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Post-Workout Mistakes That Cause Weight Gain

posted in Health & Fitness
07/10/2015
  • You reward yourself too much: The workout's done, the sweaty clothes are off, and you've been eyeing that piece of cake for a while. While occasional indulgences are smart — and necessary — using your workout as an excuse to help yourself to junk food is not going to get you the results you're after, so don't use the fact that you've just burned 300 calories as an excuse to indulge in twice that much.

  • You skip the stretch: You may think of the cooldown as a waste of time, but regularly skipping your post-workout stretches will put you at risk for injuries that will sideline your weight-loss progress by keeping you out of the gym.

    You recover with a sports drink: Sugary sports drinks can replenish electrolytes, but if you've just finished a short workout, the extra calories are probably unnecessary. Save the sports drinks or coconut water for intense workouts lasting more than an hour or for workouts in hot weather.

  • You use it as an excuse: Monday's boot-camp class was so hard, so you can be forgiven for nursing your sore muscles until the start of next week, right? Not the best idea if you want to see pounds dropping on the scale. Make sure you get at least 300 minutes of vigorous exercise every week in order to stay on the right weight-loss track.

    You wait too long to eat: Refueling soon after a workout is crucial because it's what helps you rebuild muscle after a workout. Since the more muscle mass you have, the higher your metabolism, make sure you fit a snack of carbs and protein into your post-

  • post-workout ritual.

    You don't schedule the next one: You should pat yourself on the back for finishing this workout, but don't let your self-congratulations get in the way of scheduling your next workout. You'll only see progress if you make exercise a consistent part of your week.

    Post-Workout Snacks Under 150 Calories

    Half a medium apple smeared with a mixture of two ounces of vanilla Greek yogurt, half a tablespoon of peanut butter, and a quarter teaspoon of cinnamon and topped with sliced grapes: 151 calories

  • Four ounces low-fat cottage cheese (82 calories) mixed with three-quarters cup fresh blueberries (63 calories): 145 calories

    One extrasmall apple (53 calories) with one tablespoon peanut butter (94 calories): 147 calories

    20 baby carrots (70 calories) with two tablespoons hummus (70 calories): 140 calories

    One organic mozzarella cheese stick (80 calories) and 20 grapes (68 calories): 148 calories

  • 5.3-ounce container organic vanilla Greek yogurt (110 calories) and seven cherries (36 calories): 146 calories

    One small banana (89 calories) with eight raw almonds (55 calories): 144 calories

    Eight ounces organic low-fat chocolate milk (150 calories) or eight ounces Silk Chocolate Soymilk (120 calories)

    Half a Kind Dark Chocolate Nuts and Sea Salt Bar (100 calories) and eight medium strawberries (31 calories): 131 calories

    Trail mix made with 18 peanuts (97 calories) and a mini box of raisins (45 calories): 142 calories

    Three-quarters cup shelled edamame: 150 calories

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