‘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

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.’

– Bodybuilding.com

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!

BBB Workout Program - The Worst Things You Can Do After A Workout

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.

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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!

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