Shortcut To Size: Phase 1, Week 1, Day 7

Enjoy one more day of active rest. Tomorrow, it's back to the gym. Today's orders are about the many wonders of water.

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Doctor's Orders: Wonderful Water

Drink a gallon of water every day. Why? Water is essential for overall health, as well as muscle growth. Keeping your body well-hydrated is important to everything from protein synthesis to digestion. Steady water intake keeps nutrients moving in your bloodstream and into your muscle cells. Don't drink that gallon-plus in one sitting -- gulp it during the course of the day. This is especially important for trainees on high-protein diets, as well as those of you using creatine.

Remember, water keeps your muscles full. It can also help you stay lean -- research has shown that simply drinking two cups of water between meals boosts metabolic rate. Water is the essence of life, and its importance to athletes can't be overstressed. Drink a pint of water with main meals and try to exceed the daily one-gallon recommendation.

Active Rest

Every rest day is an active rest day. Rest days are for recovery; they're not an excuse to be lazy. Get out and hit 15-30 minutes of HIIT cardio today, or perform 30-60 minutes of your favorite activity: hiking, biking, walking, playing a sport, etc.

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