8 Things to NEVER Do After a Workout
ฝัง
- เผยแพร่เมื่อ 25 มิ.ย. 2024
- Here are 8 common post-workout mista0kes that you should definitely avoid if you want to build more muscle and burn off that stubborn fat. Find out what you should be eating and doing after a workout to boost recovery. Avoid making these common weight loss and muscle building mistakes and you'll get to your goals faster.
🔥 FREE 6 Week Shred: GravityTransformation.com
📲 FREE Diet/Workout Planner Tool: bit.ly/2N41lTX
After a workout, your muscles are left broken down due to microscopic tears, and your glycogen stores are depleted leaving you feeling a little more tired and much hungrier than you felt before you started your workout. Now, this is all perfectly normal as long as you do the right things after your workout to recover and take your body one step closer to your goal of burning fat or building muscle. However, there are some very common mistakes that so many people are making at the end of their workouts, and these mistakes can literally kill your progress and actually make you move further away from your goal even if you're working out hard and consistently.
And the first mistake that I want to start with is believing that you can't eat any sources of fat like eggs, avocado, or steak after your workout. Now this belief has been around for a long time, and I used to believe it too. It's based on the idea that fats can slow the digestion of your meal making it take longer for the nutrients to get into your muscle cells and for your body to switch from breaking down muscle to repairing and building muscle. On top of that, while carbohydrates and protein play a big part in the recovery and muscle growth process, fats don't really help spike your insulin levels the way that carbs do, they can't be used to repair your muscles the way that protein can, and in general, they don't really have any direct anabolic properties. But with all that said there's really no evidence that it's necessarily bad to have fats after your workout. Even though it might slow down the absorption of your post-workout meal, it shouldn't really hurt you or reduce the benefits that you experience. This is because even though you don't want to wait too long you don't necessarily need to get all those nutrients into your muscles as fast as possible after your workout. So if your meal takes a little longer to absorb because you added fat to it, it's really not going to make that big of a difference especially if you already had breakfast or you simply ate before your workout. Even though the research that we have is limited and is based only on cyclists rather than weight lifters, that research does still support the idea that even if you consume a very high-fat meal after working out where 45 percent of the calories are coming from fat, the recovery process should not be negatively affected. (1) So the bottom line is that it's okay to have sources of fat like whole milk instead of skim milk with your protein shake after a workout. (2) The one exception to this is if you haven't eaten anything in over 4 hours, then you may want to limit your fat intake after your workout to help get nutrients to your muscles faster.
The next mistake is going overboard with rewarding yourself for your workout with food. I've seen people with my own eyes, hit the gym and then right afterward stop at a 7-11 and pick up some candy like gummy bears for example. Now even though one of the best times to have sugar does happen to be immediately after your workout since it'll help spike your insulin levels, there's a big difference between having a banana versus sour patch kids. First of all, working out, in general, is going to make you feel hungrier when you're done, and to put it simply if you're trying to satisfy that hunger with food that you find at your closest convenience store you're probably going to wind up overeating especially if that food is candy. And that's okay if you're doing a dirty bulk, but if you're trying to stay lean while building muscle, or you're if you're trying to burn fat, the food you eat will play a bigger impact than the workout you perform. For example, if you have 2 slices of pizza, you'll have to run for about 45 minutes to burn those calories off. So it's very important that you don't lose your will power and give in to the increased hunger that you'll feel after a workout by going for just any random food that comes your way. If you find that you have a problem with managing hunger after your workout makes sure that you have an already prepped post-workout meal waiting for you in the fridge, or even a quick...
References:
1. 45% fat intake for cyclists after their workout didn't seem to have any negative effects on muscle glycogen recovery.
pubmed.ncbi.nlm.nih.gov/14978... people have a protein shake with whole milk.
2. "Whole milk may have increased utilization of available amino acids for protein synthesis. (when compared to skim milk)"pubmed.ncbi.nlm.nih.gov/16679...
Let me just say, your editor is a very cultured person.
The editing is on point.
Agreed 🔥
Yeah
I was just wondering how much time and efforts someone lost/spent to find all of these cut offs :O
GOKU!
Channels like this being at everyone’s disposal to get first hand scientific knowledge at the click of a finger is truly a blessing. Thank you to all great youtubers.
information isnt accurate
Prove it
“Scientific”
Man, the editing in this video is MINDBOGGLING.
Awesome upload!
IKR? So many transitions, elements, and fast cuts! Makes me wonder how much time was spent editing it
@@kian.concepcion yeah it's too much, that's why jeremy either is better, plain and simple but look professional !
the fancier the editing, the more basic the content. Kudos to those who take the time to actually just make a fucking list that takes 10 seconds to read. There are so many videos on the internet that DON'T have to be videos.
I would usebthe word: annoying.
stfu, bot.
Man, I gotta be honest, I really appreciate all the knowledge that you're dropping about working out! As someone who is just now getting into fitness again, It helps out so much.
General tips to follow
Get hydrated. Rehydration is essential, especially if you've exercised intensely or broken a sweat.
Eat a healthy snack. Plan to eat a healthy snack or meal within 45 minutes of completing your workout.
Do light exercise on rest days.
Don't forget to cool down.👍
Doing Yoga on my rest days. I find it to be beneficial. 🏋♀️
How tf is that called rest day if you still workout
@@Mr.Fun-Gi Yoga is a series of stretching, breathing exercises & body weight movements. It isn't strenuous exercise like deadlifts and bench press.
@@Mr.Fun-Gi mobility exercises
Your anabolic window is active for about two days. U don’t need to rush to make that 45 minute marker that’s a myth that’s been debunked years ago.
Pretty sure that whoever edit these videos is a big Bollywood fan.
he he absolutely
moderation is the key but this editing is too much !
Nope .. its just running videos
ditto, the editing is super distracting, moderation is key. tbh I put it on other tab and just listened to audio. The edits where just waaaaay to distracting and ADHD. Dial back and it will look much better, just because you can do throw effects etc on each slide, doesn't mean you should do it.
He knows that majority of his audience are from India so in order to get there attention the puts scenes from Bollywood ,simple G
No workout video is ever complete without Dragon Ball Z clippings.
Agree
DRAGON BALL ♥
I workout to Dragonball z soundtrack playlists, nothing gets you motivated like Goku’s SSj3 theme 👍😂
You’re amazing dude! No shouty bro’ bollocks or annoying sound tracks of what we’re supposed to be listening to because we use the gym. Plain facts, excellent advice & no overriding sales pitch! Forever grateful. ✊🏻
Really enjoy that you made a point to talk about stretching after your workouts. With that, a video idea, could you talk about good stretches to do after hitting certain muscle groups for those of us who aren’t especially flexible or knowledgeable on many stretches?
Great editing and transitions! Very entertaining + u explain everything so perfectly. Well done man
Great editing, which makes the information easier to digest and remember.
Love your channel. I learn a lot about working out and what to eat to gain muscles. Thank you and keep it up gravity! 😊
Everything u said i have done its 100 💯 true. That's why i always watch ur videos to confirm few things and learn more. Thank you my brother!
I really need to learn some editing from this guy's editor... Huge respect 🙏🏿❤️❤️
Looks like a template
Same af. Sometimes i laugh at the things he says in his videos but the editing brings me back.
@@i_var9048 Everything starts from a template, that eats your half brain while thinking it how to bring all things in sync creatively
@@mistersmith5752 well said yo...🤜🤛
Editor❤
As usual useful and straight to the point...great job!!!
Your videos are awesome! Really love that you don’t bad background music which is just a distraction and annoying!!
I've watched a lot of videos from this channel and honestly I really like the incorporation of scenes from movies and TV shows. In this video in particular I really like the Dragon Ball Z cut away.
Great content! All inclusive info...always wondered about that anabolic window and when its safe to not consume food immediately after a workout; answer: if you’ve eaten within 4 hours prior to your workout! Been looking for that answer for a long time! Thanks!!
Thank you for mentioning the dirty bulk.
If you are going to have one of those "un becoming meals", put those on your endurance days. Days where you add multiple sets throughout the day, and the reward should be early morning. After breakfast preferably to avoid the pre lunch crush. Those days every meal gets torn up.
Good stuff dude. Thanks for taking the time to inform us in a short & efficient vídeo 💪
Good content as always, thank you sir! I played everything from football all the way through college to track and field and Power lifting for years and thought i had a pretty good understanding of how things worked body/muscle/nutrition wise. But after subscribing to your channel months ago and following and practicing some of your content, my eyes have been opened even more. Just dropping in to say thank you!
This dudes video quality had dramatically improved over the past 1-2 years. Idk if he got a new video editor or responded to viewer feedback or what, but if you watch his first 5 videos and his last 5 videos you will see an amazing difference kn quality. Nice work gravity training.
jobe well done . I super love the lesson for today . Thank you .
Love the slides,very well explained
I didn't know Sergio Ramos could speak english like that.
Good 😂😂
😂😂😂 Bruh
Thought it was me alone
Looks more like arda Turan
😅🤣😅😅 each time I see this comment I go bananas...good one bruh
Well, working out and having a beer after is still better than not working out at all.
nope, you put the process of being healthy down the drain
@@chitakimushroom4309 Strong words. A bit dramatic imo.
Im telling my girlfriend that's a isotonic refreshment beverage. ;-)
Dude its the body the processes don't work according to your will if you are that stubborn do whatever u want
@@reothomas7624 Yes, obviously. But in this case also very besides the point.
Great info! Thank you 🙏
Thanks so much for the input. Will definetly implement into my everyday life. Kind of knew a bit of this , but some for sure I was not privy too. Have a good one. 🔥
I needed this
This a real video now thank you gravity fitness for your love and support too world wide your a true hero bro 😢🌌🌌🌌🌐🌐🌐💪🏽💪🏽💪🏽💌💌💌🙌🏽🙌🏽🙌🏽🙌🏽🙏🏻🙏🏻🙏🏻🙏🏻
Great video, amazing editing
These videos are so well done and filled with a ton of great information. You make surfing youtube worth it.
the amount of references & cuts from editor is amazing 😆
Ive already lost 40 lbs in 8 months just by watching ur channel and following ur advice. Thank you!
Great work!
💪🏻💪🏻💪🏻
Very nice brother keep going, I'm skinny I put on 9 pounds already 💪
Greatly researched video
Amazing, all of this top quality info AND you post it for FREE! I sure hope youtube is paying you well. You deserve it!
Your videos are EXTREMELY informative and VERY entertaining!! The added in pictures, video clips and media make them a breeze to watch.
Thank you for a job well done!!
I’m having the hardest time putting on muscle, my gains are super slow.
How are hou doing now?
How is it going?
Such a great and informative video, thank you very much! For me starting to exercise this was so very helpful
Awesome. Thank you.
one of the greatest vids about this subject. Thank you
Traded gym and complicated diets for crumbling garage lifting rocks doing PUSH UPS on paint cans pull UPS on beams got ripped af for free!!!
Great motivation on your channel for those who cant get to the gym bro!
Well done.
Salute to you. I’m going to do the same
Thanks bro .
I was 139.7 kg and now 117 and continue 🙅🏻♂🙅🏻♂
Love your Chanel ❤❤❤❤❤
Good and precise stuff
I’m a mesomorph and just after a week of following this Channel’s advice. I can see definition. And body fat reduction. Wife loves it too. Best fitness channel hands down
Your video editing skills are next level🔥💪🏾...NO LIES💯
I watched your every video . Sir You gained my much knowledge i also strted making videos
I m your big fan soon i will meet you but i live in india
Thank you for your channel 🤍 I'm studying nutrition and your videos help me understand the body better than some subjects I'm taking 😮💨
Great vid, thanks for sharing!!!! 👍👍👍👍
The best post workout tips that someone gave me are:
- Post workout cardio: 10-15 min. of cardio (preferably 10 of HIIT and 5 of cool down) it's pretty well known that keeping your heart rate up with of course increase your blood flow which is a main step if you want to recovery as soon as possible.
- Carbs first, then protein: If you're having a protein shake as soon as you finish your workout, most of that protein would be used by the body as an energy source, replenish the calories you spent working out.
- Recover yourself as soon as possible.- any recovering therapy, as soon as leaving the gym, can help you to get through the next days' DOMS. Massages or any physical kind of treatment would also increase the blood flow to the located muscles you worked out, increasing and accelerating the recovery process.
Having carbs followed by protein have more affect on muscle ?
@@rahulkardam6962 in a certain way, yes. Insulin, as the bodybuilding world know since Dorian Yates had it first, is a very anabolic hormone, and research have shown that having 20-40gr of high glycemic carbohydrates (sugar), right after an anaerobic workout (aka. resistance training, weightlifting), besides the fast replenish of glycogen, it stimulates IGF-1, a protein synthase that promote skeletal muscle growth and repair.
So, by having your carbs first, you promote a "better" muscle repairing, and by having a fast digesting protein like whey isolate or hydrolysate, you'll get the *repairing* tools or material, so that's why I think it's better to consume each one on their own
@@eduardovaldes4074 interesting info. What sort of carbs would you recommend right after a workout then? Fruit? What if I added fruit to my protein shake?
@@tylerk.7947 High sugar drinks, like juice, thirst quenchers like gatorade, a carb supplement, etc. Candy.
It has to be specific kinds of fruit like banana, mango, grapes, grape raisins, cranberry raisin, etc. because fruit as a whole would be slower to digest because of the fiber.
And like a said, protein or fiber would interfere in the insulin spike we're looking for; yeah, adding fruit to your shake would help you get more calories, replenish energy, but the insulin spike would be smaller.
*Not a tip, but some people has premade or self made syrup, honey, or any sugary liquid packages and eat it as soon as ending their workout.
I agree, It would be more beneficial to get in more calories and nutrients post workout to make the most of the posts anabolic window
Good information; great help. Thank you.
Really good video mate. Thank you
Stretching immediately after training is not the best approach, better stretch before you go to bed and when you wake up
I stretch when I want
Actually... Basic science says your muscles are tight after a workout, you should stretch to reduce lactate acid and keep them from tightening from repeated training....
@@nephurus4592 science it not completely clear about it, it also depends on how you work out, some meta analysis indicate it's better to stretch in the morning and evening (at least what I learned from my profs, but it's a hot discussed topic).
@Shaston Lott wow how smart
4:00 just killed me😂😂...theory plus physical interpretation of Bolo yeng😅
😂
Started my journey a week ago
Love this channel 💪🏾
Very knowledgeable video, really learned a lot. Thank you.
This guy's editor is a prof. 😂❤
Just amazing stuff. It makes the videos even more fascinating to watch.
It was a long explanation, but I appreciate you taking the time to explain everything. I start my 9 miles a week tomorrow. This information is what I needed to make sure I maximize my gains. 🔥
Nobody cares
@@TommysHouseOfMunch 😂
Nice video love all the editing, I'm just starting to get back in shape I used to train Brazilian jiu jitsu but it really beats up your body, but I'm probably going to get back into it Jiu-Jitsu is a full body workout and you're also learning techniques for self-defense.
A huge thanks for the feed of knowledge....❤️
This is why i trust this channel: the absolute solid, true facts. They help a GREAT deal!💪🙏
I completely agree
Agreed, also will give you the sources to fact check, nothing to hide.
This channel is top notch for sure!!!
I thought beer was a muscle builder
i heard cyclists, marathon runners, and other cardio/endurance athletes actually drink lots of non-alcoholic beer. The liquid carbs revitalize them faster than anything.
When I drink liquor my muscles stay solid I don’t know why
Quality video with no BS or products, big thumbs up
Amazing information!! Your a BEAST!! Keep them coming!!
Good video. This is my downfall, I do love alcohol. I work out but still love a beer or whiskey in the evening. I will stop but have always needed a vice!
Bro this is the truthh
This video is undoubtedly not sponsored by: Gatorade
hehehehe sound confusing
Very informative. Thank You
These are very useful tips, will definitely follow and stay consistent
Hey max! What happens when you smoke immediately after workout. just want to know.. I do it all the time:)
People nowadays tend to focus on diet and workouts, forgetting how important it is to include proper sleep as well.
yes only you who forget!
@@digitalcamera4545 ,
Very substantial info
Thanks
Great video thanks for the info
the really ripped, live in the gym types, have always struck me as very obsessive, one minded & utterly lacking in sense of humor , so this light hearted & humourous approach to fitness & in the editing of your vids is so refreshing & funny 👍🏾🤣😂🥳❤💥🔥
Nothing wrong with those people, don’t judge!
@@ericcheltenham7001yeah & some ppl just lack a sense of humour but are not ripped at all 😂
@@gigiarmany4332 maybe it’s because you only see those types of people when they work out?
nobody:
the animated guy at 0:51: transports nutrients through nerves
Lol!!!
Literally exactly what I needed! 👍
What a very entertaining and informative video, I enjoyed watching it from start to finish 😄
BRO, PLZ MAKE VIDEO ON DUMBELL BICEP EXERCISE
He have a vid about biceps
I remember Arnold talking about the gyms in Austria having beer on tap.
❤️👍 great info and the editing is amazing ... ☺️
Thanks for your video ❤️👍
"Eight things to never do after a workout"
The exact thing I did after my workout this morning in the thumbnail.
I mean couldn't you avoid drinking after workout at least when it's in the morning 😂
@@nikoashgallala2271 it was a spur of the moment thing. I'm usually a good boy.
Sleeping man, that's the killer for me. Insomnia, plus a hectic work schedule. It's tough, not impossible
go to see your doctor, man
@@brevnovak my doctor ain't gonna change my work schedule 🤷🏻♂️
Such a great and educating vid🔥
Really great video. Thank you for make this video for us 👍🏻👌❤️
2010: That information it is very useful, I will apply it next time I work out.
2021: dudE, thAt vidEo ediT iS aWeSOme
So basically? Grandpa was a genious.. Ate a high carb/protein breakfast.. worked on the farm in the day.. Ate a lunch to keep him going, and ate a nice dinner at the end of the day, and asleep at dark, and water breaks throughout the day.. Why is that so hard? Hahaha
brilliant useful video. Thank you
I am so glad you touched on water, that is most probably the first thing your body is craving after a workout. Instead of a shake post workout, I drink an ensure plus because of the added protein. Super information and video.
Basically, the moment one decided to workout. You really need to clear your fridge of bad food and never touch nor consume them again.
Working out is like a drug. A good drug. Once you started, you can't stop.
I love how you use small clips from bollywood movies and others! 👌
That’s stretching advice was 👌 I never stretch after weight but I will be now. Thank you 🙏
I like how you pkay DBZ clips, that always gets me pumped up!
“Wuh-Derr” 💧
💪🏻
woter
Who else is reading comments while watching? Pls be honest! 😊 😊 😊
love this video learned so much for a beginner
This is a perfect video thank you my guy
This dude from Philly? The way he says “water” is very Delaware Valley
Glad you paid attention to what he said.... lol!
Literally just scrolled down the comments waiting till I found someone commenting on his pronunciation of "water" hahaaaa.
Have u seen an American saying water? They are the most funniest. They do speak English but like they have the worst pronunciation of the words. 😂
Finally 1 comment lot of love from india brother you are giving superb advice 😍
*Agree 💯*
Great editing!
Thank you for making this informative video