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The Bizzy Diet 21-Day Fitness Plan: Rest Days

The Bizzy Diet 21-Day Fitness Plan: Rest Days

Your deadline looms. Shape-up time starts now. We've got you covered, even on non-training days. Learn how to keep burning fat even at rest!

Overview | Nutrition & Supplements | Workout A | Workout B | Rest

This trainer exists because you're busy but determined to shape up nonetheless. The good news: You can accomplish amazing things by training four days per week!

Those other three days are still important, though. In fact, how you can handle them can mean the difference between success and failure.

At least one of these three days should include very little activity - really try to chill. But on two of the rest days, do what's called "active rest." I suggest adding cardiovascular work to increase your heart rate and metabolic rate.

Active rest helps both your body and mind. Soreness is natural after the workouts, but the rush of exercise makes you feel better mentally.

You won't whine about how sore you are if you actively revive your muscles and your mind. Exercise crushes stress, and stress disrupts sleep and can increase cortisol levels. No bueno.

This light activity shouldn't be intense. It can be as simple as climbing the stairs to your office instead of taking the elevator. Take a leisurely stroll in the park with a loved one. Ride your bike at a leisurely pace. Sex is an awesome option for cardio - try it sometime!

The point isn't to exert yourself on these active rest days, it's to get you moving, burning a few calories, and stretching the muscles you worked so hard earlier in the week.

More experienced weightlifters will need less rest than beginners, just because they have stronger, higher-endurance muscles. The older you are, the most rest you'll probably need. Massages can also help speed recovery (via increased circulation and reduced swelling/fatigue).

Rest is important. In the gym, you break muscle tissues down. Later, your body builds muscle when you rest and while you sleep, so take the time to recover. Your body will thank you!

Overview | Nutrition & Supplements | Workout A | Workout B | Rest


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About The Author

Cory Gregory co-founded MusclePharm. As Executive Vice President of Business Development, Gregory works closely with all of the world-class athletes.

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nettie

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nettie

I need a boost to my workout as I've gotten bored and my motivation is gone. Sopped to be doing the Europa at the end of June. Been training hard but seing no change in my body. Gonna give this a try even if i dont use all of the supplements as I have a preferred protein already as well as a prefeerred BCAA and multivitamin. I am not one to take many pills.

May 10, 2012 6:27am | report
 
bennyhanna

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bennyhanna

howd it go? im curious to see how it went for other people... thanks!

May 30, 2012 12:23pm | report
Blackknite85

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Blackknite85

I don't use sups for the most part and I am a veggie so I'm with you Nettie... I know this'll sound cheesy but motivation will eventually run out so instead, work towards something that inspires you! Inspiration comes from within and I'll leave you with that...

Sep 29, 2012 3:35pm | report
sheltonation

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sheltonation

I have been doing this for a few days now. I was inspired to do it by a friend. He had recently reported 14lb lost in 12 days. I'm on day 4. The first day was hard and I was dizzy and felt like crap. I think that was from using hydroxycut hardcore rather than shred matrix. Otherwise I'm following it to a T.

I am seeing results early on and I'm very excited to finish. The high repetition workout is new for me but I'm enjoying it. 10 min into the workout I'm out of breath the rest of the time. Very time consuming tho. I usually devote entire workouts to a few muscle groups and this is more circuit based. I'm sticking with it because it's taking me off of my routine and giving me something to follow. It's broken down really simply and is easy to follow.

Also, I've very pleased with the meals I can make. It seems like a challenge but I went shopping and come home and cook several meals and store them so it's ready to go. Just mentally prepare yourself and coordinate events and your shopping schedule and you can get started too. I follow to a T and added a few other supplements. I start the routine on Fridays rather than a Monday. I will post again with more results as I move along.

Jun 11, 2012 9:23am | report
 
hallgd

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hallgd

I'll be 50 y/o in December. I am 6ft and weigh 212. I'm thinking of starting this program to drop a little weight, and body fat %, which I don't know what mine is right now. I was wondering if you can have any fruit on the diet, and how do you fit that in with the meals/suppls.

Oct 10, 2012 8:35am | report
froelichsm

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froelichsm

@hallgd. I add an apple with the musclegel/combat powder. So, 2 apples a day just adds about 200 calories and this diet comes in around 1600 kcals/day.

Oct 23, 2012 4:50pm | report
emanuelahmed

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emanuelahmed

had my very first rest day which basicly means 30m of steady cardio lol was jogging on the treadmill at 10km/hour for 30m, still sore from the previous workouts but today is lower body workout!

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Jun 15, 2012 12:17am | report
 
EGM84

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EGM84

starting this today with Max's Super Shred protien with hydroxy. Alot of the supplements in the program I can't get in Australia.. but im sure with lots of protien and my usual vitamins it will be fine. I do shift work so will be interesting to see my progress as my sleeping patterns are never the same day to day so im sometimes eating my first meal at midday and other days at 5 am. and not geting sufficient rest may be a problem. but im super pumped I know interval training works for me so cant wait to see the end result!

Aug 23, 2012 8:40pm | report
 
drewster6789

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drewster6789

I'm in Australia too mate and found all the mp supplements on ebay ;)

Feb 19, 2013 5:22am | report
DeanArcher

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DeanArcher

Is this plan good for gaining muscle? Because I need to gain muscles and lose some belly fat.

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Sep 3, 2012 10:49am | report
 
cstinch

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cstinch

The article clearly stated it is not for building muscle. Did you read the article?

Oct 30, 2012 12:08am | report
cstinch

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cstinch

The plan states that it does not build muscle and is for burning fat. Did you read the article?

Oct 30, 2012 8:10am | report
3Dee

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3Dee

This program will help you build lean muscle, if you never had any muscle. But if you need to put on size and reduce body fat, I suggest a different program (like the 12 week Chris Gethin program). In a nutshell, you want to up your weights, reduce your reps, eat clean (6-7 meals a day || 3 hours apart) and keep the cardio intensity the same

Mar 11, 2013 12:33pm | report
amernazeer

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amernazeer

i am 112 kgs and would like to loss upto 30 kgs ...i need to loss a much as i can in next 3 months ....i need a specific diet routine and also a good workout plan....i have 35 % of body fat , which is yes much exess to my age and height...i have been training in my early years when i was a teen i use to be fit....but as time pushed on i grew this fat store...please help me out ....my age is 30....

Sep 21, 2012 2:41am | report
 
hugomonsivais24

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hugomonsivais24

I'm starting this program Today, 24/09/12, but with other supplements and hours
I will upload pictures of every 7 days. to see the difference with body measures also.

8:30 AM shred matrix, CLA
9:00 AM DESAYUNO optimen, L-Carnitine, Xpel*
12:00 PM Proteina, ANIMAL PACK
2:30 PM shred matrix, CLA
3:00 PM COMIDA optimen, L-Carnitine, Xpel
5:00 PM GYM Jack3d, Extend
6:00 PM Nada Proteina
9:00 PM CENA optimen, L-Carnitine
11:00 PM Casein

*Xpel only first week then I'll stop using it.
*proteina ON Whey Protein

Sep 24, 2012 10:24am | report
 
DanielShain

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DanielShain

Hi everybody, this is my first rest day, i am not using supls, but i am eating 5 times a day, i am feeling really god, i dont see results at this point, but i hope in 4 more days i feel and see diferent!

Oct 20, 2012 6:14pm | report
 
deolsm

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deolsm

I'm on my first rest day and I've already dropped two pounds. I'm ridiulously happy about that! I'm not using and supplements either. I rather go an all natural way, lol.

Jun 18, 2013 9:08am | report
huseyin3

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huseyin3

Hi

just curious as to how you did on this diet? Did you get good results?
Im like you, im not using any sup's except protein shakes. My diet is quite decent too.

Dec 10, 2013 6:37pm | report
lilsis42teri

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lilsis42teri

I just started this program . I am kinda concerned the calories are a bit low for me. I am a UPS driver and I workout in the morning before work and my hours at work are not set hours, and I usually work at least 9.5 hours a day, sometimes longer. I don't want to over eat as it would defeat the purpose of doing this program, but I am getting hunger pains and feeling shaky usually about 2: 00 PM ...Does anyone have any suggestions, or advice. Please and thank you

Oct 29, 2012 9:44pm | report
 
3Dee

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3Dee

Try light snacks: Greek Yogurt with strawberry or any type of berries. You can also munch on some almonds, or have peanut butter with an apple. These usually help me when I am in your situation.

One other factor, is try to consume a lot of water, though with your line of work, you might have to pull-over a few times..lol

Mar 11, 2013 12:30pm | report
irynagryban

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irynagryban

Hi everyone! I take body pump classes (Les Milles barbell fitness) 2 times a week on Mondays and Thursdays. How can I combine this program with my body pump?

Nov 2, 2012 9:17am | report
 
gabela

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gabela

I start today. I'll do my best to reach my goals.

Nov 17, 2012 11:08pm | report
 
girardandrew

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girardandrew

Do I continue to take the supplements during the rest days? Do I still eat every 3 hours during those rest days?

Nov 21, 2012 9:02pm | report
 
Joshua15

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Joshua15

Honestly, this diet is very comfortable. Do the work, dedicate yourself at eating right, and lose weight.

Jan 3, 2013 9:12am | report
 
bevstanley34

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bevstanley34

i started this program today, day 1 down 20 more to go !

Jan 6, 2013 8:44pm | report
 
Showing 1 - 25 of 63 Comments

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