I've written about it many times before, the ability to recover from your workouts is just as important as the effort you put into your heavy duty sessions. Its important to make sure you eat enough good protein and carbs, and get in all your macro nutrients so that your body can recover and build lean muscle. Of course supplements play a big part in recovery too.  click pic to watch video of Bowen session	www.abcclinic.co.nz
I take quite an array of supplements including Balance WPI powder, Beta Alanine, Vit C, Omega, Flax, the Balance joint food and Ultimate Recovery Stack which has helped me feel so much better after heavy workouts.

However in addition to all the food and supplements, there's still one thing that I know I should be doing to my body to help me recover from all the pounding I've given my muscles, joints and connective tissue....and that's massage!  Getting a massage is very important to your body as it enhances your body's blood flow and helps to flush out some of those toxins in your body to enhance recovery.  It also helps to get some of those ‘knots' out of your body so you can workout without pain.  And without pain, you can workout more efficiently and train harder.

But I haven't been listening to myself lately and have been working around my pain.  I'm sure you have a list just like mine.  There's the left knee with slight tendonitis from all the pummelling I've given it with cardio (yes shock horror I've been doing cardio) and of course from squats, lunges etc.  The lower back pain, occasional tight traps and generally lethargy that comes with a sore and inefficient body.

I've been reluctant to getting a massage because I'm really not a touchy feely kind of person.  I don't particularly want someone to touch me or dig their hands/fingers into my body and give me that pain sensation.  Maybe its just me or I have the wrong idea of what massage is or I've never really let anyone give me a good massage.  Plus I don't particularly like the idea of getting oil rubbed on me or my biggest paranoia - having to get some of my clothes off!!!!

So that was my dilemma, I needed to be fixed but didn't want anyone to touch me.  Go Figure!  The universe must've heard my pain and sent me the healing hands of Natalie Hammond, a Bowen Therapist.  Natalie happens to email me one day after being told by someone else that she should email me to see whether I'd be interested in her way of therapy.   I thought ‘why not', this has to be a sign that this is my way of getting ‘fixed'. left: Lisa with Natalie

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by Australian strength coach Gary Matthews

Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought.

The latest studies have indicated that high intensity strength trained muscles need more time than previously thought to recover and become stronger some studies show that muscles are still overcompensating and getting stronger for up to 21 days after the previous workout.

Researchers have found that fitness enthusiasts can reduce the time they spend working out by two-thirds and still achieve the same results. A study involving male weightlifters has suggested it is counter-productive to spend hours exercising.

Those who exercised less saw significant decrease in body fat. The study focused on 16 students aged 19 to 23, who already worked out regularly. They were split into two groups. Both carried out upper-body training three times a week for eight weeks. One group did one set of eight repetition: the other did three sets of the same exercise.

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by Charles Staley

If you're a typical guy who loves to lift big weights, but considers anything over 3 reps to be "endurance" training, you might not be interested in this article.  Look, we all do what we LIKE to do, but only the most successful among us find a way to also do what we NEED to do. If you think you're in the latter category, listen up. I've got a quiver full of fun, challenging, cardio workouts that help you lose fat without losing strength or muscle.

Why You Need Cardio: Don't fall into the trap of thinking that cardio will turn you into a wispy, estrogen-soaked shadow of your former self- too many guys use this mindset as an excuse to avoid what they know they should be doing. In fact, the benefits of smart cardio training are too numerous to ignore. They include:

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There must be some reason why certain people build more muscle and lose more fat than others.

Said another way, if two equally gifted individuals start working out ... why does one make significant progress and the other looks like they don't even belong to a gym?

Is it simply a random occurrence - the proverbial, "your genetics determine your physique"? Is it simply whoever trained harder on that particular day? Is it simply that one person had a greater desire to challenge themselves than the other? To be sure things like genetics, opportunity and desire contribute to the outcome of most bodybuilders, but there is another factor - often unseen - that plays a huge role in determining who gets to show off the six pack when summer rolls around.

And that factor is "gym strategy."

That is - More...In a high percentage of instances between two equally-gifted bodybuilders, the one who plays "smarter" will accomplish the goals they set.

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