28/08/2026
You’re training consistently but feel bloated and puffy instead of lean and toned 😩 Possibly the most frustrating cycle to be stuck in, and one I see all the time clinically.
Here’s how to change that ⬇️
WEEKLY STRUCTURE 🗓️
If you train full body each session, the same muscle groups are getting loaded every time you train, so the spacing needs to happen between sessions themselves.
That generally means at least one rest or active recovery day between full-body sessions, rather than training on consecutive days.
If you split your training by muscle group, you have more flexibility. You can train a different area while another one is still recovering.
For example; lower body one day, upper body the next. You can train closer together without loading the same tissue too soon.
🚨NB - remember inflammation is systemic. So if you’re struggling with this issue I’d still keep your sessions further apart to begin.
ACTIVE RECOVERY VS FULL REST DAYS 🧘🏻♀️
Depending on your session intensity and fitness level most people need at least 1 full rest day a week.
The others can be active recovery. This is low-intensity movement that supports circulation without adding new load to tissue that’s still repairing. Walking, gentle mobility work, or an easy swim.
A full rest day is then no structured training at all, which your body will sometimes need more than an active session, particularly after a heavier week or if you’re newer to training.
FUELLING RECOVERY 🔋
Rest and recovery days are still part of the training process, since this is when most of the actual repair and adaptation happens.
Under-fuelling on rest days, especially cutting carbohydrates because you “didn’t train,” can slow that process down. Being more hungry on non-training days is entirely normal - this is when your body is doing a lot of the work.
Aim to eat consistently across the week rather than scaling intake up and down with whether you trained that day.
Any questions pop them in the comments ✅
Phoebe ❤️
