<aside> 1️⃣

Sleep (40%) → The King 👑 of Recovery

• 7-9 hours of quality sleep per night.
• Less than 7 hours of sleep can cut muscle gains by 50%, and makes it hard to lose fat
• 😫 Stress can cause insomnia
• 😴 Some nights of bad sleep is natural
• Dark, cool, quiet room (optimise sleep environment).
• No screens or big meals before bed.
• ☕️ No caffeine after 3pm, ideally before 12pm
• Consistent sleep schedule → same bedtime/wakeup time, even on weekends makes a big difference </aside>

<aside> 2️⃣

Nutrition (30%) → Fuel for Recovery

Diet

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<aside> 3️⃣

Hydration & Electrolytes (10%)

• Drink enough water (light yellow urine = hydrated). </aside>

<aside> 4️⃣

Rest & Recovery Methods (10%)

• 1-3 rest days per week (don’t train hard daily)
• Train for 5-6 weeks then rest with no gym for 1-2 weeks (known as deload)
• Active recovery (walking, stretching, mobility work).
• Sauna, massage, or cold therapy (optional, but helps). </aside>

<aside> 5️⃣

Stress & Lifestyle (10%)

• 🧘 Meditation cures 90% of mental illnesses
• 10 minutes in the morning, 10 minutes in the night is the best results
• High stress = slower recovery. Manage stress levels.
• Don’t train to failure every session (fatigues the Central Nerve System).
• Balance mental, physical, fanatical, social life </aside>

Drugs

<aside> 💉

Say “no” to drugs and alcohol as much as possible

They wreck your recovery → especially your sleep → by disrupting deep rest and muscle repair. They knock you out when you feel sleepy. It’s not the natural sleep you get form being sober.

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