Don’t Make These Mistakes After Working Out

You probably know by now how important working out is for you. You may have even created a list of fitness goals you want to accomplish within a specific period. But it is one thing setting fitness goals, and quite another thing achieving them. When most people think of working out, they only consider the routines in the gym or during their exercise regimes. But what you do after working out is as important as what you do during it. And most people fail to reach their fitness goals because they ignore post-workout routines. So, are you struggling to reach your fitness goals? Do you feel like your workouts aren’t yielding results? Perhaps you’re making one of these mistakes. 

Ignoring post-workout nutrition

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Many people end up overeating as a result of a post-workout appetite. As important as it is to refuel, it is also essential to ensure that you get the right stuff into your body. One mistake to avoid is overeating to “replenish” the energy you lost during your exercise. Instead of heaping up a lot of food in an attempt to satisfy your hunger, opt for simple meals that can restore your energy levels. For example, a simple Vietnamese vermicelli bowl with lemongrass can be both satisfying and rejuvenating at the same time.

Not stretching

You may know how important it is to stretch your muscles and warm them up before your workouts. But if you walk right out of your workouts without stretching, then you’re making a huge mistake. Post-workout stretching offers several benefits that complement your exercise regime and supports quick recovery. Stretching sore and tired muscles after working out plays a huge role in enhancing flexibility while reducing the tensions of post-workouts. 

Sleep deprivation and not giving your body enough time to recover

Most people fall victim to the mindset of “no pain, no gain,” leading them to ignore signs and warnings of muscle strain. Failing to give your body enough time to recover will only put your muscles at risk of injuries. Recovery is essential if you engage in intense workouts. Such levels of intensity create stress on the body. And the more you exercise without resting, the more pressure you pile on your body, and at some point, you will break down. So, as often as possible, take the time to rest to grab some sleep after working out. Also, it is best if you give your body at least a day or two off every week from intensive workouts.

Making the wrong lifestyle choices

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You won’t progress with your fitness goals if you don’t adopt the exemplary lifestyle practices after working out. For example, if you consume alcoholic beverages, you will end up disrupting fat loss, worsening your body composition, and even decreasing your conditioning and performance during your next workout. Alcohol can increase your cortisol levels while reducing your testosterone levels. Also, smoking regularly or consuming unhealthy foods after working out will only be like taking a step forward and two steps backward. 


Create The Perfect Home Workout Enviroment

If you want to make sure that you have a healthy relationship with exercise, it’s not just about what you do and how often you do it. Where you do it matters, too. If you’re trying to work out at home, then you have to make sure that you have a good home workout environment. Here are a few tips on how to prepare that environment as best as possible. 

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You need good space

First of all, you should try, as best as possible, to make sure that you have a room or a part of a room that is dedicated to working out, so you can use it at any time without getting in the way of a different room’s function. Enough space to move around safely is key, too, as is having the right flooring, or using yoga mats if your flooring itself isn’t good enough.

Keep it cool and comfortable

Aside from being able to move around safely, you don’t want to run the risk of getting overheated or dehydrated while working out at home. Keeping your water levels up is important, but ensuring a cool space is vital. If your air conditioning is on the fritz, get some emergency AC repair ASAP. Otherwise, try to keep the area well ventilated. Even using indoor fans can help you keep the workout area cool enough to stay comfortable.

Give yourself some privacy

Depending on where you live and who you live with, privacy might not be all that difficult to find. However, if you live on the ground floor and there’s a window looking directly into your workout space, you might want to address it. A good shade for your window or even a screen that you can put up directly in front of it can help you feel a little more comfortable about getting to work without anyone looking in. The last thing you want is a gym bro shouting unsolicited advice at you from outside.

Stay motivated

Having the right motivation when you work out can be crucial to helping you turn it into a habit. Some people get really motivated by music, so the right speaker setup might be what you want. You might be more visually oriented, so motivational workout posters and mantras on the wall could be what you need. Try to make it as positive a space as you can.

Make it convenient

You want to make sure that your gym space is as accessible as possible. If you have to get some gear out to work out each time, make sure they’re somewhere that is easy to reach and easy to get out. If you have to tidy away furniture to ready your workout space, then put it all back after you’re done, it is going to affect your motivation.

This is not a guide on what gear to use or exercises to do at home. Rather, it’s about making sure that, no matter what you choose, you have the right environment. Hopefully, the tips above help you create it.


5 Things That Will Motivate you To Workout

Whether or not you have a healthy relationship with exercise, you can often fall off the bandwagon with a routine if life gets in the way. If you want a regular routine or more motivation to work out, then you have come to the right place. Here are five things that will most likely motivate you to work out.

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Everyone loves a discount. If you can find discounted workout clothes, new trainers, or gym memberships, you are more likely to sign up and exercise. 

Athleta trainer discount offers trainers and professionals an elite-tier discount for amazing savings. Regular customers can sign-up to, you just need to pass a criteria test and then you can start enjoying the discount offers.

A workout buddy

Maybe you hate working out alone. Or, you don’t mind it but you find it difficult to motivate yourself. A workout buddy will help encourage you to start a workout and push all the way through to the end. One day you may feel low and not inspired to work out. Whereas your buddy is up for it. Thus, their words of encouragement and energy will most likely motivate you to work out. A buddy is a great workout tip for those who struggle with finding motivation or confidence to exercise alone.

New clothes

Having new clothes for the gym will make you want to wear them and use them. After all, you won’t want to waste your money and let them sit in your wardrobe without being used.

If you are lacking motivation and realize you haven’t been wearing new gym clothes for ages, or don’t have the right attire, invest in some new athletic garments. A new pair of trainers or shorts could be that little thing you need to inspire you to work out. 


The caffeine in coffee can give you an energy boost. Especially if you drink it without milk. A black coffee 30 minutes before you plan to work out will most likely give you the motivation and spark you need to work out. It may also help you boost endurance, which will enhance your performance and help you finish your entire routine. 

Write down your goals

Writing down your goals so you can always see them and reflect on them will help you find the motivation to get going. You spent at least an hour coming up with what day you will go to the gym and what kind of exercises you’ll do. Do you want all that time to go to waste? No! Perhaps you’d like to work your arm muscles on Mondays and Thursdays and then leg muscles on Tuesdays and Fridays. You’d then have time to do cardio on Wednesdays and Saturdays, with Sunday being your day to relax and be proud of yourself for completing that week. All you need to do is create some goals for yourself and be determined to accomplish them.