kennymacfitness

Stress is a confused state. It makes you believe that everything is an emergency. Relax, breathe and don’t let the things that are out of your control interrupt your peace.

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.

What are the 8 mistakes you need to avoid after your workouts? I’ll start: #3


3. Avoiding fat

Fats may not have anabolic properties.
But there’s zero evidence they’re bad as a post workout meal.

• Tasty as f**k
• Make you full quicker
• Keep you full longer

Eat healthy fats:

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

I’ll add the remaining 6 if others don’t have it answered already! # 2

2. 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….

#4-8

What are the 8 mistakes you need to avoid after your workouts? I’ll start:

4. 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.

5. 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.

6. 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.

7. 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.

8. 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.

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.

What are the 8 mistakes you need to avoid after your workouts? I’ll start:

1. 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

The ultimate mystery is one's own self.

Prove them wrong