When we eat right and exercise regularly, sometimes it's hard to understand why we don't see progress. The truth is that sometimes we sabotage our progress by not following some simple post-workout rules. The things you do post-workout are as crucial as working out itself.
The universal truth is that we all want to get the most out of our workouts. Whether your goal is to lose weight or gain muscle, we know you want to achieve your goal as quickly as possible, so we have compiled a list of post-workout mistakes you should be avoiding.
Why is it important to avoid workout mistakes?
Making mistakes is part of human nature. Nobody is perfect. And there are many reasons why people tend to make these most common workout mistakes. First of all, people who are just starting don't know how to avoid them. They either do their exercises wrong or even in the wrong order. And they most likely don't know how to take care of their body after a good workout. It's quite essential to understand how to prevent and treat workout injuries properly. But, even more, experienced people sometimes make mistakes. In the desire to progress faster, many people overwork their bodies. All of which can cost them a lot in the long run.
7 post-workout mistakes you need to avoid
1. Rehydrating with sports drinks
If marketing hype is believed, we should be drinking sports drinks before, during, and after workouts, but these are often actually full of sugar and far from healthy. The average gym-goer certainly doesn't need them. Of course, hydrating after a workout is critical to avoid fatigue. Instead of rehydrating with 'sports' drinks, drink water. You can calculate how many liters of water you need to drink over a day by multiplying your weight in kilograms by 0.03.
For example, if you weigh 60kg, you should drink around two liters a day.
2. Not getting enough sleep
It is essential to get to sleep by 10 p.m, as this is when your body is focused on body repair. You should also aim for at least eight hours of sleep a night, as the body focuses on psychological rehabilitation from 2 a.m to 6 a.m. If you are tired, it is impossible to have a genuinely amazing workout. And if you are tired it is very easy to eat the wrong types of food. So get to bed on time.
3. Not eating enough protein
When you work out, you are essentially breaking down your muscles, which is why it's so crucial to consume more protein after rebuilding them. Studies have shown that eating protein can help increase muscle mass and strength - it keeps you feeling full.
4. Choosing low fat or diet meals
Low-fat alternatives are often packed with sugar to improve the taste, which means that meals that are marketed as diet or low fat may be having a detrimental effect on your weight loss. Instead, you should read your food labels and speak to a nutritionist to better understand how to get a balanced diet while working out.
5. Taking nutritional supplements instead of food
Although, some people with specific medical conditions will need to take supplements directly after a workout. These supplements are not a replacement for actual food. Supplements should take them with a balanced post-workout meal.
6. Obsessing over the number on the scale
Any personal trainer or fitness expert will tell you that the number on the scale isn't always an accurate depiction of weight loss. Muscle weighs more than fat, so instead of obsessing over the number on the scale, you should assess your progress using a measuring tape so that you can focus on your changing body shape rather than how much you weigh.
7. Overestimating the number of calories you burnt
Many people overestimate the number of calories they've burnt at the gym and somewhat undo all the hard work they've put in by having an unhealthy meal afterward. Unfortunately, exercising cannot magically supercharge your metabolism. The only way to lose weight can keep it off is by having a calorie deficit. A calorie deficit means that you need to be burning more calories than you consume. This varies from person to person, and even if you're eating healthy foods, consuming too much will prevent you from losing weight. We recommend that you speak to a nutritionist about how many calories you should be consuming to meet your weight loss goal.
Have you been making any of these 7 common post-workout mistakes? Well, here is some good news for you: You can expect better recovery, faster progress, and more enjoyment from your workouts once you've tweaked your post-workout routine!
If you're a bodybuilder and you're looking to maximize your results, then have a look at this blog for the top 15 muscle building tips.