This is where it all comes together, folks. So far, we’ve focused on a workout program with the aim of losing fat and building muscle in a safe way. True transformation in our bodies, though, doesn’t happen while we’re training. Recovery is when the magic happens! 

When you exercise, you push your body to the point of cellular breakdown. With every strenuous bike ride, weight-training session or bout of high-intensity interval training, muscle fibers will sustain damage. And recovery heals them, increasing muscle mass.

That’s why allowing your body to recover is vital to the success of your fitness program.

You’re putting in the time and the effort. To optimize the payoff, integrate recovery using these five strategies:

• Get your sleep: There is a reason sleep takes up nearly one-third of our lives. It’s during shut-eye that the body spends the most time renewing and repairing itself. Your muscles will thank you for getting the recommended seven and a half to eight hours of sleep each night. 
• Fuel up with the right foods: For muscle repair, consume at least 20 to 25 grams of protein within an hour after your workout, said registered dietician Angie Asche of Eleat Sports Nutrition in a CNN article on recovery. That equals a 3-ounce chicken breast (24 grams), one 7-ounce container of 2% Greek yogurt (20 grams) or one scoop of plant-based protein powder (number of grams varies). Also, refuel on carbohydrates. Consume 0.5 to 0.7 grams per pound of body weight within 30 minutes of completing an intense workout. Go for complex carbs that are high in fiber, such as fruit, whole grains and vegetables.
• Replenish fluids: While exercising, we lose fluid through our sweat. That’s why it’s critical to drink water during, and after, training sessions. “Smoothies are a great way to get all three needs met (carbohydrates, fluids and protein) all in one," Asche said.
• Actively recover: Remember the daily walking habit we started in Part I? Consider having one day a week where you skip a workout but lengthen your walk time. Or practice gentle yoga or tai chi. 
• Stretch a little daily: Investing a few minutes on focused, deep breathing and cooldown stretches goes a long way. After each workout, dial it down with these moves to get the circulation-boosting, flexibility-improving benefits.

For more details on recovery, check out CNN fitness expert Dana Santas’ guide here.

Try this peace process: In yoga and meditation, breathing in through the nose and out through the nose calms your parasympathetic nervous system. This in turn lowers your heart rate, decreases blood pressure and inhibits stress hormone production. It takes only 90 seconds of deep breathing, Santas has noted, to elicit this relaxation response.

Did you know?

What’s more, a breathing meditation, said Vaile Wright, director of clinical research and quality at the American Psychological Association in a recent CNN story, contributes to a state of mindfulness by bringing your focus on one thing -- your breath. This practice of being in the present moment influences the stress pathways in the brain. Breathing deeply transmits a message to your brain to relax, studies have shown, positively impacting regions that regulate attention and emotion, the APA says.

You’d be hard pressed to find a creature that lives in the moment quite like a dog does. Welcoming a dog into the family has its responsibilities, sure, but the benefits are many. Start off right with basic obedience training to establish a bond with your pup and get him walking on a leash like a champ. Then Spot can join in on the fun of your daily walks or encourage you to take them in the first place -- and more! Frisbee, anyone?

Yoga to claim your calm

Doing yoga before bed can help you wind down for a better night’s rest, but this routine by CNN contributor Stephanie Mansour, host of “Step It Up With Steph” on PBS, can be done at any time of day for a calming effect. As you hold each pose, think of breathing in and filling your body up with air, and breathing out to release deeper into the pose, allowing your muscles to relax into the move as far as they can but no further.

The six simple moves in Mansour’s routine work to ground and center you; soothe the nervous system; and open up areas of the body that can get tight and stiff from sitting throughout the day. Do these and you’ll be more relaxed without feeling overly energized. Check out Mansour’s routine here.

Post-workout, give your aching muscles the TLC they deserve. To release both tensions and toxins, our partners at CNN Underscored, a product reviews and recommendations guide owned by CNN, like Therabody’s Theragun Pro, the gold standard in self-massage guns that offer percussive therapy. The TriggerPoint GRID foam roller is also a solid addition for your kit. Foam rolling enhances circulation, mobility and flexibility.

Prioritize recovery at all stages of training and listen to your body. Days off, resting between sets and cooling down at the end of workouts all matter. Not only will you feel stronger physically but you’ll also gain a focused, positive mindset.

If you’ve been following along throughout this series, you’ve empowered yourself with the knowledge and tools to get back into the groove of your workout program. For those of you just starting an exercise program, you’ve begun a most excellent journey. Here’s to giving your body exactly what it needs to be healthy and perform optimally.

Checklist to go:

• Recovery is when body transformation takes place
• Support your body by getting enough rest and the proper foods and fluids
• Active recovery can include a longer walk, yoga or tai chi
• Daily cooldown stretches and deep breathing matter

Important note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain.