Walk it Out
Ten years ago the founder of Gym Jones, Mark Twight, noticed that he suddenly began putting up better numbers than he ever had before. He hadn't changed a single thing in his workout, nutrition, or sleep patterns. The only thing that changed: He recently got a dog, and started taking her on walks every single day. These strolls were "the magic" behind his PRs.
Walking is the most underrated fitness activity. No, it won't get you ripped, but it's king when it comes to recuperating from a hard exercise bout. That's because a 30-minute walk gets blood pumping through your muscles, which can help reduce soreness and reset your central nervous system. You'll be able to go harder next time.
More from Men's Health: How Long, Slow Runs Help You Build Muscle
Short, relaxing walks done at an easy pace are also a way to unplug from the world and de-stress (I recommend leaving your phone at home during these walks).
Chow Down
Hard workouts require a lot of fuel. After all, your body can't rebuild itself if you're not supplying it with building materials. But most men who train hard often under-eat. And this can stall your progress.
For example, when I'm training hard I eat 6,000 calories a day. Sure, you're probably not as big as me (6-feet tall, 260 pounds) and you probably don't work out as often as I do (10 times per week). But if you're doing intense workouts 3 to 5 times a week, eating 2,500 a day calories probably isn't going to cut it, if you're looking to add muscle and strength.
Feed your muscles so you can reach your goals. Try this: Slowly increase your calories by 100 to 200 each week until you find a nice spot where your numbers are going up at the gym, but not on the scale.
Read the original article published on Men's Health.
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