RM Trainer shows here, through a runtastic article written by Souza L. (2021) that it is not enough to train if you are not careful afterwards. Did you know that you can do a fantastic workout and then ruin its full effect?
What is done after training will be essential to ensure a good recovery and gain muscle mass.
So please avoid these errors:
- DO NOT HYDRATE THE BODY
The vast majority neglect this point. We need a daily intake of 30-35mil of water for each kilogram of body weight, plus 500ml to 1lt for each hour of physical activity. Drink water before, during and especially after training to speed up muscle recovery.
- DO NOT EAT AFTER TRAINING
Not hungry after training? Or are you trying to reduce your calorie intake to lose weight? Whatever the reason, not eating after training is a serious mistake. The body's energy stores have just been depleted! It needs fuel to gain muscle and recover. Have at least a small snack about 30 minutes after training. The best option will be to combine protein with carbs.
- EAT TOO MUCH AFTER TRAINING
When you get home after training, do you feel like eating everything and anything else? The reason is probably not eating properly before training! It is very important that you eat properly before training, otherwise you will feel hungry during or after training.
- DO NOT STRETCH
Warming up and stretching are essential parts of the workout. Your muscles will respond much better to exercise if they are prepared for stimulation, and in the end stretching will undoubtedly speed up the recovery process.
- SEDUCTION FOR THE REST OF THE DAY
It's not because you've already trained that you shouldn't continue to take active steps for the rest of your day. Avoid inertia and use basic strategies like avoiding the elevator and using the stairs, walk whenever possible, etc. At the end of the day, all these little steps will make a big difference in your caloric expenditure.
- DO NOT REGISTER OR SHARE YOUR TRAINING
Recording physical activities is an efficient way to track and understand your progress. Have you ever thought that by sharing the training of the day, your post could also be a source of inspiration for other people? Undoubtedly, in the age of social media, a simple post can help transform lives (for the better)! Inspire your followers!
RM Trainer hopes that you have identified with at least some of these points and that they can help you to think about the importance of your post-training actions in order to improve and speed up your recovery to further improve your results!
A good recovery is the first step towards your next workout!