Best workout tips to gain results quickly

Workout 3 time or more a week, and waiting best result is never the solution to shape a body you can be proud of, there is a lots of things you should respect after lucrative workout hours.

Working out makes you, break down your muscles, feel sore, tired, and hungry, deplete your glycogen stores. That's fine as long you know what to do afterward.

Here are 8 mistakes you need to avoid after your workouts:

One : Avoiding fat

Fats may not have anabolic properties.

But there’s zero evidence they’re bad as a post workout meal.

• Tasty as fuck
• Make you full quicker
• Keep you full longer

Eat healthy fats:

• Avocado
• Whole eggs
• Grass-fed steak
• Whole milk protein shakes

Two : Drinking booze

Your body is expecting nutrients to repair itself with.

• Fats
• Carbs
• Proteins

Giving it alcohol instead kills your muscle gains and ruins your fat loss. It causes more muscle breakdown instead of muscle repair. Skip the drinks. Have actual food instead.

Three : Rewarding yourself with junk food

Stop eating junk food that:

• Makes you overeat
• Leads to sugar spikes
• Has zero nutrition value

Eat actual food instead.

Grab a banana instead of a pack of Oreos.

Have a protein shake or a healthy protein-packed meal.

Four : Sleep deprivation

Muscles don’t grow in the gym, they grow when your body is resting, the best time to do this is when you sleep.

• Stop binging Netflix.
• Stop playing your PS5 till 2am.
• Stop scrolling Instagram all night.

Prioritize 7+ hours of quality sleep.

Five : Inadequate protein post workout

Stop loading up on carbs and sugars, your body needs amino acids to rebuild your muscles, aim for 0.14g of protein per lb of body weight after working out. Casein protein shakes, healthy protein bars, and protein heavy meals help with this.

Six : Not drinking enough water

Hydration is key to muscle growth, this is even more important if you sweat a lot, aim to have 2-4 liters of water every day.

Make sure to replenish your electrolytes - sodium, magnesium, and potassium.

Seven : Waiting too long to eat after working out

You won’t “lose your gains” instantly, but don’t wait too long. Muscle breakdown drains amino acids, muscle repair requires a consistent source of amino acids. Aim to eat mostly protein within 1-2 hours after your workout.

Eight : Not stretching post workout

Stop doing static stretches before your workouts, start doing stretches after your workouts , not stretching can lead to:

• Muscle tightness
• Postural imbalances
• Risk of injury as you train

Have a simple post workout stretch routine.

Here the eight point to gain and see your workout effort transforming to great results quickly.

1. Avoiding fat
2. Drinking booze
3. Eating junk food
4. Sleep deprivation
5. Inadequate protein
6. Waiting too long to eat
7. Not drinking enough water
8. No stretching post workout