Post-workout routines are crucial. Throughout the outbreak of the global pandemic, many people turned to physical fitness as an effective coping mechanism. Sales for training equipment skyrocketed as home gyms became common.
It’s important to remember that getting those massive gains isn’t just isolated to pumping iron day-in and day-out. The same goes for weight loss if that’s your primary intention for working out. What you do after your workout matters just as much as the exercises themselves.
Fitness Never Stops
If you’re not as satisfied with your progress even after training nonstop, chances are you’re skipping an essential step. Getting physically fit doesn’t just start and end with training. Focusing too much on what to do during your workouts will lead you nowhere.
At the most, you might notice a few improvements in strength and muscle definition here and there. Somewhere down the line, you’ll eventually get stuck. It won’t matter how many times you wreck your workout with overwhelming tenacity anymore.
This is if you don’t adjust your habits accordingly. Getting your desired results shouldn’t be too hard if you simply incorporate a decent post-workout routine. Depending on your goal, there are certain things you have to consider when designing an effective post-workout plan.
One of the hardest things to do when it comes to training is staying consistent. Often you’re unable to do your workout simply because your muscles are still too sore from your previous session. This leads to a disruption in your schedule, potentially throwing all your progress out the window. Here’s what you should do if you want to recover faster to be more consistent.
Keep It Cold
After every workout, don’t stay in your sweaty gym clothes for too long. Make it a habit to take a shower and change outfits immediately. When taking a bath, it’s also essential for you to avoid those relaxing hot and steamy temperatures you’re used to.
The different products in your bathroom should be set to cold temperatures after working out. Taking a cold shower or an ice bath will surely relieve muscle soreness and prevent inflammation. This may also help give you some good quality sleep if you usually work out at night.
Stretching should be done before and after your workouts. These simple exercises are proven to improve your range of motion and posture. Both of these are vital for maintaining your form whenever you’re lifting weights.
More than that, stretching the muscles you targeted during your workout will also help them recover faster. Stretching muscles while they’re still warm will help in elongation, improve flexibility, and relieve muscle tension. You’ll be ready for your next workout without the threat of muscle soreness.
Bulking and Weight Loss
For many people, their fitness journey started with a desire to lose a few pounds and gain a lot of muscle. Some people were simply disappointed with their bodies and wanted to make a change. Others are drawn to working out for health-related reasons. At the end of the day, looking good will definitely make you feel good as well. If your goals are the same, consider these post-workout plans.
Your meals play a huge factor when it comes to losing weight and gaining muscle. To change their eating habits, many people would eat fewer meals than they used to. They’re afraid it might undo all the progress they’ve made. This is reasonable.
When paired with a regular workout, however, eating regular meals is highly advised. Building muscles through working out speeds up metabolism. This is what helps you lose weight. Missing meals may cause muscle loss, which is more detrimental to your goal.
Selecting the right food to go with your workout can significantly help you lose weight faster. Like muscle-building, your aim is to boost your metabolic rate to lose body fat. You could choose to go for protein shakes with scientifically proven supplements to enrich your diets.
Consciously eating healthier, natural food should be enough to do the trick. Your post-workout meals should have high-quality proteins and carbohydrates. Maintaining a balance between the two will surely help you gain muscle and loss weight at the same time.
Healthy carbohydrate options consist of whole grains, sweet potatoes, and whole wheat bread. These will help in muscle recovery. Consider low-fat dairy, fish rich in omega-3, and lean meats for your protein options to support muscle growth.
There Are No Endings
Post-workout routines are critical. Your post-workout routine should allow you to maximize the opportunity to rest and recover accordingly. This will set you up for better training sessions in the future. It can also lead you to develop healthier habits, in general.
The post-workout routine is one of the most neglected steps in fitness. Create the right plan for you to build and repair muscles as well as restore energy levels. There are other habits that may sabotage your progress, but these suggestions will surely bring you optimal results.