References 1. Multiple studies show that consuming tart cherry after resistance training reduces muscle protein breakdown and muscle soreness while speeding up recovery. www.ncbi.nlm.nih.gov/pmc/articles/PMC4271620/ pubmed.ncbi.nlm.nih.gov/26578852/ pubmed.ncbi.nlm.nih.gov/21233776/ 2. One of those studies assessed if tart cherry consumption before and after eccentric exercise may have a protective effect for related symptoms of muscle damage. Tart Cherry consumption led to fewer strength losses after working out and sped up recovery. pubmed.ncbi.nlm.nih.gov/16790484/ 3. Creatine is well-known for benefiting strength, power, and muscle growth, as backed by many studies. pubmed.ncbi.nlm.nih.gov/12945830/ www.ncbi.nlm.nih.gov/pmc/articles/PMC5679696/ 4. Creatine can also reduce exercise-induced muscle damage and soreness, as shown by a 2010 study published in the European Journal of Applied Physiology. That’s why it’s a post-workout recovery aid. pubmed.ncbi.nlm.nih.gov/19956970/ 5. Better yet, research indicates that taking creatine after a workout compared to before is more effective for improving body composition and athletic performance. www.ncbi.nlm.nih.gov/pmc/articles/PMC3750511/ pubmed.ncbi.nlm.nih.gov/18347671/ www.researchgate.net/publication/328075908_Timing_of_Creatine_Supplementation_and_Resistance_Training_A_Brief_Review 6. "Meta-analyses indicated that creatine supplementation immediately after resistance training was superior for increasing muscle mass compared to creatine supplementation immediately before resistance training.” www.researchgate.net/publication/328075908_Timing_of_Creatine_Supplementation_and_Resistance_Training_A_Brief_Review 7. As shown by a 2016 paper, 20 grams of a high-quality protein like whey is enough to produce a significant protein synthesis response after a workout. (keep in mind 40 grams of protein, yielded 20% better results, so at least get 20 but aim for 40g.) pubmed.ncbi.nlm.nih.gov/27511985/ 8. Researchers also found that increasing the amount of protein to forty grams of whey increased muscle protein synthesis by another 20%. See figure 5B www.ncbi.nlm.nih.gov/pmc/articles/PMC4985555/figure/phy212893-fig-0005/ 9. One study found that athletes who foam rolled their hamstrings after a session of ten sets of ten reps on the stiff-leg deadlift experienced significantly less muscle soreness during the days after their training session than the athletes who did not foam roll. pubmed.ncbi.nlm.nih.gov/24567859/ 10. “Increased parasympathetic nervous system activity acutely, which could be useful in recovery.” pubmed.ncbi.nlm.nih.gov/26592233/ 11. In a study on cyclists researchers found that active recovery consisting of moderate cardio removed lactic acid build up in the muscles, helping them recover from their workouts. (11) pubmed.ncbi.nlm.nih.gov/11156281/ 12. In another study, 26 athletes did high-intensity interval training sessions for four weeks. These athletes were split into two groups. One group engaged in passive recovery after the training session while the other group did active recovery consisting of 15 minutes of moderate jogging. At the end of the four weeks, both groups had similar increases in their cardiovascular endurance. But the active recovery group also increased their anaerobic lactate threshold, which is the amount of intense physical activity they could engage in without a rise in blood lactate levels. Essentially, the active recovery increased their work capacity… and it did that without harming other aspects of their performance. www.ncbi.nlm.nih.gov/pmc/articles/PMC5916096/ 13. In one study, researchers compared contrast therapy to cold water immersion, hot water immersion, passive recovery, stretching, and active recovery. And contrast therapy came out on top. www.ncbi.nlm.nih.gov/pmc/articles/PMC3633882/ 14. Dehydration is very bad, for example one study found that a 5% dehydration significantly reduced testosterone secretion after resistance training while increasing cortisol and norepinephrine. pubmed.ncbi.nlm.nih.gov/18617629/
00:21 - #01 - Contrast Therapy 02:01 - #02 - Drink Tart Cherry Juice 04:00 - #03 - Active Recovery 05:33 - #04 - Foam Rolling 06:41 - #05 - Get some Creatine 07:45 - #06 - Get protein after the workout 09:05 - #07 - Hydrate after the workout 10:05 - #08 - Shower and Change your clothes
You got my subscription with this one. Like I’m studying to be a certified fitness trainer and you literally covered chapters in minutes with this info. All the while you spoke in a way anyone can learn. Thank you.
Well, i pay my own bills and I don't want to run hot water for 10 mins either. What I'm thinking, even if I do it for 3-5 mins, it's still probably better than not doing it at all right?
What I do for post workout are a 20-minute slow walk with soothing music on; leg stretch; a bottle of water all in at once; a hot and cold water shower(gradual reducing temperature); protein shake. Not even once have I ever had any sore muscle or any physical pain the next day. Great video !! 👍
@@Charlesdistrict the hot and cold shower reduces inflammation because of the cold, so theres less blood in the muscles, so it's less sensitive I think
If you tear your muscles your gonna be sore. If your able to walk for 20 minutes straight directly after a workout, I question how hard your pushing yourself. Not trying to be rude. I’m genuinely curious. I too can workout and not be sore if I do those things. But when I have an insanely difficult workout my muscles are torn to shreds the following days.
Honestly man I love you’re content because of you I lost so much weight from the 200s to 175 in 6 months and I’m lighter, stronger and more active than I have ever been and I’m barely 19 I just wanna let everyone know who’s starting to watch this man, listen to him honestly
@@REDEEMERWOLF it's amazing when you can read a comment from someone and confidently think "wow this guy is a loser and Noone likes him, not even his own family" stay cool bro
@@flyingdart9819 nah, just one of those weak minded people who have always battled with weight, and can't find the necessary motivation to get going, so they shame other people to feel better about their own obesity.
My dad used to go into the sauna after workouts at the gym, and then jump into the cold pool. He was a football college athlete, in his 20's. I never asked why he did what he did. Now I know! 😊 Thank you.
@@Schyroh He went to college at 18. He played college football on a full ride scholarship from age 18-22. I was born when he was 26 years old, and had been married to my mother for 3 years, four years after he graduated from college. He was was working as a Federal agent for the United States government. 🇺🇸 He retired with 35 years of service. He took me to the gym with him when I was younger, when I was a tween, to teach me to integrate exercise into my daily lifestyle. I paid attention to his habits in the gym when we went. Even as an older man at 6ft 4", he stayed in great shape for most of his life. I wanted to stay lean and fit throughout my life, so I paid attention. 🏋♀️
Although cold exposure is great in general, Cold exposure shortly after resistance training has actually been shown to reduce/blunt some of the muscle growth
This channel is a breath of fresh air. So many others with some guy blabbing away, do this, do that, listen to me, blah, blah blah...Here we get links to actual studies. Bravo!
Personally from my studies I've always found exposing ones self to colder temperatures, to cool-down the warmed up body, and then re-introducing the heat (Sauna, bath, etc) to be more effective than the way you described it here. HOWEVER, I hate that I suffer from Cold Urticaria (Cold allergy) so I can't do the contrast method :(
I drink a bottle of kefir/drinkable yogurt after workout. ~40-50g high quality protein, a lot of bioactive cultures, it's a drink, sour and filling. I think it's a better more natural alternative to whey protein mixed with water.
@@ProudSalafi i feel you man. Unfortunately its expensive to stay in shape and healthy but its cheap to be unhealthy which doesn't makes sense to me even though I know the answer to that. If you want a cheap yet very good quality creatin look up German creatine on Amazon im not sponsored or anything but ive used it and its really good stuff at least if you can get that and just try to take your micro nutrients through food with good training, at least 6 or 7 hours of sleep, plenty of water and cold showers after each workout and a muscle roller I think you be alrite. If you can't afford a protein buy yourself a bag of peanuts, oat meal and a bag of beans. Boil the beans till they are cooked, blend all three into a smooth with almond milk which is cheaper and cleaner and you have yourself some home made protein at least that. You won't spend a lot of money and you will get something better than nothing naturally. Im no expert but this stuff has worked for me in the past and it can work for you too hopefully
@@FALCONMINISTUDIOS Thanks bro for the amazing info I really appreciate it. I have been working out for 4 plus years now and I can afford whey and creatine but I eat oatmeal and a lot of eggs cause it's so cheap but sooo good.
i really really learnt few things. Some from video i remember: 1. hydrate 2. casein after workout is awesome 3. 40g protein after workout 4. cold/hot water after workout / sauna and showers 5. tart cherry!
One thing I love to do after workout is sleep like a log, and the next morning I wake up, my muscle isn't sore, but the capacity is improved. Idk if I am doing the right thing, but it helps me feel better.
1- Contrastes (0:35): Ducharse con agua caliente por 1min y luego 1min con agua fría, así durante 10 mins. Esto es la mejor forma de recuperar tus músculos tras un entrenamiento (comprobado científicamente). 2- Zumo de cereza: 2:07, muy eficaz para la recuperación por sus altos valores antioxidantes. 3 - Hacer "Active Recovery": Es decir, un poco más de ejercicio durante 15-20 minutos de forma suave. También es bueno hacerlo en los días de descanso. 4 - Foam rolling 5 - tomar creatina 6 - tomar proteína 7:45 7 - beber agua porque es fundamental mantener los músculos hidratados para que crezcan 8 - ducharse, porque no hacerlo puede causar acné y demás bacterias
I love how after 3 years of Duolingo. I am able to understand most of your spanish. Thank you for writing it. I am now more confident in my abilities☺️
I love how after 3 years of Duolingo. I am able to understand most of your spanish. Thank you for writing it. I am now more confident in my abilities☺️
I love how after 3 years of Duolingo. I am able to understand most of your spanish. Thank you for writing it. I am now more confident in my abilities☺️
I love how after 3 years of Duolingo. I am able to understand most of your spanish. Thank you for writing it. I am now more confident in my abilities☺️
I love how after 3 years of Duolingo. I am able to understand most of your spanish. Thank you for writing it. I am now more confident in my abilities☺️
I love when my muscles are sore, then a good stretch makes that muscle twitch. I don't know if its just me, but when my muscles are sore the next day, I could yawn or stretch which causes that sore muscle to twitch like crazy
Mike from Elk Grove California age 63. Its essential a good recovery after a hard workout is a must. I use a ice pack on the back of my lower cervical to help lower blood pressure and any inflammation at the base of my cervical.
According to Dr. Andrew Huberman cold water baths after workouts do reduce inflammation but therefore also reduce muscle growth. So for those of us interested in hypertrophy cold baths are not recommended. Although doing them prior to a workout can actually provide extra energy.
The gym I go has a small swimming pool. So after my workout I go to casually swim for 15-20 mins there. Ofc,in order to get in the swimming pool you have to take a short cold shower first for hygiene reasons. This helps me do the cold shower part and active recovery. Now I know.
GREAT VIDEO! i knew lots of this already. But it helped remind me that i need to do some of these. Very well explained and informative. Thanks! appreciate your hard work.
Funny I was looking for this type of content! And it just appeared! Love your content bro. Keep up the good work. Definitely is helping me with my weight lifting.
I experience really long doms, upwards of 6 days, for just light to moderate workouts (50 air squats). Going to do all of these and see if it helps. Glad to see they also make tart cherry powder since I’ve eliminated most sugars.
If your reading this Comment... Keep on going and Never give up on Working out as much you love doing it, Even if it's very Hard doing work outs, I'm talking to the ones who do it. Believe you can do it, let your own body recover from any Damage, then Work out Strong to your Fullest... You got the Power.. you got the Engry, you got Strength. Your own powerful Will over the Soreness, Pull up/push down/ grab/Dumb-Bell/weight lift, Making you feel Stronger. "You. Are. Strong." - Me telling you. 💪
Be careful when you do contrast therapy I do it and it's really good BUT you COULD experience shock leading to cardiac arrest. It's rare but can happen. Also, I CAN'T not shower after a workout I'd feel dirty lol.
I'm surprise Yoga and meditation isn't in the list after a hard work out. There was a time when I lift weight until my whole body sores, I could have sworn it would take me 3-4 days of recovery, but after meditation for 30-40minute, the next morning my whole body completely recover.
exposing my body to a hot temperature followed by cold often got me to develop influanza. Used to do it because my trainer told me the same, but I guess it's not meant for everybody.
My father was a karate master and got paralysed because he took a cold shower without cooling down after the workout and doctors said one his brain cells are damaged . He passed away 10 years ago. I ain’t no doctor but cool down your body before taking a cold shower .
Clod showers help lactic acidosis build up but they have actually been shown to decrease your strength and muscle growth (and I’m not biased, I used to be a cold shower lover)
Guy's Don’t underestimate the power of compound exercises. Make sure you include them in your workout routine. They’re your best tools for maximum muscle growth and weight loss. 💪💪XX
Thank for the video. I learned a few things I didn't know that would help. Trying to gain muscle mass as a type 1 disbetic is tough enough, this info helps!
Even tho i only take creatine on workout day's i really feel the difference when I'm not taking it:-) I will however point out that using protein supplements are not always needed if you get enough through your diet. Im currently only using casein in the morning blended together with oat and banana's:-)
For the people that dont wanna pay the hot water bill here's what you can do: get the water you will use and leave a some space just a tinny tiny bit and then get a kettle and get some hot water 1-2 cups will be enough and then throw it on the water spin it around till its hot enough, im just a teenager i dont know how much 1-2 cups of hot water is so i dont know if its a good alternative but thats what i do
"Experts say that a sudden drop in temperature from hot to cold can be harmful to the human body and especially for people who have chronic cold-related problems. A sudden and extreme change in temperature between inside and outside harms the body"
Fantastic and professional video as always. Just one side note regarding Creatine to be conscious about: it increases sensitivity to DHT hormone meaning more body hair and less head hair for those who are prone to balding.
Advice from doctor: DONOT go to cold shower if your body is really warmed up. This could kill you. DONOT switch back and forth between cold and warm shower, this could make your really sick.
@@jonassoderberg7394 I thought the second part was common sense. But I’ve never heard of the 1st thing actually killing a healthy person maybe if you’re obese or really old
I’ve tried the cold shower thing, but here in Arizona older homes like mine apparently didn’t have the pipes buried deep enough and so from April to October you could turn the dial all the way to freezing cold and the water will still come out somewhat hot. It’s hard to run it hot in the winter too but at least after a minute or two the heated water from the hot water heater takes over. Yet to my knowledge no one has ever fitted a “cold water chiller” in their home to chill the water in the summer.
Hey man,great video! But there is one thing that I'm still wondering about. All these obviously good measures do reduce muscle soreness and accelerate recovery but what about muscle growth itself? I've read that especially taking cold showers for several minutes right after a workout ,while being very good for recovery , tends to have a negative impact on your muscle growth since maximum muscle growth and recovery are not the same thing which is why cyclists for instance often take an ice bath or a cold shower in order to recover as fast as possible so that they can perform again the next day. But they're not seeking muscle growth but to optimize their performance. If your just a bodybuilder and you're just about them gainzzz ,would you still recommend an ice bath or a hot and cold shower? Looking forward to your answer! Cheers :)
Completely agree! Also watched a video from Andrew Huberman who said cold exposure should either be done before a workout or 4 hours AFTER a work out. He also said post-workout sauna session is best to aid with muscle growth too!
I'm a long time fan of football, and i always watched their training sessions. In modern era, all the football players are taking ice baths after workouts. But also, many of them are suffering from muscle injuries more often than before. Old school football players from the 90's and early 2000's didn't have as many muscle injuries. Especially hamstring injury seems to be so common in football these days..
The contrast therapy is something that belongs to the daily habits of most nordic people. I've lived there for more than a year and can tell you that's a fantastic thing to do (even though at that time I wasn't training)
1. Contrast Therapy 2. Drink tart cherry juice 3. Active recovery 4. Foam rolling 5. Ghet some creatine 6. Get protein after the workout 7. Hydrate after the workout 8. Shower and change your clothes Thanks Gravity Transformation - Fat Loss Experts !
References
1. Multiple studies show that consuming tart cherry after resistance training reduces muscle protein breakdown and muscle soreness while speeding up recovery.
www.ncbi.nlm.nih.gov/pmc/articles/PMC4271620/
pubmed.ncbi.nlm.nih.gov/26578852/
pubmed.ncbi.nlm.nih.gov/21233776/
2. One of those studies assessed if tart cherry consumption before and after eccentric exercise may have a protective effect for related symptoms of muscle damage. Tart Cherry consumption led to fewer strength losses after working out and sped up recovery.
pubmed.ncbi.nlm.nih.gov/16790484/
3. Creatine is well-known for benefiting strength, power, and muscle growth, as backed by many studies.
pubmed.ncbi.nlm.nih.gov/12945830/
www.ncbi.nlm.nih.gov/pmc/articles/PMC5679696/
4. Creatine can also reduce exercise-induced muscle damage and soreness, as shown by a 2010 study published in the European Journal of Applied Physiology. That’s why it’s a post-workout recovery aid.
pubmed.ncbi.nlm.nih.gov/19956970/
5. Better yet, research indicates that taking creatine after a workout compared to before is more effective for improving body composition and athletic performance.
www.ncbi.nlm.nih.gov/pmc/articles/PMC3750511/
pubmed.ncbi.nlm.nih.gov/18347671/
www.researchgate.net/publication/328075908_Timing_of_Creatine_Supplementation_and_Resistance_Training_A_Brief_Review
6. "Meta-analyses indicated that creatine supplementation immediately after resistance training was superior for increasing muscle mass compared to creatine supplementation immediately before resistance training.” www.researchgate.net/publication/328075908_Timing_of_Creatine_Supplementation_and_Resistance_Training_A_Brief_Review
7. As shown by a 2016 paper, 20 grams of a high-quality protein like whey is enough to produce a significant protein synthesis response after a workout. (keep in mind 40 grams of protein, yielded 20% better results, so at least get 20 but aim for 40g.)
pubmed.ncbi.nlm.nih.gov/27511985/
8. Researchers also found that increasing the amount of protein to forty grams of whey increased muscle protein synthesis by another 20%.
See figure 5B
www.ncbi.nlm.nih.gov/pmc/articles/PMC4985555/figure/phy212893-fig-0005/
9. One study found that athletes who foam rolled their hamstrings after a session of ten sets of ten reps on the stiff-leg deadlift experienced significantly less muscle soreness during the days after their training session than the athletes who did not foam roll.
pubmed.ncbi.nlm.nih.gov/24567859/
10. “Increased parasympathetic nervous system activity acutely, which could be useful in recovery.”
pubmed.ncbi.nlm.nih.gov/26592233/
11. In a study on cyclists researchers found that active recovery consisting of moderate cardio removed lactic acid build up in the muscles, helping them recover from their workouts. (11)
pubmed.ncbi.nlm.nih.gov/11156281/
12. In another study, 26 athletes did high-intensity interval training sessions for four weeks. These athletes were split into two groups. One group engaged in passive recovery after the training session while the other group did active recovery consisting of 15 minutes of moderate jogging. At the end of the four weeks, both groups had similar increases in their cardiovascular endurance. But the active recovery group also increased their anaerobic lactate threshold, which is the amount of intense physical activity they could engage in without a rise in blood lactate levels. Essentially, the active recovery increased their work capacity… and it did that without harming other aspects of their performance.
www.ncbi.nlm.nih.gov/pmc/articles/PMC5916096/
13. In one study, researchers compared contrast therapy to cold water immersion, hot water immersion, passive recovery, stretching, and active recovery. And contrast therapy came out on top.
www.ncbi.nlm.nih.gov/pmc/articles/PMC3633882/
14. Dehydration is very bad, for example one study found that a 5% dehydration significantly reduced testosterone secretion after resistance training while increasing cortisol and norepinephrine.
pubmed.ncbi.nlm.nih.gov/18617629/
Spot on bro🔥👏🏽
Any thoughts on Tart Cherry Capsules if you dont want all the sugar from the juice?
8:35 do you like Bud Spencer movies? :)
Great content as usual. If possible could you make a video on the effect of marijuana pre or post workout like the video you did on alcohol.
Kinda scared to take creatine, a lot
Of
People say creatine will
Damage the kidneys
It might sound crazy but I love being sore after workout I feel like I have done very good work
Same
Me to
I like being tired but not sore
You're not crazy at all.
Only way to know I've worked harder than last time💪
00:21 - #01 - Contrast Therapy
02:01 - #02 - Drink Tart Cherry Juice
04:00 - #03 - Active Recovery
05:33 - #04 - Foam Rolling
06:41 - #05 - Get some Creatine
07:45 - #06 - Get protein after the workout
09:05 - #07 - Hydrate after the workout
10:05 - #08 - Shower and Change your clothes
Bless you 💯
Thanks mate
Appreciated ❤️
Thanks u 🤗
Thx man was waiting for some saviour
You got my subscription with this one. Like I’m studying to be a certified fitness trainer and you literally covered chapters in minutes with this info. All the while you spoke in a way anyone can learn. Thank you.
If I spend 10 mins in the shower switching hot to cold my dad will break down the door talking bout I don't pay bills around here
Well, i pay my own bills and I don't want to run hot water for 10 mins either. What I'm thinking, even if I do it for 3-5 mins, it's still probably better than not doing it at all right?
@@markothevrba i wounder myself if its really necessary, i know the benefects. but, comon men
🤣🤣🤣
But its working very well !
And hot showe is only 5 mins next 5 is cold.
Taking a cold shower after working out and putting on fresh clothes is a different type of euphoria
Imma try it
On baby
Imma workout tmr, been slacking off😅
@@DARKWOLF-td1lw yh g around 11:00 am
I can’t take cold showers lol
seeing other people take action and have good results motivates me as well
What I do for post workout are a 20-minute slow walk with soothing music on; leg stretch; a bottle of water all in at once; a hot and cold water shower(gradual reducing temperature); protein shake. Not even once have I ever had any sore muscle or any physical pain the next day. Great video !! 👍
That's pretty nutty
In the sense of not having muscle soreness
No muscle soreness
How’s that possible
@@Charlesdistrict the hot and cold shower reduces inflammation because of the cold, so theres less blood in the muscles, so it's less sensitive I think
If you tear your muscles your gonna be sore. If your able to walk for 20 minutes straight directly after a workout, I question how hard your pushing yourself. Not trying to be rude. I’m genuinely curious. I too can workout and not be sore if I do those things. But when I have an insanely difficult workout my muscles are torn to shreds the following days.
Never having a sore muscle only means that you are not training properly. Or are some kind of genetic freak (but there are extremely low odds of this)
Honestly man I love you’re content because of you I lost so much weight from the 200s to 175 in 6 months and I’m lighter, stronger and more active than I have ever been and I’m barely 19 I just wanna let everyone know who’s starting to watch this man, listen to him honestly
Nice, I'm also watching the channel so i can lose weight
6 months and that's all?? Hahaha
Pussy. Be like me, I've lost 40 pounds in 2 months 😁
@@REDEEMERWOLF it's amazing when you can read a comment from someone and confidently think "wow this guy is a loser and Noone likes him, not even his own family" stay cool bro
@@jobullins9917 I think he meant it somewhat ironically, but who knows.
@@flyingdart9819 nah, just one of those weak minded people who have always battled with weight, and can't find the necessary motivation to get going, so they shame other people to feel better about their own obesity.
Man you are the best at educating people on working out. 👏👏👏
Such blessing,honestly you are helping thousands of people with these videos that are always high quality and talk nothing but facts.
My dad used to go into the sauna after workouts at the gym, and then jump into the cold pool. He was a football college athlete, in his 20's. I never asked why he did what he did. Now I know! 😊 Thank you.
I always thought it was a gold way to have a stroke
@@246madridista6 not stroke but heart attack. Body can’t handle sudden change in temperature.
Your dad was a college athlete in his 20s. Dude how old were you then if you can remember that
@@Schyroh He went to college at 18. He played college football on a full ride scholarship from age 18-22. I was born when he was 26 years old, and had been married to my mother for 3 years, four years after he graduated from college. He was was working as a Federal agent for the United States government. 🇺🇸 He retired with 35 years of service.
He took me to the gym with him when I was younger, when I was a tween, to teach me to integrate exercise into my daily lifestyle. I paid attention to his habits in the gym when we went. Even as an older man at 6ft 4", he stayed in great shape for most of his life. I wanted to stay lean and fit throughout my life, so I paid attention. 🏋♀️
@@UnknownEntity123 No need to be rude, either.
Although cold exposure is great in general, Cold exposure shortly after resistance training has actually been shown to reduce/blunt some of the muscle growth
Ive had a cold shower after workouts since January and ever since I have felt a lot stronger, active and less tired
Did u just take a cold shower or go hot and then cold for 10 minutes like what he said in the vid!?
@@mahanziaratdoost2232 I started off cold then hot after, but that was sparingly
Doesn't a cold shower after strength training reduce hypertrophy?
This channel is a breath of fresh air. So many others with some guy blabbing away, do this, do that, listen to me, blah, blah blah...Here we get links to actual studies. Bravo!
Personally from my studies I've always found exposing ones self to colder temperatures, to cool-down the warmed up body, and then re-introducing the heat (Sauna, bath, etc) to be more effective than the way you described it here. HOWEVER, I hate that I suffer from Cold Urticaria (Cold allergy) so I can't do the contrast method :(
I too have cold uticaria and it sucks I break out in welts and they itch so bad
The hot and cold is the definitely best!
I’ve done it and you feel like a brand new person. Thanks for your help
I drink a bottle of kefir/drinkable yogurt after workout. ~40-50g high quality protein, a lot of bioactive cultures, it's a drink, sour and filling. I think it's a better more natural alternative to whey protein mixed with water.
Icy cold showers are awesome. It’s like an energy boost.
But a study showed that only cold shower helps with muscle recovery but decreases your gains
@@thomas.thomas that doesn’t make sense
💯The best ever 👍🏾
Better then coffee it wakes me up in the mornings
@@thatguyjy7704 it does, it heals faster but it won’t gain the same amount.
If only every single person who goes to the gym had access to a suna or those who work out at home.
I am a student and can't do those sauna stuff and cherry juice. Gotta watch out my budget man. Whey and creatine is expensive
@@ProudSalafi i feel you man. Unfortunately its expensive to stay in shape and healthy but its cheap to be unhealthy which doesn't makes sense to me even though I know the answer to that. If you want a cheap yet very good quality creatin look up German creatine on Amazon im not sponsored or anything but ive used it and its really good stuff at least if you can get that and just try to take your micro nutrients through food with good training, at least 6 or 7 hours of sleep, plenty of water and cold showers after each workout and a muscle roller I think you be alrite. If you can't afford a protein buy yourself a bag of peanuts, oat meal and a bag of beans. Boil the beans till they are cooked, blend all three into a smooth with almond milk which is cheaper and cleaner and you have yourself some home made protein at least that. You won't spend a lot of money and you will get something better than nothing naturally. Im no expert but this stuff has worked for me in the past and it can work for you too hopefully
@@ProudSalafi assuming you aren't allergic to beans, peanuts, or raw oatmeal you can't go wrong with this drink.
@@ProudSalafi supplements are cheap in India
@@FALCONMINISTUDIOS Thanks bro for the amazing info I really appreciate it. I have been working out for 4 plus years now and I can afford whey and creatine but I eat oatmeal and a lot of eggs cause it's so cheap but sooo good.
i really really learnt few things. Some from video i remember:
1. hydrate
2. casein after workout is awesome
3. 40g protein after workout
4. cold/hot water after workout / sauna and showers
5. tart cherry!
One thing I love to do after workout is sleep like a log, and the next morning I wake up, my muscle isn't sore, but the capacity is improved. Idk if I am doing the right thing, but it helps me feel better.
1- Contrastes (0:35): Ducharse con agua caliente por 1min y luego 1min con agua fría, así durante 10 mins. Esto es la mejor forma de recuperar tus músculos tras un entrenamiento (comprobado científicamente).
2- Zumo de cereza: 2:07, muy eficaz para la recuperación por sus altos valores antioxidantes.
3 - Hacer "Active Recovery": Es decir, un poco más de ejercicio durante 15-20 minutos de forma suave. También es bueno hacerlo en los días de descanso.
4 - Foam rolling
5 - tomar creatina
6 - tomar proteína 7:45
7 - beber agua porque es fundamental mantener los músculos hidratados para que crezcan
8 - ducharse, porque no hacerlo puede causar acné y demás bacterias
I love how after 3 years of Duolingo. I am able to understand most of your spanish. Thank you for writing it. I am now more confident in my abilities☺️
I love how after 3 years of Duolingo. I am able to understand most of your spanish. Thank you for writing it. I am now more confident in my abilities☺️
I love how after 3 years of Duolingo. I am able to understand most of your spanish. Thank you for writing it. I am now more confident in my abilities☺️
I love how after 3 years of Duolingo. I am able to understand most of your spanish. Thank you for writing it. I am now more confident in my abilities☺️
I love how after 3 years of Duolingo. I am able to understand most of your spanish. Thank you for writing it. I am now more confident in my abilities☺️
I’m in a hot bath and FURIOUS at this man. Is it the temperature? Why am I so irritable right now?
I love when my muscles are sore, then a good stretch makes that muscle twitch. I don't know if its just me, but when my muscles are sore the next day, I could yawn or stretch which causes that sore muscle to twitch like crazy
3 simple words: this editor rocks!!!!!!!!!!!!!!!!!!🔥🔥🔥🔥
I love your videos! Just started getting back into fitness and your tips are incredibly helpful, motivating and inspiring! Thank you 🙏
this is 1 year later, how is your fitness journey going?
1:35 I was surprised when John Abraham came from nowhere lmao
I was surprised when he shown milkha singh
Indian Audience chahiye usko aur kch nhi 🤣
@@OggyAdityaNathh sahi kaha😂
Why would anyone want to reduce post workout soreness?? That's the best part of the workout!!! I love that pain💯💯💯
Its about the feels
So i can workout more tomorrow duh 🙄
@@pkm_ken5833 No! You work THRU the pain, DUH!!!
porque tengo que trabajar el dia siguiente lol
@@tonyhoward211 that's the best part
Mike from Elk Grove California age 63. Its essential a good recovery after a hard workout is a must. I use a ice pack on the back of my lower cervical to help lower blood pressure and any inflammation at the base of my cervical.
According to Dr. Andrew Huberman cold water baths after workouts do reduce inflammation but therefore also reduce muscle growth. So for those of us interested in hypertrophy cold baths are not recommended. Although doing them prior to a workout can actually provide extra energy.
Very interesting, and it makes sense too. thanks for the knowledge
The gym I go has a small swimming pool. So after my workout I go to casually swim for 15-20 mins there. Ofc,in order to get in the swimming pool you have to take a short cold shower first for hygiene reasons. This helps me do the cold shower part and active recovery. Now I know.
Wow, I recently started working out to lose weight, maybe build some muscle, but this is super helpful and really informative/detailed
1:36 they used housefull 2 clip...it’s great if Indians watch this awesome channel too! 👍🏻✅
They are very resourceful when it comes to clips😂😂😂😂
Woh scene dekh k hum comment section mein aya. Pata tha koi chutiya mention karega.
Haha same bro
Bro nobody cares
Yes
GREAT VIDEO! i knew lots of this already. But it helped remind me that i need to do some of these. Very well explained and informative. Thanks! appreciate your hard work.
Funny I was looking for this type of content! And it just appeared! Love your content bro. Keep up the good work. Definitely is helping me with my weight lifting.
I experience really long doms, upwards of 6 days, for just light to moderate workouts (50 air squats). Going to do all of these and see if it helps. Glad to see they also make tart cherry powder since I’ve eliminated most sugars.
This is easily the best fitness channel on TH-cam
Pretty good but i wouldnt go that far
Good but maybe athlean x is better
Renato cariani says Oi
@@JorgeMiguel147 és tuga?
@@josephwarner1751 yes agree 100% with you.
It’s been a couple of minutes so far, great video 💯
Straight to the point
If your reading this Comment...
Keep on going and Never give up on Working out as much you love doing it, Even if it's very Hard doing work outs, I'm talking to the ones who do it. Believe you can do it, let your own body recover from any Damage, then Work out Strong to your Fullest...
You got the Power.. you got the Engry, you got Strength.
Your own powerful Will over the Soreness, Pull up/push down/ grab/Dumb-Bell/weight lift, Making you feel Stronger.
"You. Are. Strong."
- Me telling you. 💪
And an other thing so importance, this is keep the spirit on the good condition. Nice video, thank you!
Great channel!
hey, nice work bro, I find your video really helpful now after watching I have less muscle stiffness and I feel more relaxed
I worked out too much today, and I couldn't even press the acceleration pedal on my car...
Thats why I use the bus
@@christiangiardina4541 I worked out so hard even the bus driver couldn't press the accelerator.
@@darioinfini thats Crazy man
@@christiangiardina4541 I benchpressed the bus driver and he sprained his ankle. LOL j/k.
Now that's a good pump
Good stuff buddy. Appreciate it👍
I will start showering after my workouts from now on thnx for the advice 😆
You dont? 😳
@@shiiny2053 he mean right after
@@rynoekam1411 i mean, duh
Be careful when you do contrast therapy I do it and it's really good BUT you COULD experience shock leading to cardiac arrest. It's rare but can happen. Also, I CAN'T not shower after a workout I'd feel dirty lol.
Good Inputs. Keep them coming
The craziest thing after getting tired is that after you lie down on your bed that feeling is just something🤤
Don't jump into cold water immediately after warming up the body, you may get heart attack.
Yeah they tryna kill people
Init... I was thinking about da same ting😂😂😂
bruh people have died from going into a shower on a hot day. Please don't do this guys
Or pneumonia
Yea if you’re 80 years old. I do this every day, it’s great
These videos are helping so much. Thanks for the info.
“Whether you want to burn fat or build muscle, your workout is one piece of the puzzle” This man spittin 🔥🔥🔥
This is so good comprehensive info no bullshitting just straight forward relevant information. Also the short clips at 8:34 were hilarious.
Absolutely love this, my favorite TH-cam channel hands down
I'm surprise Yoga and meditation isn't in the list after a hard work out. There was a time when I lift weight until my whole body sores, I could have sworn it would take me 3-4 days of recovery, but after meditation for 30-40minute, the next morning my whole body completely recover.
Agreed 👍
Just completed workout....
thanks for teaching bro. this is great
The thumbnail is crazy! I love it
00:11ഉണ്ണി മുകുന്ദൻ unni mukundhan malayalam actor wow
I salute you bro 🎉🎉🎉
exposing my body to a hot temperature followed by cold often got me to develop influanza. Used to do it because my trainer told me the same, but I guess it's not meant for everybody.
Does vapo rub and plastic rap help with losing subconscious water in you belly fact, I am thinking about trying it.
My father was a karate master and got paralysed because he took a cold shower without cooling down after the workout and doctors said one his brain cells are damaged . He passed away 10 years ago. I ain’t no doctor but cool down your body before taking a cold shower .
Sry about your father... 😓
Clod showers help lactic acidosis build up but they have actually been shown to decrease your strength and muscle growth (and I’m not biased, I used to be a cold shower lover)
One of the most informative and useful workout videos I have watched in a while.
Thank you!
Guy's Don’t underestimate the power of compound exercises. Make sure you include them in your workout routine. They’re your best tools for maximum muscle growth and weight loss. 💪💪XX
Awesome info. Thank You.
I love that he uses references clips from Bollywood as well 😁😁
I HOPE GOD BLESS EVERYONES DAY🥰🥰🥰
You're just amaziiiing! Enjoyed every single sec of this science-based video.
Thank for the video. I learned a few things I didn't know that would help. Trying to gain muscle mass as a type 1 disbetic is tough enough, this info helps!
1:12 actor adharvaa Tamil actor 🔥🔥🔥
Ama pa
Naa comment adikalaam nu vandha... already adhu comments la iruku😂
ஆமா மாப்புள...!
ஆமா ... நானும் அதை தான் நெனச்சேன்
So what??
This is really helpful!
Even tho i only take creatine on workout day's i really feel the difference when I'm not taking it:-) I will however point out that using protein supplements are not always needed if you get enough through your diet. Im currently only using casein in the morning blended together with oat and banana's:-)
take 5g a day of creatine
Woah a new content
Thanks for this 👌🏻
For the people that dont wanna pay the hot water bill here's what you can do: get the water you will use and leave a some space just a tinny tiny bit and then get a kettle and get some hot water 1-2 cups will be enough and then throw it on the water spin it around till its hot enough, im just a teenager i dont know how much 1-2 cups of hot water is so i dont know if its a good alternative but thats what i do
Tart cherry 🍒 is dope! Never had soreness since drinking 3 months ago. I usually mixed it with collagen powder. Taste amazing!
ARe tart cherries the same as regular cherries, or a different type? If so, where can you find them?
Id be pleased if u can just explain wat is it that feels like a tear in the bicep when working out, its not sore at all
Lift harder and longer you’ll feel it.
Lift heavier and do isolated bicep workouts
If it feels like a tear it probably is a tear
Eccentric damage is what that is
Go see a doctor
such a great channel!!
"Experts say that a sudden drop in temperature from hot to cold can be harmful to the human body and especially for people who have chronic cold-related problems.
A sudden and extreme change in temperature between inside and outside harms the body"
Fantastic and professional video as always.
Just one side note regarding Creatine to be conscious about: it increases sensitivity to DHT hormone meaning more body hair and less head hair for those who are prone to balding.
This myth is still around?
Great info! Thank you! 👊🏾
Advice from doctor: DONOT go to cold shower if your body is really warmed up. This could kill you. DONOT switch back and forth between cold and warm shower, this could make your really sick.
Study to support your claim?
Yeh I also think the way so say
@@jonassoderberg7394 I thought the second part was common sense. But I’ve never heard of the 1st thing actually killing a healthy person maybe if you’re obese or really old
I take cold showers all the time after working out makes me have more energy and shit
Nahh doubt it , There are plenty of well Known athletes that do this method and we see them perfectionally fine.
I don't think telling my wife that I'm headed to a Korean bath house is going to go over well.
I am going to start doing contrast therapy and foam rolling from this
Your channel is amazing bro!!! Thank you for all the advises!!
1:36 mins Bollywood movie Houseful Movie clip. Loved this.
Haha
Thank you for this helpful information
I’ve tried the cold shower thing, but here in Arizona older homes like mine apparently didn’t have the pipes buried deep enough and so from April to October you could turn the dial all the way to freezing cold and the water will still come out somewhat hot. It’s hard to run it hot in the winter too but at least after a minute or two the heated water from the hot water heater takes over. Yet to my knowledge no one has ever fitted a “cold water chiller” in their home to chill the water in the summer.
Meanwhile here in Finland you can jump in a lake of your choice any time of the year and find it freezing
Hey man,great video! But there is one thing that I'm still wondering about. All these obviously good measures do reduce muscle soreness and accelerate recovery but what about muscle growth itself? I've read that especially taking cold showers for several minutes right after a workout ,while being very good for recovery , tends to have a negative impact on your muscle growth since maximum muscle growth and recovery are not the same thing which is why cyclists for instance often take an ice bath or a cold shower in order to recover as fast as possible so that they can perform again the next day. But they're not seeking muscle growth but to optimize their performance. If your just a bodybuilder and you're just about them gainzzz ,would you still recommend an ice bath or a hot and cold shower? Looking forward to your answer!
Cheers :)
Completely agree! Also watched a video from Andrew Huberman who said cold exposure should either be done before a workout or 4 hours AFTER a work out. He also said post-workout sauna session is best to aid with muscle growth too!
I'm a long time fan of football, and i always watched their training sessions. In modern era, all the football players are taking ice baths after workouts. But also, many of them are suffering from muscle injuries more often than before. Old school football players from the 90's and early 2000's didn't have as many muscle injuries. Especially hamstring injury seems to be so common in football these days..
The contrast therapy is something that belongs to the daily habits of most nordic people. I've lived there for more than a year and can tell you that's a fantastic thing to do (even though at that time I wasn't training)
1:39 that scene from house full 😂🔥
1:12 from tamil movie 🔥🔥🔥🔥
Atharva🔥
ஆமா பா
The Agoge diet is probably the best diet for increasing muscle. I struggled for so long until I started following it.
1. Contrast Therapy
2. Drink tart cherry juice
3. Active recovery
4. Foam rolling
5. Ghet some creatine
6. Get protein after the workout
7. Hydrate after the workout
8. Shower and change your clothes
Thanks Gravity Transformation - Fat Loss Experts !
Watching from india
Malayalam film star unnimukunthan on your video😂💥
mind blown love this channel
👍📯
I totally agree with this. Worth watching. .
1:13 Atharvaaa💥💥
Amam bro ❤🔥🔥
@@JASHIMSKILLS 😇
Will weight training helps fat loss?
Yes
Nah
Along with proper diet, yes it will
obviously
Calorie deficit + weight training = YES ✓