Thursday, December 10, 2015


Hi lovelies,
How have the first 3 days of your workout been? For me, it's been awesome, and very busy too. A lot has been going on in my life, but I wouldn bore you with the personal details. So let's get to the real reason for this post.

Day Four of the Holiday-Calorie-Burn is a REST DAY. I'll be telling you why rest days are extremely important, and why you shouldn't take them for granted. Also I would show you a guide to what a rest day should look like. To find out how to make the most of today, please keep reading...


1.    Your REST DAY is NOT an OFF DAY
Your Rest Day is actually a part of your workout routine, and not a day off. The difference between a REST DAY and an OFF DAY is that a rest day is a day dedicated to muscle healing, flexibility and stretch routines, while an off day is often seen as a break from the stress of working out, and therefore dread the next workout day. It should be seen as a recuperation and preparation day for the next calorie burn day.

2.    Your REST DAY is NOT a BINGE DAY
First of all your REST DAY is actually the day you stick to your greenest and healthiest calories, and not an eat-all-you-can-day. A lot of people (including yours truly), make this mistake, and eat a lot of unhealthy stuff with the mindset of "I'll burn these calories tomorrow". This unhealthy eating pushes you further away from your target weight and puts a lot of stress on your next workout day. The resulting overzealous workout could cause joint strains, and make you quit altogether. 

3.    Your REST DAY is a PLANNED DAY

A planned day simply refers to a scheduled day. This is to say that you have to ensure that you actually REST. For those who work nine-to-five jobs, this could be quite tasking, but I'll show you how to get this done. Perfectly prepared meals would help prevent the horrors of fast food. Also, make sure you get enough sleep (at least 7 to 8 hours) the night before your rest day, and the night of your rest day. This is because sleep is essential for muscle repair, and to stress reduction. Long walks in the evening (not necessarily power walks) are helpful too. The key is to plan this day, and follow the schedule to avoid feeling stressed out, and to have enough time to retire for the night.

This is just a guide, and may vary across individuals based on daily activity levels, occupation, and workout levels.

Rest Day routines

Flexibility exercises

Body Massages


Long walks

Meal Routines (quantity may be different from pictures)

Wake up time - 6am or 7am (assuming previous bedtime as 10pm or 11pm)

A tall glass of lemon water, and another glass of warm water

Breakfast time : 8am or 9 am

Sweet potato
1 zero-oil fried egg (use a non-stick pan) with mixed vegetables
A glass of water

Brunch time: 11am or 12 noon

1 apple and 4 carrots
2 glasses of water

Lunch time: 2pm or 3pm

1 chicken drumstick 
Steamed spinach
2 glasses of water

Afternoon snack: 5pm or 6pm
Diced watermelon (about 1-2 wedges)
2 glasses of water

Dinner:  7pm (no later than 8pm)

Cauliflower rice (recipe on the blog)

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