What Are the Worst Post-Workout Mistakes?

1. Gulping A Sports Drink

One of the worst post-workout mistakes is gulping a sports drink. Unless you’re working out at an intense pace for hours, you don’t need to refuel with a sports drink. Instead of drinking your calories, stick to water and a small snack, like an apple with peanut butter, or carrots and hummus.

2. Staying In Sweaty Clothes For Hours After A Workout

Not only will you feel disgusting if you remain in your sweaty, smelly clothes after a workout, but the moisture underneath your clothes could lead to body acne and yeast infections.

Shower and change into dry clothes immediately after your workout, if you can.

3. Rubbing Your Eyes

Touching your eyes, mouth or nose after a workout is just asking for trouble. The gym is a breeding ground for germs.

Take as much precaution as you can by wiping down machines before and after you use them. Wipe sweat from your face with a towel brought from home, and wash your hands after a workout. Hundreds of people touch gym equipment everyday, and you’re sharing germs with all of them.

4. Leaving Before Cooling Down

If you’re taking a class, leaving before the cool down is disrespectful to your instructor and bad for your body. If you’re working out alone, you’re only cutting corners. Carve out an extra five minutes per workout to stretch out those muscles. You’ll feel better the next day because of it, and you’ll be at less risk for injury.

5. Skipping A Snack

If you’re not planning to eat breakfast, lunch or dinner after your workout, eat a healthy snack within two hours of hitting the gym- it’s essential for building muscle. If you’re not refueling properly, you won’t see optimal results.

6. Post-Workout Mistakes: Overindulging

If you run three miles, don’t think that you need to eat a hamburger and piece of chocolate cake to make up for it. The reality is, you’re probably only burning about 300 calories, and eating a 1,000 calorie meal afterward will do nothing but sabotage your efforts.

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7. Skimping On Sleep

If you’re waking up extra early to workout, but not getting enough sleep, you’re probably not helping yourself. Growth hormones, produced by your body while you sleep, help aid your muscles in repair.

Try to get 7 to 8 hours of shut-eye a night.

8. Rolling Up A Yoga Mat

If you’re a creature of habit, you might roll your yoga mat up after class, and leave it like that until the next one. While this might seem logical, you’re creating a breeding ground for germs.

After using your mat, wipe it down and lay it flat, or hang it up over a door to dry.

9. Neglecting To Wipe Off Machines

No one likes to workout on a sweaty piece of equipment. Not only is it rude, but it’s also very unsanitary.

When you’re done working out, wipe down your machine so no one else has to touch your germs. If you’re being extra-cautious, wipe down equipment before you workout, as well.

10. Late Night Snacking

If you’re still feeling hungry before bed, don’t reach for unhealthy snacks. Have a handful of almonds or a cup of Greek yogurt, and see if the feeling subsides. Reaching for fatty, greasy, sugary foods late at night will only make you feel bad. Just because you exercise does not mean that you can eat whatever you want, whenever you want.

Source : fiitnessplus.com

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HOW TO GET A SIXPACK

Whether you are a competitive bodybuilder, athlete or just a weekend warrior we all pursue the ‘six pack’. The question is why? What is it about the ‘six pack’ that we admire so much? Is it because it looks good? Shows athleticism? Whatever the reason just through a little bit of hard work you can get the look your after.

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DRS- Approaches

There are two schools for thought when you are looking to achieve the ‘six pack’. One is to eat clean. This involves macronutrient timing such as carbohydrate cycling. So the idea here would be to time your carbohydrates around your training. For example in your weekly training you may have high carbohydrate and low carbohydrate days, this depends on what phase of training you are currently in. You would plan your high carbohydrate days around your high intensity or high volume training days, so on these days you would eat 5-6 meals withcarbohydrates; in addition you would limit your fat intake on these days. Therefore on your low days you may just consume 1-2 meals with carbohydrates in and the rest would be fat and protein. Obviously there are many variables when it comes to manipulating diet and these should be fine tuned depending on the individual.

The other school of thought is to train your abdominals. The Abdominals are very strong muscles and therefore should be trained with a moderate weight, in addition to a variety of exercises. This may include weighted crunches on a swiss ball, side bends, leg raises, farmers walks, overhead carriers, plank variations to name a few. The bigger the abdominal muscle the more it will show when body fat is low. Note. Training the abdominals should be done in conjunction with a full body strength routine

DRS- Sixpack Solution

So to achieve a ‘six pack’, you have to do a combination of the above. What is the point of dieting down to a low body fat when you have no abdominals on show? Consequently, why train your abdominals in every session when your body fat is too high and you can’t see them anyway!
Building a six pack is not rocket science and if you really want to have them on show you have to put the work in through strength training and eating clean. The ‘six pack’ is made in both the kitchen and in the gym.

Source : fiitnessplus.com

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