This weekend I rested and did a re-feed.
I knew I was exhausted. I’d been gymming hard, and had reached the point of becoming weak on every exercise.
So this weekend I took a break from weights. I did a re-feed yesterday, being my calories up for the day from my usual 1321 to 2000. I also did no exercise at all, apart from a little bit of gardening and housework.
Then today I’m keeping my calories slightly raised at about 1600, and kept away from the weights again. I went for a lovely walk for a couple of hours out on the peninsula, and followed it up with 15 minutes on the bike at the gym, before a nice long shower to wash all the sunblock and sweat off me.
So now I’m sitting and relaxing. I’m the only one at home, and the peace is blissful. I’m back at work tomorrow, and really wish I had more time at home to enjoy the sunshine and warmth!
Why a re-feed?
Re-feeding can be a useful tool so your body doesn’t get too used to being in calorie deficit and slow your metabolism down.
Plus, it also feels like a quick pick-me-up.
Even one day of re-feeding and already I feel more energised and able to cope with life.
By Friday last week I was feeling drained and exhausted, but now I’m feeling refreshed and positive again, with lots of energy.
The main thing to watch with re-feeding is that it doesn’t turn into craziness or binge eating. Adding 500-700 calories to your normal pattern should be plenty to wake your system up again. It certainly feels right for me.
Why rest days?
Everyone needs time away from the gym. Even gym rats like me 🙂
1-2 days a week of no lifting gives your body a chance to heal, rest and recover, ready for more gains the next time you hit the weights.
I’ve just created a new program for my lifting (I’ll post it in a second), which gives me 5 days of weights plus 2 rest days, which I can either take consecutively or whenever I need them.
As an older female lifter, I definitely need my rest days, but even young teenage guys need to rest and recover. Everyone does.
I’ve enjoyed my rest and re-feed, but I’m looking forward to hitting the weights again on Monday!