair is where active mechanisms that improve mobility, reduce inflammation and help in the healing process are utilized such as dynamic stretching and foam rolling.

Rebuild focuses on balanced nutrition with emphasis on getting enough high quality protein, fat, and carbohydrates as well as adequate hydration.

Adhering to these 3 R’s ensures proper workout recovery that can result in improved performance, better sleep quality, and reduced risk of injury.

Brian (1s):

Hello and welcome to the Get Lean and Eat Clean podcast. My name is Brian Grn. I'm a certified health coach, trainer and author, and this podcast is for middle-aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long-term sustainable results. Thanks for listening and enjoy the show. All right, welcome to the Get Lean e Clean podcast. My name is Brian Grn. I hope you had a great weekend and hope you'll listen to my interview with Analyze and Optimize Jack and Dalton.

Brian (43s):

They have a really cool YouTube channel with a lot of great content, so definitely check them out. I mean, we touched on everything about thyroid health, restoring metabolism, restoring gut health with Jack's carrot salad, the downsides to eating chicken and pork and much more. So definitely check out my interview with Jack and Dalton. Really enjoyed talking with them, young researchers and it's great to see. Yeah, it's just great to see that in the health and wellness space. So I wanted to get them on the podcast. And you know, my last micro podcast that I discussed, we talked about sort of my workout for the year and into the next year, what I've been doing and some of the changes I've made through the years.

Brian (1m 26s):

Cause I've been lifting for a while now and hopefully got some tips, ideas, what to do. If you haven't listened to it, check it out. That's episode 2 0 9. But piggybacking off, you know, my workout routine and I touched on it briefly and that's recovery. I think it's something that gets overlooked and it's something that shouldn't be because it's, it's almost just as important as the actual workout. It's something that's always at the forefront of my mind is like, how am I feeling? How's my body feeling? Do I need extra rest? Because, you know, you get 40 plus and recovery is so important if you're working out and you're not backed to like the norm where you're feeling like, you know, you got that energy in you, you feel like you're gonna get a workout and you're probably overdoing it a bit.

Brian (2m 15s):

And you know, I, I'm not saying you can't push yourself during a workout, but if you're gonna do that, you gotta definitely give time for recovery. And I talk about in the, in, in my workout routine and how I have my splits where essentially I'm giving myself at least a couple days of rest between my workouts, helps you feel refreshed and ready to go the next time you put in that whatever that routine is gonna be for me. Like I said before, if I do an upper body day on Monday, my next time's probably not gonna be at least till Wednesday or Thursday. So it gives you at least a couple days of rest. And, you know, I wanted to touch on today these three rs of recovery, rest, repair and rebuild and rebuild.

Brian (2m 57s):

And you know, just something to keep in mind when you're putting together your programming is, and I talked about this with Dr. John Russin when I asked him, you know, what's the best recovery for a workout? And he said, well, the best recovery for a workout is having the right programming for that workout, right? If you're doing a workout that is just too much over the top and you're sore and you can't get up and down the stairs or the toilet for the next three days, four days, you've, you've, you've done a workout that is overtaxing and you're actually gonna take some steps back from that. I always thought that you needed to be like crazy sore to gain muscle and feel like you did something.

Brian (3m 38s):

And that's not true. There's, you know, plenty of research showing that you don't have to be like over the top sore. I mean, a little bit of a light soreness I think is, is sort of a good sweet spot. But I will say this, I've been lifting for, you know, 20 years now and I've put on over the last, I mean, I, I gotta, I'm gonna show you a dexoscan coming up here with some blood work, but I've put on quite a bit of muscle, at least 10 to 15 pounds of muscle over the last few years. And really I've not been that sore at all. I've had minor days of soreness and part of it was working with the X three bands, which I use with a lot of my clients and I've had Dr.

Brian (4m 20s):

Jake Han and that helps as well with joint health. But either way, you don't have to be crazy sort of bone muscles sometimes that will actually make you take a step back. So make sure you're programming your workouts, are getting someone to help you program your workouts so they're correct because that will help with recovery. You'll be able to come back in the gym a couple days later. So the three Rs, rest, repair, rebuild, obviously rest, getting adequate sleep, making sure you get enough time between workouts just to avoid that physical and mental fatigue repair. You know, repair is interesting. I mean your body's gonna repair on its own and part of the repair and rebuild is sort of an overlap of just making sure that you're eating enough, not undereating and getting quality protein along with carbs and healthy fats as well.

Brian (5m 9s):

I think that can help with recovery for sure. A lot of people. Undereat protein, I think I realized this a little bit for myself when I started tracking. So tracking huge, hugely important when it comes to protein and amino acids and making sure that you're getting the right amount. I like to say, you know, just from my research and people I've interviewed, seven grams per pound of body weight is a good sort of baseline to start with and go from there. I think that's a good goal for everyone. So repair can also mean what are you doing, you know, on your off days. You know, I talked about in my routine, I do at least one day of yoga s and this really helps me with mobility, but it's also just a nice balance between lifting and, you know, doing some type of body movement where you're not actually lifting a lot of heavy weight or you know, so adding some type of mobility routine in your workout weeks are really important.

Brian (6m 9s):

And I try to do at least once or twice a day. But I will say I have been getting into habit of just going in my basement with a couple of foam roll balls and some foam rollers and just doing some, just doing some rolling. I've learned a lot of technique techniques through Brent Brook Bush who actually had on the podcast, I dunno the exact episode you could look up, Brent Brook, Brook Bush, he has tons of great online tutorials on different foam rolling techniques, and I went through his whole certification. So I learned a lot about, you know, just what to do, how to target certain body parts. And I, I'll tell you, I've learned a ton through that. So that has helped me with my sort of recovery from the workouts.

Brian (6m 51s):

And I think it goes a long way. I mean, great, getting a massage is great, but getting massage is expensive and you know, you can't do, you know, maybe you can do it every week. I think that would be great, but you know, maybe once a month. But between your, your MAs, let's just say massage therapy work or whatever you're getting done, which I recommend, you know, do your own foam rolling, you can, you can really get a lot done in 15 minutes as opposed to just sitting on the couch. And I've been doing that in the basement, you know, almost every night. 10 to 15 minutes, doesn't take that long. So this is just what I want. What I wanted to bring to the forefront today is the importance of recovery. And with the three hours rest, repair, and rebuild, you've got all your bases covered.

Brian (7m 35s):

So really focus on that. Sleep quality is important as well, obviously, and you're gonna reduce your risk of injury and you're gonna be able to lift and do things that you wanna do as you get older. And I think that's so important and something that I always keep an eye on. So that's all I wanna touch on today. Have a great rest of the week. Got some great interviews coming up for you in the next few weeks. So look out every Friday. Have a great rest of the day. Talk to you on Friday. Thanks so much for listening. Thanks for listening to the Get Lean EAN podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes@briangrin.com for everything that was mentioned in this episode.

Brian (8m 17s):

Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again and have a great day.

wanna talk to brian?

Schedule a free 15 min consultation