‘The Worst Things You Can Do After A Workout’ – Monica May
There are many ways to ruin a good workout.
Even if you put so much effort into your training sessions, always looking to perform better, giving your 100% at the gym, you still may not get your best results.
That’s usually because of the things you do after your workout.
We all tend to do some mistakes, intentionally or unintentionally, that can really toss all of our efforts down the toilet.
To avoid that, I’m going to give you a list of the most common mistakes you can do after a workout.
Learn them and try to avoid them to maximize your fitness goals.
Let’s get started right away!
The Worst Things You Can Do After A Workout
Overdoing Cardio
Cardio is a great weight loss and fat burning tool.
However, you’d have to do it right.
In fact, too much cardio is not the way to go if you’re trying to tone muscles, get fit, even lose weight.
Long-lasting cardio sessions are proven to be not so effective since you’d have to spend precious time to probably tap into that fat burning zone.
At the same time, after a strong training session, you’d be burning lean muscles too and we don’t want that.
‘There is this horrible misperception in our society about fat loss.
A lot of people think that if you do two or three hours of cardio each day, the fat is just going to melt off.
Actually, performing too much cardio will put your body in a catabolic state and burn hard-earned muscle.The loss of muscle will not only reduce strength, but it will also slow down your metabolism.
If your metabolism slows down too much, you’ll have a tough time burning fat.’
Now, let me outline that in NO WAY I am suggesting you stop doing any sort of cardio altogether, or exercise less frequently.
What I am suggesting is to modify your training by incorporating your cardio sessions and strength training together in your program.
Working out is supposed to be fun and it shouldn’t be some long-lasting, boring chore, and if you are in the gym for more than an hour per day you’re probably overtraining.
I’ve learned so much about the best and fastest way to lose weight and get fit at the same time, and it includes strength training and cardio all in one, in the range of 30 minutes.
It’s called HIIT, and it’s working amazingly good in burning fat without ever tapping into those lean muscles.
If you want to learn more about it, head on to How To Lose Weight & Build Muscles FAST & At The Same Time – All About HIIT
Skipping Cooldown
Cooldown is a very important aspect when exercising or trying to get fit.
Cooling down and stretching those muscles at the end of every workout will speed not only speed up your process of losing weight and getting fit but it will provide you a bunch of amazing benefits along the way.
It will help your muscles cool down properly, lengthen and become more flexible.
Cooling your muscles down is also a great way to reduce stress and soreness, help your muscles recover faster and prevent injuries.
You don’t even have to do a full stretching routine.
Just spare a few more minutes at the end of each workout and do a few stretches that feel good.
In my Burn Baby Burn 28-Day Workout Program, I’ve included my personal cooldown stretching routine, so head on if you want to check it out!
Waiting Too Long To Eat
When you are working out, your muscles use up their glycogen stores for fuel.
This results in your muscles being partially depleted of glycogen.
Some of the proteins in your muscles also get broken down and damaged.
Therefore, after your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins.
And the bond that helps rebuild those muscles and helps them grow stronger after each training is FOOD.
Your muscles are exhausted after the workout, they have lost all of their energy and they need fuel fast, to be able to grow stronger.
The longer you wait, the more damage you do.
A lot of girls think that if they don’t eat anything after the workout, they will lose even more weight, but this isn’t true at all.
This is completely wrong, and you shouldn’t do it.
The only thing you will do if you starve yourself after working out is throwing that hard work to waste.
Have a balanced meal to rebuild those muscles and grow stronger and fitter than ever.
Read more about the importance of the post-workout meal in my article ‘What To Eat After A Workout – Post Workout Meal, Drinks & Snacks’ .
Fueling Up On The Wrong Foods
Nutrition is the most important thing when it comes to getting the body of your dreams, so make sure to feed those muscles with the nutrients they need.
Avoid all kinds of sugars, sweets, processed foods, junk food, and all kinds of unhealthy food.
These types of foods will toss your workout efforts down the toilet.
You can give your 100% at the gym, workout every day, warm-up, stretch, have healthy habits…
But if at the end of the day you don’t feed your muscles and your body with the right nutrients, it’s all going to waste.
At the end of the day, it’s 80% nutrition – 20% workout, so make sure to fuel those muscles and eat healthy.
If you’d like to learn more about how to eat healthy to get fit and lose weight, make sure to check out my meal plan Burn Baby Burn.
Eating Too Many Carbs
The main purpose of carbohydrates in a diet is to provide energy, as they are the energy and the fuel our body actually runs on.
Most carbs get broken down or transformed into glucose, which is used as energy.
However, if they are not used as energy carbs turn into fat – aka stored energy.
And this is the main reason why carbs are usually considered a bad choice after working out.
However, your body’s glycogen stores are used as fuel during exercise, and consuming some carbs after your workout will help replenish them.
So, what I’d suggest is the following:
If you are in the game for weight loss, keep limited intakes of complex carbs for breakfast and lunch, and avoid them for dinner.
Also, avoid eating fruits after working out, instead focus on protein veggies and greens in the hours after your training session.But, if you want to tone or build muscles feel free to add up a limited portion of carbs after your workout too.
However, make sure to pick out healthy, complex carbs and always add them as a side dish to your meal, taking no more than 1/3 of your dish.Fill out the other side with proteins, veggies, and healthy fats and you are all set.
Rehydrating With The Wrong Drinks
You don’t need liquid calories after a workout by any means.
What your muscles need in terms of liquids is a lot of water and maybe a protein shake to help your muscles recover faster.
Sports drinks can contain over 300 calories as well as tons of sugar, and you really don’t need to fuel up with those kinds of empty calories.
Not Resting
And last, but not least is rest.
Rest is an important aspect of the whole getting fit process, and if you are not doing it right you will face burnout.
In fact, proper rest and sleep will help your muscles to recover faster and your body to get stronger and healthier.
If you cut back on rest and sleep, you’ll cut the amount of fat lost in half too.
Not to mention that lack of rest will keep you craving for food.
So, think of rest as a part of the process, and always make sure to take the time off for your body to recover properly.
Now Head On To Work Out!
I really hope you don’t do any of these mistakes after a workout.
If you are doing some of them, let me know in the comment section below.
You are already doing amazing work, so keep it up and never ever stop bettering yourself!
Till next time, babes!
xoxo,
Monica
Um no carbs!? That’s exactly what you should eat right after a workout. It refuels your energy stores and help promote muscle growth. I’m shocked to read this as this is a commonly known fact backed by science.
Well, if you want to lose weight, you should eat your carbs before your workout, and eat your protein after, and that’s a fact. The stored energy will be transferred to fat, so after you workout you won’t need any more energy. You’re gonna need some proteins so that your muscles recover well. And that’s a fact too. :)
Wrong. Carbs aid in building muscle. Fact. After any strenuous workout your muscles are looking to repair- You need carbs to do this and may be just as important as protein. Fact. Unless you strive the for the skinny fat experience then eat your carbs in accordance to your goals.
Complex carbs in the morning for sustained energy. Simple carbs post workout to temporarily raise blood sugar; this process pushes nutrients into your tired muscles-and this is a fact.) Fat won’t won’t burn fat, but muscle does.
I didn’t say that carbs aren’t important. They are, that’s why we take them before our workout to gives us energy.
But proteins and fibers are the ones that are always mentioned after the workout.
Our muscles are made of proteins, that’s why they need them right after the workout.
All the best
Monica
Your wrong. Simple carbs after a workout are crucial. You need them to shuttle all that protein to you muscles quickly as well as spike insulin levels.
Simple carbs are not a good idea at all if you’re trying to get healthy.
They are fiber-less, and lack lots of essential nutrients.
There’s nothing crucial about unhealthy, processed food.
Instead, I recommend eating whole foods that are natural to the body and have tons of fibers, vitamins and minerals linked to muscle development.
A slice of whole grain bread, brown rice, sweet potato, a banana…
You won’t get anything, except liver fat and unhealthy pancreas, out of a simple carbohydrate if you’re trying to get some lean muscle tissue.
Agree. Protein is crucial for muscle recovery after a workout!
What are some types of protein to eat after you work out around 2? What type of protein shakes are good for you?
Hi Jana,
Well, any types of protein that are clean and healthy are good for your after workout meal.
For example:
fish, chicken, turkey, egg whites, mushrooms, tofu, chickpeas…
Also, there are tons of protein powders.
I personally have the Whey protein powder, but you can have any protein powder you want – just look for clean protein powder (no sugar added)
Monica
This is why you need to consult a true body building resource for information. You do not need carbs after a cardio session unless it is a HIIT cardio session. You absolutely do need carbs after a lifting session to promote glycogen synthesis. You deplete muscle glycogen when you are weight lifting. Please put out accurate info.
Hi Tabitha,
If you want to lose weight, you have to leave out carbs out of the picture, sometimes even before the workout, and of course after it too.
I am writing everything here on my blog, out of my personal experience. I’ve had a personal trainer for a few years, managed to change my life and started living healthier.
I’m not just writing down stuff from the internet – it’s all my story.
At the end, there’s no wrong or right when it comes to getting fit, we’re all different.
All the best to you :)
Agreed. My father was a professional power lifter and trained me a lot about the necessities of protein after workouts. He has also kept a BALANCED Atkins diet, which is low carb, for almost 20yrs. I’m the most successful with following a low carb diet and weightlifting. Low carb flattens ur tummy the quickest as well. Thanks for the article Monica!
Hi Courtney,
I’m so glad you like my article, and you agree with these facts.
Love and all the best to you :)
Monica
You use the word facts, do you have some of your sources for the facts above. I’m very particular about what I do to my body in terms of advice/food/training and would like to read a bit more into the above.
Hi, thanks for this information☺ I have been following this guide for a month now and it has definitely helped my body feel better post workout.
Sara,
I’m so happy I could help!
Keep up the great work, and never give up :)
Do some reading on the chemical reactions of protein synthesis. Im seeing a lot of against the grain, metabolism slowing and damaging information on your blog.
Hi,
Thank you for your honest comment, I really appreciate it.
You just have to know that all I write is based on my own fitness story, the tips that helped me lose weight, and the exercises and food that made me fit.
And I have to admit that kicking out the grains and sugars out of my diet, helped me get fit and lose the extra weight.
You need carbs in your diet cause that is what helps you do everyday things like think and give you energy.
I agree Mary, but you need the good carbs, not the bad ones :)
I fast every day and after a workout just taking BCAAs, works for me.
This was a well written article. Not too high level and not too technical. I wish I would have read this before doing my first bikini competition. I never paid attention to the timing of when I ate. Keep up the good work! (PS- I love your positive responses to negative posts. Very classy!)
Kate,
I’m so happy to hear you like my article and find it helpful! <3
Thank you for the amazing comment.
Hugs,
Monica
Love this article!