Feel Great After Your Workout

What to do so You Feel Great After Your Workout

Exercise should, technically, make you feel more energized, toned and fit -- not tired or sore. And while a little bit of fatigue and aches are normal, if you feel awful after you workout it's a surefire way to quickly give up your routine. Here are 14 simple tips that you can use before, during and after your next workout to make sure you feel the way exercise is intended to make you feel: great!


1. Make sure your body has fuel. Eating a small snack about an hour before your workout may help give you energy.
2. Get enough sleep. If your body is truly tried, your workout will only exacerbate this feeling.
3. When you start a new exercise routine, or increase intensity/duration, do so gradually.
4. Take a few minutes to warm-up before your workout.
5. After you workout, stretch your muscles.
6. Don't exhaust yourself. If you're feeling completely out of breath or extremely fatigued, decrease the intensity of your workout.
7. Give yourself time to recover. Avoid training the same muscle groups two days in a row.
8. Drink plenty of water. Dehydration can lead to fatigue.
9. Eat something after your workout. Eating a mixture of protein and complex carbs within 90 minutes of working out will help repair your muscles and give you energy. Some great snack ideas include nuts and fruit, yogurt or cheese and whole-grain crackers or a tuna sandwich on whole-wheat bread.

If you've already worked out and now feel sore, here's what you can do to soothe your achy muscles:

10. Massage the area.
11. Apply a cold pack to the area.
12. Use BlueStop MAX Arthritis Pain Gel, a natural, proven topical gel that will relieve your pain in minutes.
13. Give it time. Muscle soreness should go away on its own in a few days.
14. Do some low-impact exercise. This increases blood flow to your muscles and can help to relieve soreness.

What to do so You Feel Great After Your Workout

Easy Tip For weight Lose

Easy Tip For weight Lose

Working out with weights is really important because you're breaking down muscle tissue in the gym and then recovering and growing afterwards. We talked about eating the right types of food and maintaining a positive nitrogen balance.

Working out with weights will also help keep your skin tight. Whenever I see the "runners" in my neighborhood, the people who only run and never lift weights - they tend to have saggy, loose skin that hangs and flaps there. Some of these people are really skinny but with loose skin and that's because they don't want to lift weights - mostly out of fear that lifting will give you a bulky look. Let me tell you that lifting weights will never make you bulky, NEVER ever. It's all in your diet that controls your weight.

Main tip for weight lose

Step by Step Guide - Lose Weight And Gain Physique

How to lose weight and then gain a decent physique (Step by Step Guide)

Hello, I am 17 years old. My height is 5'6 and I am 154 pounds. I have been training for about 4-5 months on and off. I want to lose weight and then gain a decent physique. I have been using the routine below since I started off. My diet is all over the place, not controlled - I would like some information on that too. I am taking no supplements what so ever at the moment.

Day 1 - Back and Bi's :-

- Deadlift 3 x 10
- T-Bar Row - 3 sets - 10, 8 , 6
- Seated Row - 3 sets - 10,8,6
- Dumbbell Curls - 3 sets - 12,10,8

Day 2 - Rest

Day 3 - Chest and Tri's :-

- Bench Press - 3 x 10
- Incline - 3 sets - 10,8,6
- Dumbbell Fly's - 3 sets - 10,8,6
- Tricep Pushdown - 3 sets - 15,10,6

Day 4 - Rest

Day 5 - Legs and Shoulders :-

- Squats - 3 sets - 12,10,8
- Leg Press - 3 sets - 10,8,6
- Calf Raise - 3 sets - 20, 10, 6
- Arnie Presses - 3 sets - 12,10,8

Day 6/7 - N/A

Does that seem alright? I would also like to know if taking Creatine is good or not because I am considering that. And also, what food is good to eat and what should I avoid eating?

Your workout plan seems very decent, what I would do if I were you, on those days you have marked as Rest. Replace them with 45 minute cardio workouts, such as jogging, bicycle, jump rope, or if you dont feel like doing this, you can try performing the hardest Cardio workout of them all (Gorilla Cardio aka Hiit). This is a 15 minute intense cardio workout, if you want to know more PM me and I will explain what it is.

As far as your diet, you should try to eat less fat and fat calories, body builders eat 5 times a day, small meals but protein rich. All your meals should consist of 40% protein, 30% Fat, and 30% carbohydrates. The meals should me small in size and you should eat 5 times a day, up to 2 1/2 hours between meals.

As far as creatine goes, I would wait until you are 18 years of age before using it. Remember creatine does not help everyone, there as many people who use it and see no benefit from it, but there are those who do use it and see results. Creatine helps in ATP production which then helps increase muscle strength as well as mass. But remember using creatine will cause muscles to use water from the body, I read a few articles saying that using extensive creatine will in the long run cause you to lose fluid in the spinal cord and then you end up taking vaccines once your like 50. I read this, some say its a myth but I dont know. Personally I stay away from creatine, I just find it useless, but to you it might help. Again wait until your 18, thats my recommendation.

To gain a nice looking body were ur muscles are defined u need to start cardio, you cant just work out your muscles and expect them to stand out since fat will cover them. You will then just look like a really muscular chubby guy. SO in order to get into shape and look good, having all muscles defined your body fat needs to be at least between 6-8%.

I recommend you make a diet plan for urself, cut out fried foods, bad fat (fat from animals), fast food, and eat more veggies, fruits, protein bars, and protein rich foods. Switch from white bread to whole wheat.

Also get a protein supplement, you body once it has been worked out needs protein to rebuild the ripped muscle, if you are not supplying your body with protein you are just hurting yourself and not accomplishing much. I recommend getting Optimum Nutrition 100% Golden Whey protein, its one of the best with very low calories, and sugar. If you need help with preparing the 5 meals a day with the right %'s of protein, fat and carbohydrates PM me and Ill help you out.

How to lose weight and then gain a decent physique

Protein Supplements How It Helps ?

Protein Supplements How It Helps ?

Protein supplements will provide the right amount of protein to your muscles once they have been worked out. A muscle is ripped once it has been worked out good with weights, and in order to repair itself it needs protein. Once you drink a protein shake or a protein rich meal, your muscles use this protein to rebuild themselves and grow stronger and bigger.

Creatine increases ATP production which helps the muscles during a workout, but also creatine causes sometimes water to be drawn from some parts of the body into the muscle tissue which then causes dehydration, and then in a long run some say causes health problems.

I have been working out for 3 years, I don't use creatine because I dont find it to be safe, some even say its like a legal steroid, so I stay away from it. I only use protein supplements and that works for me. Also creatine does not work for some people, some people see absolutely no results from it, and some loss muscle density from it, while others benefit from it.

Protein supplements how it helps ?

Top Six Most Effective Ab Exercises

Top Six Training exercise for Abs: 

 

• McGill crunches: fascia "raking" can be employed upon more advanced routines. The second phase is breathing deeply during the concentric phase and holding for up to 5 seconds. When you crunch: both hands and tucked under your sacrum (where the small of your back is - that natural lordotic curve); your tongue is pushed up to the roof of your mouth to activate your sternocleidomastoid (thus keep pressure off of your cervical vertebrae); finally, you image a string pulling your chest off of the ground while stiffening the core and crunching a few inches off of the ground. 
• Walkout holds (get in the upright plank/pushup position and walkout with your hands and hold for up to 10 seconds. Repeat 3 times. By using electromyographic we've been able to observe FULL abdominal rectus activation!!) 
• Side bridge/plank: commonly prescribed as just an oblique exercise. It's the only exercise that hits the QLs as well. I can't stress often enough that the body has to be flat like a board when you turn and your feet turn - don't stack them up 
• Dead bug: great exercise for working the core hoop. You can turn it into a plyometric exercise when more advanced 
• Stirring the pot: get a stability and get in the plank position. Use your elbows as the fulcrum point and stir the ball clockwise and the next set counterclockwise. You can make the exercise easier by having  your feet further apart or harder by keeping closer 
• Pike or Jackknife off the stability ball 

Top Six Most Effective Ab Exercises

How To Make Big Stomach Flat

Routine for making a big stomach Flat

When we put on weight our bodies heat up internally and our metabolism slows down because it doesn't need to be running hot. But, one caveat: the larger the animal the higher its metabolism. Me at 6'6" has a higher metabolism than your girlfriend at 5'5" - no matter how thin or obese either of us become. So, high metabolism is one of those issues I always have to discuss with a bit of physiology behind me. Why does metabolism slow down when we put on body fat? Simple. Surface area increases by 2X while body mass increases by 3X. This causes a lot of internal heat and it gets trapped inside. Ever wonder why heavy people sweat like marathon runners when they do very little? They're running on hot - but not running on high metabolism. When metabolism slows down it becomes harder to lose the weight.

With you putting on 51 lbs your metabolic rate has slowed.

What to do to rev it up?

Revving up metabolism comes from:

• lowering your BMI 
• exercising 
• putting on muscle 

When you lower your BMI your metabolism increases
When you exercise you're revving it up and burning calories - anaerobic or aerobic
When you put on muscle they use up a lot of calories to stay functional - plus high protein - both spike your metabolism while burning fat

At that assumes two things that will lose your 51 lbs.

• Eat nutritionally good foods 
• Add cardio after or before your workouts 

On exercise training. Stuart McGill has just come out saying that athletes and people who train should take time off depending upon the level of intensity they train. So, if you're a weak, discogenic person who suffers from back pain - the prescription is to diagnose the symptoms and workout every 15 minutes for just a few minutes. While, a powerlifter (on the other spectrum) should workout every other or every 2 other days. The body needs lots of rest. We as a society put too much emphasis on training everyday - me included. Rather, it's getting in the right workouts and eating nutritionally. Calories determine, ultimately, how we look (unless you're doing as much cardio as Michael Phelps).

Bodybuilding 4-5 times a week, breaking up body parts is still a good strategy if you're a bodybuilder. Fitness models, same. Powerlifters: 3-4 times a week. MMA and Track and Field - it's trickier because some of the training happens outside of the gym.

Anyways: to lose that gut. Eat clean: high protein, low carbs (who should be low glycemic and fibre based), lots of greens and water.

Workouts: train balance and keep the core stiff when you train. With proper techniques you can lift more effectively and thus put on more muscle. Hope this helps. Don't neglect your cardio post workout - that really burns the calories.

Routine for making a big stomach Flat

Listen To Your Body

Listen To Your Body Exercise Tips

When you say "Listen to your body". It is kinda very simple to hear but a little bit difficult to understand. If I'm not wrong it means you're hitting and being continuously sore without any gains as such. The problem is how do you troubleshoot this? Are there any tips for "listening to your body"?How do you exactly know what your body requires. It would be really helpful for me if you can describe it in words. Cause I've been hitting gym since quite a lot of time now and the gains aren't visible so much. When I asked to a gym friend of mine he said, I should concentrate on my diet because 60% Diet Matters and 40% Workout.

Glutes (buttock) The Best Exercise for Women

Glutes (buttock) The Best Exercise for Women

The best exercise for men and women the glutes is the hip thrusts or hip bridging. Most of us have "gluteal amnesia," where the glutes do not turn on. This one is tricky to do without activating the hamstrings. Lie flat on your back with your palms down and arms out to the side on the floor. Keep your natural lordotic curve in the spine. Brace or stiffen the core. Squeeze your gluteal fold as if there is a coin between your butt cheeks. Externally rotate your knees. Raise your toes off of the ground to get rid of the dominant hamstrings if they are activated - else you can keep them flat. You can also palpate the quadriceps (have a friend do it for you) and have the hamstrings relaxed. Your friend can touch them to see if they're switched off - they'll wiggle if they are off and become stiff if they're turned on. Next, you rise from the hips and hold for a 10 count and repeat. When you get more advanced you can go off of one leg - but that takes weeks of conditioning.

Stretching the hip flexors:

• You can do a psoas stretch and palpate the psoas to feel it activate. You stand in a staggered stance and opposite of lead leg - that arm is up and back. The arm closest to lead leg reaches over and palpates the psoas. Hard to describe with words - pictures do it justice.
• Another stretch for the hip flexors is going down on one knee and having the opposite arm to lead leg lift upwards and stretch out the psoas. This targets the psoas from the iliacus during hip flexor stretching. Hip extensor patterns are simultaneously trained on the opposite side of the body. You can also perform this exercise in walking steps - or walking lunges. But keep that opposite hand held up high

Abdominal (Abs) Exercises Techniques

Abdominal (Abs) Exercises Techniques

 McGill crunches, Side bridge/plank, Dead bug, Stirring the pot

• McGill crunches: fascia "raking" can be employed upon more advanced routines. The second phase is breathing deeply during the concentric phase and holding for up to 5 seconds. When you crunch: both hands and tucked under your sacrum (where the small of your back is - that natural lordotic curve); your tongue is pushed up to the roof of your mouth to activate your sternocleidomastoid (thus keep pressure off of your cervical vertebrae); finally, you image a string pulling your chest off of the ground while stiffening the core and crunching a few inches off of the ground. 
• Walkout holds (get in the upright plank/pushup position and walkout with your hands and hold for up to 10 seconds. Repeat 3 times. By using electromyographic we've been able to observe FULL abdominal rectus activation!!) 
• Side bridge/plank: commonly prescribed as just an oblique exercise. It's the only exercise that hits the QLs as well. I can't stress often enough that the body has to be flat like a board when you turn and your feet turn - don't stack them up 
• Dead bug: great exercise for working the core hoop. You can turn it into a plyometric exercise when more advanced 
• Stirring the pot: get a stability and get in the plank position. Use your elbows as the fulcrum point and stir the ball clockwise and the next set counterclockwise. You can make the exercise easier by having your feet further apart or harder by keeping closer 
• Pike or Jackknife off the stability ball

Best Hamstring Workout (Stretch Exercise)

Best Hamstring Workout (Stretch Exercise)

Stretch them within proper ROM (range-of-motion) - there's no need to stretch them beyond 90 degrees unless you're going into gymnastics or joining Circle de Soleil (or becoming a Yoga instructor).

• Three stretches for the hamstrings: 
• Lying down and stretching one leg at a time: 
• By yourself you can do this with a mini band around one foot 
• With a partner they can stretch it out - I like to put my shin over the other leg so their contralateral hip doesn't come off of the ground 
• You can even use a door for resistance 
• Another stretch is using a chair and hip hinging while having one or both hands under the hamstring. Don't make the mistake of curving the spine - keep it neutral 
• Lastly, you can stretch them by hip hinging and stretching downwards. But, the caveat being DO NOT ROUND THE BACK. Back should be neutral and horizontal to the floor 
• They get strengthened from deadlifts - please do not engage in Roman Deadlifts as they put pressure on the spine and flex the lumbar muscles. 
• Hamstrings get trained during the squats as well

Dumbbell flyes or Chest Presses Which one is best?

Dumbbell flyes or Chest Presses Which one is best?

 I'd stick with dumbbell flyes instead of cable flyes - it'll help break down the fibres more efficiently. And another note on flyes: don't bring the dumbbells too close together because your pectorals literally shut off and you're only working the deltoids. My friend who is a chiropractor and I came up with this idea and tested it repeatedly. So, as soon as you feel the tension in your pecs dissipate you know you've gone to close together during the concentric phase; rather, find the sweet spot and go back down eccentrically and power up explosively.

No. For flat chest presses with the dumbbells you'll want full ROM. You do want to "spiral" the shoulders back and in to activate latissimus dorsi to aid in the lift, thereby allowing more weight to be used.

How get nice looking Six pack?

How get nice looking Six pack

I want to get a nice looking six pack where the abs are even and not where one is lower and one is a bit higher when they're both supposed to be at the same level, I already have like a 2 pack, that came in like 2-3 weeks of a few side-bends, cruches, kick-ups, scissors, and leg raises.
I have been doing that lil' work out for a bout 2-3 weeks about 4-5x each week for about 10 minutes.
So that's my question how can I get abs that are even..

How To Get In Shape? Gain Muscle and Lose Fat

How To Get In Shape? Gain Muscle and Lose Fat

I'm 18, and I'm 5' 9" and weigh roughly around 135. I used to play soccer all through high school, grade school, etc. I'm now a full time student at college, and I'm looking to try out for the club team. The tryouts aren't until next year at some point, but I have to be in top shape for it or I won't have a shot. When a senior at high school last year, my playing weight was 128 consistently. I had little fat anywhere, pure muscle and I could run forever without getting tired. But I had always had games or practices to keep me in shape. At college there's so much work to do, and it can be hard to try and train. However, I'm really going to put my heart into working out as much as possible.
 
I am trying to gain muscle and lose fat, as well as gain stamina and possibly a little more agility.

if i get skinny, will my man boobs still be flopping around?

if i get skinny, will my man boobs still be flopping down and out?

People who lost LOTS of weight and had their boobs still hanging, some went down a bit but not a single person lost them. Don't believe me, Google it and you will see...Since "gyne" is composed of a gland, breast tissue, that you cant burn off.
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Man boobs don't always stay. In fact, there is small ball of fat that hardens after time which needs to be surgically removed. However, you mention flopping around. You can get lean enough that your man boobs won't flop around, unless you are very heavy and have loose skin - then they only flop around when you are bent over but not standing. It sounds confusing.

First thing is to burn off all that excess fat and see what happens afterwards.
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As you lose weight, you access fat in your face is going to get burned as well...thats the only way.... you cant target the fat on a specific body part, if you are losing weight it will be decreasing everywhere... Cant make your fat in the face only decrease and everything stay the same....our body and mind is not that advanced.

Muscles disappeared after quitting sports

Muscles disappeared after quitting sports

I've quit tennis and volleyball about a year ago and well, I've noticed my muscles are disappearing (normal I assume). Anyway, I'm not gaining any weight, but I can see my 6 pack disappear, I used to have tight abs, but well I quit sports for a while and it's gone now. I was wondering if you know any good exercises I can do at home or in the yard or something,

Man Boobs How to reduce Tips and Tricks

Man Boobs How to reduce naturally?

Just to let you know my friend, the man boobs that you have are not going to disappear even if you lose weight. You more then likely have gynecomastia, which caused either by hormonal imbalance, overweight or a combination of both. Gynecomastia is a gland that forms on the male chest, and its similar to the female gland, boobs start growing and then stop at a certain point. The only way to treat gynecomastia is through surgery. I myself have it, I just dont have Boobs, when you look at mine you can notice I have extra fat on my chest. I am having my surgery sometime this winter coming up since it has been a huge impact on my life, Im sure you know what I mean. Also gynecomastia tends to give you puffy nipples, so your nipples wont be stiff but puffy much like a females nipple after pregnancy. If you want to know more about this condition and stuff PM me I got some cool site I can share that helped me out a lot. But remember working out or losing 110% body fat is NOT going to get rid of man boobs (gynecomastia) sadly lots of people with this condition think the way you did or are thinking now, that if they work out they can close it but sadly that's not the case. In face if you do chest exercises you will build muscle under the gynecomastia and push your boobs out even more.

As for getting into shape, I suggest you start your diet first in the kitchen, eliminate all the bad stuff you are eating now. Like white bread, white rice, fried chicken, friend foods, foods cooked on oil, sodas, sugar drinks, energy bars filled with sugar and switch to whole wheat bread, rice, water, vegetable meals, fruit salads and protein rich foods. SInce you want to lose weight first, I suggest you go on a diet, and eat 5 times a day but small and non fat meals. Things like whole wheat rice with boiled chicken breast, a tuna sandwich but without the mayonnaise. Join the gym, start doing cardio, at least 45 min a day of mixed exercises like running, jump rope, bicycle. Once you lose the amount of fat you wanted start you weight training, and then once you are about to start like I told many guys here download the ebook "The Truth Behind Muscles

Man Boobs How to reduce Tips and Tricks

Man Boobs How to reduce naturally?

Man Boobs How to reduce naturally?

I am 16 and i am pretty big, I am like 1.85 m tall and probably over 120kg (last time i checked my weight i was 80kg but i think i was 12) yea 80kg 12 year old D:. i have man boobs (im very ashamed of it). I used to play sports when i was younger(a lot younger). I don't know why i put off going to the gym for a long time, but i have decided to go (My brother is going to pay for me because hes starting to go). Im the only fat person in my family, my brothers are (in my opinion) very fit, but i probably ate a lot more then them growing up. What kinda exercises do you think i should do. i have a big belly. I want to get rid of my belly and man boobs. Im open to all suggestions. (please explain how to do exercises).

 I haven't ever been on a diet, i buy energy drinks every time i go to the shopping centers. Sometimes i buy a 2.25litre of fizzy drink (coke or sprite etc..) and it will be gone very quickly. My friends have inspired me to get into shape, because when ever im with them all they talk about is how much they can bench and how big their muscles are, but im too embarrased to join in because im full on lard. Can u give me a diet that would help me alot with my fat problem. 2 years ago i used to walk to and from school, should i start back up? How much time a day/week should i be exercising for the actual exercise to be effective. Any help is good help.

Man Boobs How to reduce Tips and Tricks