7 Post-Workout Mistakes Keeping You From Losing Weight

7 Post-Workout Mistakes Keeping You From Losing Weight

Getting and staying in shape can be as taxing as a full time job. Prepping meals and scheduling workouts…it’s a lot of work. If you’re doing the work, eating right and working out, but aren’t seeing results, it might be time to examine your post-workout habits. As unfair as it is, a misstep or two following a workout can be enough to stall or even halt progress. So next time you finish up a spin class, make sure you’re not committing any of these errors.

Not eating right away. A good workout taxes your muscles and they need to be replenished in order to repair. Your body needs protein and carbs post workout as soon as possible. Don’t push yourself to wait as long as you can thinking you’re burning fat.

Eating too much. Your body needs food post-workout, but it needs good food. Twenty minutes on the treadmill doesn’t earn anyone the right to hit Taco Bell. No offense, Taco Bell.

Not using a foam roller. Foam rollers are used as a method of self myofacial release. That’s a fancy way of saying foam rolling relaxes muscles, breaks up scar tissue, increases blood flow, and encourages lymphatic drainage. Increased blood flow allows fatty acids to be released into the blood stream to be used for energy. Why not use every weapon you possibly can in the battle of the bulge. Not sure how to use a foam roller? Click here.

Not getting enough rest. In order for your muscles to repair and grow they need adequate rest. Ideally, you should rest muscles for at least 24 hours between workouts.

Rehydrating with the wrong drinks. Sports drinks can contain over 300 calories as well as tons of sugar. Why cancel out your workout with just a few sips? You don’t need sports drinks, you just need water. For more information, read Are Electrolyte Replacement Drinks Necessary Post-Workout?

You’re overestimating. We tend to underestimate the calories we consume and over estimate the calories we burn. Be honest with yourself about your workout. Don’t round up, and don’t just assume your workout burned 1,000 calories.

You’re making excuses. Do you tell yourself that a yoga class was so hard you need three days to recover? Or running a 5K warrants eating whatever you want for a week? If you make excuses like these, quit it.

Are you guilty of any of theses mistakes? Fear not, they’re easy enough to overcome. It just takes a little extra planning and mindfulness and you’ll be well on your way to your fitness goal!

Original article and pictures take skinnymom.com site

7 Post Workout Mistakes

7 Post Workout Mistakes

Maintaining a healthy and fit body doesn't only take place inside of the gym. If you aren't noticing the results you have been working towards, maybe improving a few simple steps after your workout could help speed things along. Check below for 7 tips that could help you to feel better about your workout!

1. Don't Forget to Stretch.

Nothing is worst than having a nasty and painful muscle cramp to remind you of a great workout. The best way to prevent cramping from a workout is to warm up and cool down by stretching before and after you begin to exercise. Make sure to listen to your body and pay attention to your body's limits so you won't over-stretch and pull a muscle.

2. The Power Of A Foam Roller

Foam rolling after a workout can potentially help you with improving flexibility, increasing blood flow, and can help loosen up those stiff knots in your muscle tissue. Try using a foam roller before you begin your cool-down stretches to help soothe and loosen those tense muscles than can lead to those annoying cramps.

3. Skipping the Cool Down

Cooling down is an essential part of your post work-out routine. Your body needs to gradually get back to its normal heart rate. It is important to use your cool down routine to focus on the area of your body that you were exercising. You can never go wrong with a slight jog or fast paced walk on the treadmill for 5 minutes.

4. Not Replenishing What You Sweat Out

Your body sweats to cool itself down but in the process you are losing valuable nutrients and vitamins. Rehydrating after a workout is one of the best things you can do for your body. Hydrating can help maintain body temperature and lubricates your joints. Grabbing a sports drink or a glass of water after a hard workout can help keep you energised and feeling good. But try not to go overboard with the sugary sports drinks because it can put back on the calories you just burned off.

5. Neglecting to Eat

Eating after you exercise sounds a bit backwards but you can only hide from your fork for so long before it starts to negatively affect your body. Eating the proper foods can give you the right amount of energy and fuel your body. If you go too long without eating your body may start to eat away at your muscle tissue which can take away from your tone and definition. Make sure to eat the right amount of fruits, vegetables and protein and stay away from as many bad carbs (choose wholegrains) and unhealthy fatty foods as possible.

6. Not Keeping Track Of Your Progress

Don't be afraid to push yourself each time you start your workout! The best way to do this is by knowing how much you accomplished the last time you worked out. This can be done by timing yourself during certain exercises or aiming to keep your heart rate above a certain number. Using a pedometer is a great way to keep track of your distance and progress when going out for a run. It's okay to compete against yourself and it can be a really fun challenge.

7. Not Giving Yourself Enough Credit

Working towards any goal can become frustrating at certain points but you can't focus on what you haven't done and neglect to give yourself credit for all that you have accomplished. Nothing worth working for comes easy without discipline and this goes for achieving your desired fitness results as well. Putting your workout clothes on and heading to the gym is half of the battle... finish strong!

Kayla xx

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

Original article and pictures take cdn.shopify.com site

7 minute post workout stretch routine

7 minute post workout stretch routine

I love a good workout, but not when I can’t walk the next day. Coupled with a dose of mindfulness, post workout stretching ensures I get the most out of my workouts (and avoid post-workout waddles). This week Morgan Jane, of The Well Dressed Work Out, helps demonstrate my tried and tested stretch sequence.

It’s also a great 7 minute way to start your day. So why not try it? Set aside some precious moments first thing in the morning to incorporate these simple yet invigorating postures. This week I challenge you to set yourself a goal to do this short yoga stretch sequence everyday for the week after your workout, or even on its own.

This is part one of a three part stretch series. Stay tuned for my quick yoga fix series for the days when you want a full body yoga workout in under 15 minutes.

Downward dog. Opens upper back and spine and lengthens the back of the legs.

Low Lunge. Releases groin, hip flexor and quads. Settles the pelvis.

Forward fold. Turns your attention inward. Stretches hamstrings and spine.

Seated side stretch 1. Grounds legs and opens chest.

Seated side stretch 2. Grounds legs, opens chest and stretches side body.

Full seated side stretch.Grounds legs, opens chest and stretches side body fully.

Seated one legged forward bend. Rotates spine, calms nervous system, stretched hamstrings.

Bridge Pose. Opens chest and shoulders, stretches the front of the thighs.

Knee hug. Opens hips, releases psoas.

Supine hamstring stretch. Roots thigh into socket, stretches back and opens hamstrings.

Supine deeper hamstring stretch. Kicks the last pose up a notch!

Supine inner thigh stretch. Lengthens opposite thigh, stretches inner groin and inner thigh.

Supine twist. Rotates body, aids in digestion and spinal release.

Resting pose. Promotes rest, restoration and balance.

Photographer: Darren Lebleuf

Location: The Landmark mandarin Oriental Spa

Original article and pictures take theflexiblechef.com site

7 Fantastic Pre-Workout Meal Ideas Monday, 18 January 2016

7 Fantastic Pre-Workout Meal Ideas Monday, 18 January 2016

It’s a good idea to eat before you go for a workout, but eating too much or eating the wrong things can actually lead to more cramping and pain than eating nothing at all. Some people struggle to keep certain foods down or exercise with food in their stomach. So what exactly should you be eating before a workout?

In the end it all depends on your personal taste and dietary needs, but here are some pre-workout meals with the optimum mix of nutrients for your workout:

Greek yogurt

Yogurt is one of the healthiest foods you can eat, full of calcium, protein and healthy bacteria that helps your digestive system stay healthy. Eat half a cup with some fresh fruit or trail mix mixed in for extra flavour.

Peanut butter banana smoothie

Unlike fruit juice, smoothies actually retain most or all of the fiber from the original fruit and are incredibly healthy, especially if you make them with Greek yogurt instead of regular yogurt. Combine peanut butter and bananas for an impressive protein boost that will get you through even the most arduous workout without weighing you down.

Oatmeal

All the sugar added to those instant oatmeal packets has given oatmeal a bad rep but it’s actually one of the healthiest whole grains out there—if you stick with oatmeal made from raw oats. Add some fresh fruit and a dash of cinnamon to give it a delicious nutrient boost.

Salmon

You’ll want to stick with a fairly small piece unless there’s at least an hour before your workout, but a small piece of salmon will give you a big enough protein boost to get you through most workouts.

Veggie omelette

If you have a decent chunk of space between your meal and your workout you can make yourself an omelette packed with colourful peppers, onions and mushrooms. The eggs will give you all the protein you need and the vegetables provide a nutrient boost to optimize muscle performance.

Apple wedges with almond butter

Did you know that almonds are actually far more nutritious than peanuts? Between the apple and the almonds this is one of the healthiest snacks you can eat at any time of day and one of the best to have before a workout.

Trail mix

Depending on the specific nuts and seeds used, trail mix can be the healthiest pre-workout snack out there. Nuts and seeds will provide all the protein you need while fruit provides both nutrients and natural sugars to give you an initial energy spike.

Choosing a pre-workout meal doesn’t have to be difficult. There are many delicious foods with the perfect nutritional combination to get you through even the most intense workouts. Just make sure you control your portion sizes and eat a little in advance of the workout or you’ll end up eating bloated even if you’ve only been snacking on trail mix.

Sharing is caring!

comments

Original article and pictures take efm.net.au site