Post-Workout Mistakes That Cause Weight Gain

Post-Workout Mistakes That Cause Weight Gain

Feeling like you hit the gym pretty regularly but aren't seeing results? One of these post-workout habits may be sabotaging your weight-loss results.

1. You reward yourself too much: The workout's done, the sweaty clothes are off, and you've been eyeing that piece of cake for a while. While occasional indulgences are smart — and necessary — using your workout as an excuse to help yourself to junk food is not going to get you the results you're after, so don't use the fact that you've just burned 300 calories as an excuse to indulge in twice that much.
2. You skip the stretch: You may think of the cooldown as a waste of time, but regularly skipping your post-workout stretches will put you at risk for injuries that will sideline your weight-loss progress by keeping you out of the gym.
3. You recover with a sports drink: Sugary sports drinks can replenish electrolytes, but if you've just finished a short workout, the extra calories are probably unnecessary. Save the sports drinks or coconut water for intense workouts lasting more than an hour or for workouts in hot weather.
4. You use it as an excuse: Monday's boot-camp class was so hard, so you can be forgiven for nursing your sore muscles until the start of next week, right? Not the best idea if you want to see pounds dropping on the scale. Make sure you get at least 300 minutes of vigorous exercise every week in order to stay on the right weight-loss track.
5. You wait too long to eat: Refueling soon after a workout is crucial because it's what helps you rebuild muscle after a workout. Since the more muscle mass you have, the higher your metabolism, make sure you fit a snack of carbs and protein into your post-workout ritual.
6. You don't schedule the next one: You should pat yourself on the back for finishing this workout, but don't let your self-congratulations get in the way of scheduling your next workout. You'll only see progress if you make exercise a consistent part of your week.

Image Source: POPSUGAR Photography

Original article and pictures take media1.popsugar-assets.com site

Post-workout Full Body Cooldown Stretches

Post-workout Full Body Cooldown Stretches

Unless you’re a huge fan of delayed onset muscle soreness (DOMS), it is highly suggested that you take 5 – 10 minutes to stretch at the end of your workout. Why? Because not being able to walk after leg day sucks, and nobody wants to hear you complain about the dreadful DOMS. This short cool down will leave you walking tomorrow with a skip in your step and a swing in your hips.

This workout comes in an easy-to-follow visual format for you to print or access on any device.

Take it easy! Hold each stretch in slight discomfort for a minimum of 30 seconds. Yes, you must feel slight discomfort for it to work; after all, a little bit of pain never hurt anybody. Slow down your breathing and your heart rate will follow, and be sure to give each limb a little shake after stretching, just to get that nutrient-filled blood flowing again.

We suggest you save this to your Saved Workouts for quick access after your workouts.

Original article and pictures take workoutlabs.com site

Post Workout ���� Stretches ���������������� That'll Benefit ���� Your Body ...

Post Workout ���� Stretches ���������������� That'll Benefit ���� Your Body ...

1.3k

COMMENT

There is a major misconception in this fitness industry that stresses a pre-workout stretch. In reality, a post workout stretch is the most important, it can bring your workout to fruition and make everything make sense. It can help your muscles to recover more speedily and help prepare you for your next workout. A pre-workout stretch can also help to increase your range of motion and help you reach new heights in your fitness performance. So stretch it out with these super post workout stretches that will benefit your body!

1. Ten Minute Post Workout Stretch

Stretch out your body and recover more easily with this ten minute post workout stretch. The stretching exercises in this video can help begin the first step of active recovery and have you feel fabulous in no time. Post stretching is surely an integral part of training!

Photo: @caraloren

2. Stretching Exercises to Relieve Soreness

As you feel super sore after your interval training, this is the perfect post workout stretch to seal the deal and get you healing. Follow along so you can heal quicker and get back feeling strong for your next fitness session in no time!

Photo: @caraloren

3. Post Workout Hamstring Stretch

Stretch up your hamstrings by laying on your back with leg raised and follow along with this video. This stretch will also help relieve tension in your lower back from your workout. So relax you body and relieve the tension!

4. Roll out Muscles

Roll out your muscles, release tension and increase flexibility with this post workout stretch with a foam roller. Follow these exercises utilizing the foam roller and you will be amazed by the change in the range of motion of your body. So follow along and you will be amazed!

Photo: @caraloren

5. Post Workout Relieve Stress from Cardio

If you want to relieve stress on your body from your cardio workout such as running; follow along with these stretches. There are great stretches in this video that can help you recover after a run or any other cardio workout. So follow along and recover easily!

Photo: @caraloren

6. Goodbye Stress

Say farewell to the stress in your muscles and your mind with this yoga infused fluid stretch intervals. These stretches are a great way to relieve tension in the body and just feel better.

Original article and pictures take static.allw.mn site

Post Workout Yoga Stretches (Poses and Exercises)

Post Workout Yoga Stretches (Poses and Exercises)
Original article and pictures take s.ytimg.com site

Post Workout Yoga Stretches - Holly Brown Fit

Post Workout Yoga Stretches - Holly Brown Fit

Sorry this page is available to subscribers only.

If you're not a subscriber why not join today?

If you are already a subscriber, please login.

If you believe you should be able to view this area then please contact us and we will try to rectify this issue as soon as possible.

To gain access to the members only content click here to subscribe.

You will be given immediate access to premium content on the site.

Original article and pictures take hollybrownfit.com site

Post Workout Yoga Cool Down - 12 Min Cooldown After Workout - Easy Yoga Stretches

Post Workout Yoga Cool Down - 12 Min Cooldown After Workout - Easy Yoga Stretches

This is a 12 minute yoga sequence for post workout, or to cool your body down! Do this routine after an intense workout of cardio, weight training, dance class, or anything high-intensity (HIIT), and you'll be feeling great afterward! // EXPAND FOR MORE INFO & LINKS //

Hi! I'm Christina and welcome to my Yoga YouTube Channel, ChriskaYoga! This is a quick yoga stretch that you can do after your workout to help your body cool down. In this routine, you'll get some easy yoga stretches to help activate the relaxation response in your body. This is beneficial for optimal muscle recovery!

We'll start out in a seated forward bend (dandasana). Then we'll come into a seated twist (marichyasana c), and another forward bend (janu sirsasana). Following this, we'll come into another seated twist, half lord of the fishes pose (Ardha Matsyendrāsana) and repeat that whole sequence on the other side.

We will then take a few forward and side bends in a wide legged position (upavista konasana), and bound angle pose (baddha konasana).

After all this, we'll lay on our backs and hug our knees into our chest (apanasana). Then we'll take one leg in our hands (eka pada apanasana) and come into a supine twist. We'll repeat this on the other side and take a savasana for as long as you'd like.

✔️ Don't forget to subscribe for more yoga classes every Monday & Wednesday! ✔️

✔️ Subscribe: http://bit.ly/chriskayogasub ✔️

☮️ Website: http://chriskayoga.com

☮️ Download Yoga Classes: https://sellfy.com/chriskayoga

☮️ Equipment I use:

➡️ Yoga Mat: http://amzn.to/2iEtO39

➡️ Camera: http://amzn.to/2igFY1p

➡️ Lens: http://amzn.to/2jEmybT

➡️ Sound Recorder: http://amzn.to/2lPXsXe

➡️ Lavalier Mic: http://amzn.to/2l8gSIi

➡️ Secondary Camera: http://amzn.to/2kEd1yi

☮️ Beginners Classes: http://bit.ly/chriskayogabeginners

☮️ Follow Me

➡️ https://www.facebook.com/chriskayoga

➡️ https://www.instagram.com/chriskayoga/

➡️ https://www.pinterest.com/chriskayoga/

➡️ https://twitter.com/chriskayoga

Original article and pictures take s.ytimg.com site

Post Workout Upper Body Stretching Routine

Post Workout Upper Body Stretching Routine

A few months ago, I shared my Lower Body Stretching Routine, which btw, I’ve really improved since then, but I’ve been asked by many of your to share my upper body stretching routine.

Well, today, I’m sharing my Upper Body Stretching Routine that I do when I’m all done my killer upper body workouts.

Unlike my lower body, I don’t stretch my upper body all the time.

My legs on the other hand are a different story, and I’m sure if you work a desk job all day long you feel the same way. Sitting = back pain/hamstring tightness and a whole lotta crampiness.

Stretching prevents and eliminates any tightness or back pain that can happen (or is trying to happen) and it’s totally my way with dealing with a desk job. Ooh the pain of a 9 to 5er.

Any way, I hope you enjoy this stretching routine. If there are some stretches you find are too uncomfortable or are painful, ease into them slowly and work your way into a more flexible physique by practicing any chance you get.

To perform this full routine, hold each stretch for anywhere between 45 seconds to 2 minutes – whatever you feel is best for you.

Remember to breathe deeply and slowly, focusing on each breath in and out.

Don’t hold it if it hurts. Ease off a little, you only want to feel a slight pull.

Relax. Take your time and enjoy every minute of it.

I like to listen to the sounds of outside (if I’m at home)

Or if I’m at the gym, I turn on a slower song to get me in the mood.

Neck Stretch

Lean your head towards your shoulder and you should feel a small pull in your neck muscles.

Overhead Tricep Stretch

Extend one arm over your head, bend your elbow, bringing your palm to the back of your shoulders. Keep your elbow pointing directly towards the ceiling. Using your opposite hand, slightly pull your elbow back until you feel the stretch in your tricep muscle.

Bicep Stretch

Begin standing, extend your arms out to the side and bend your wrists so you bring your pinky finger as close as you can to your arm. It doesn’t take much before you can feel the stretch in your biceps.

Anterior Deltoid Stretch (Front of Shoulders)

While standing, place your hands together behind your back and push the back of your shoulders together, while reaching your hands as far as you can below your butt. You will feel the stretch in the front of your shoulders. The more you push your hands under your butt, the more you will feel the stretch in the top of your shoulders too.

Posterior Deltoid Stretch (back of shoulders)

Reach one arm across the front of your chest, holding your elbow with your opposite hand. Push your arm as far as you can across your body, using your opposite hand to help hold your arm in place.

Rhomboid Stretch (Middle Back of Shoulders)

Extend both arms directly out in front of your chest. Place your hands together and push your upper body and back of your shoulders out as far as you can. This targets your rhomboid.

Trapezius Stretch (Also known as Traps)

Coming out of the stretch above, lower your hands, pointing them towards the ground while pushing down using force from your shoulders and upper back. This targets your traps.

Latissimus Dorsi/Obliques Stretch

From a standing position, reach one arm up and over your head while bending your opposite side. You will feel this stretch all in your lats and obliques. (aka; all the way up your side)

Chest Stretch

Similar to the bicep stretch, but extending your arms out to your side, palms facing forward and push your arms back as far as you possibly can. This stretches out the entire chest muscles.

Abdominal Stretch

From the standing position, reach up with both hands extending your arms over head, and slightly pushing backwards. Allow your body to lean back and feel the entire abdominals stretch.

Remember when you are stretching….breathe! Some tend to stop breathing completely and if that is you, try to work on your breathing. As you stretch, slowly breathe out, then in, then out. ..s..l…o…w…

Really focus on the muscle pulling deep and breathe deep.

Get real deep.

xxKaren

Just a head’s up, I’m away on a vacation soon and I don’t have any posts scheduled because I’ve been so busy working on a big secret mission. Soon after my arrival home, I have a very big surprise to share with you.

Similar Interest

Original article and pictures take static.blovcdn.com site