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.