{"id":296311,"date":"2021-09-24T12:08:06","date_gmt":"2021-09-24T10:08:06","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=296311"},"modified":"2024-04-26T21:05:07","modified_gmt":"2024-04-26T19:05:07","slug":"the-most-common-post-workout-mistakes-that-delay-results","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/the-most-common-post-workout-mistakes-that-delay-results\/","title":{"rendered":"The Most Common Post-Workout Mistakes That Delay Results"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/the-most-common-post-workout-mistakes-that-delay-results\/#10_things_you_might_be_doing_that_delay_getting_results\" title=\"10 things you might be doing that delay getting results\">10 things you might be doing that delay getting results<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/the-most-common-post-workout-mistakes-that-delay-results\/#1_You_finish_the_last_set_and_head_straight_to_the_shower\" title=\"1. You finish the last set and head straight to the shower\">1. You finish the last set and head straight to the shower<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/the-most-common-post-workout-mistakes-that-delay-results\/#2_You_skip_static_stretching\" title=\"2. You skip static stretching\">2. You skip static stretching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/the-most-common-post-workout-mistakes-that-delay-results\/#3_You_do_not_drink_enough\" title=\"3. You do not drink enough\">3. You do not drink enough<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/the-most-common-post-workout-mistakes-that-delay-results\/#4_You_starve_after_exercise_and_do_not_replenish_protein\" title=\"4. You starve after exercise and do not replenish protein\">4. You starve after exercise and do not replenish protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/the-most-common-post-workout-mistakes-that-delay-results\/#5_You_do_not_care_what_you_eat\" title=\"5. You do not care what you eat\">5. You do not care what you eat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/the-most-common-post-workout-mistakes-that-delay-results\/#6_You_are_eating_too_much_fat\" title=\"6. You are eating too much fat\">6. You are eating too much fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/the-most-common-post-workout-mistakes-that-delay-results\/#7_You_go_partying_hard\" title=\"7. You go partying hard\">7. You go partying hard<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/the-most-common-post-workout-mistakes-that-delay-results\/#8_You_avoid_natural_movement\" title=\"8. You avoid natural movement\">8. You avoid natural movement<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/the-most-common-post-workout-mistakes-that-delay-results\/#9_You_are_attending_training_sessions_too_soon_after_one_another\" title=\"9. You are attending training sessions too soon after one another\">9. You are attending training sessions too soon after one another<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/the-most-common-post-workout-mistakes-that-delay-results\/#10_You_go_to_your_next_training_session_when_you_feel_like_it\" title=\"10. You go to your next training session when you feel like it&nbsp;\">10. You go to your next training session when you feel like it&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/the-most-common-post-workout-mistakes-that-delay-results\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>You have probably already heard that poor execution of exercises can delay progress. However, it may surprise you that there are also many post-workout mistakes that make it impossible to achieve your dream goal. Of course, by these mistakes, we don&#8217;t mean that you forget to pull sweaty clothes out of your bag, clean weights at the gym, or wash the shaker after drinking protein. These gaffes don&#8217;t distance you from your goal. Unless you fall into a comma after opening your clothing bag or shaker. We are thinking of more fundamental <strong>errors concerning diet, exercise, regeneration and<\/strong> <strong>general rest.<\/strong> Let&#8217;s take a look at the most common of them.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_things_you_might_be_doing_that_delay_getting_results\"><\/span>10 things you might be doing that delay getting results<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_You_finish_the_last_set_and_head_straight_to_the_shower\"><\/span>1. You finish the last set and head straight to the shower<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You wonder why you should go on a treadmill after a leg workout when you&#8217;re all about muscle growth? In this case, it is important to mention the <strong>so-called cool down phase.<\/strong> This is part of the workout that will help <strong>calm the body, breathe<\/strong> <strong>and reduce the high heart rate.<\/strong> You don&#8217;t want to run to the shower, rinse off, get out and sweat even more, do you?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, there are other advantages of the cool down phase. Its main goal is to <strong>accelerate the breakdown of energy metabolism by-products,<\/strong> such as lactate or hydrogen ions. These by-products can cause muscle burning and discomfort for several days after exercise. Thanks to the cool down phase, you can <strong>speed up regeneration,<\/strong> which is definitely important for all active athletes. If you&#8217;re just getting started with exercise and try putting the maximum weight you can carry on a barbell, the cool down phase and a shower probably won&#8217;t help your muscle pain. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>So, you don&#8217;t know what a good cool down should look like? There is no universal guide. However, in general, you should choose an activity that <strong>involves the whole body<\/strong>. A 10-minute run at a gentle pace, swimming, walking, rowing on a treadmill or riding a bike, can work perfectly. These activities will help to get blood flowing throughout the body, <strong>contributing to the \u201cmetabolic cleansing\u201d.<\/strong> <span style=\"color: #ff6600\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in more information about the importance of the cool down phase and other training components, you should not miss our article <strong><span style=\"color: #ff6600\">Exercise, Stretching, Warm-Up and Cool Down &#8211; Are They Really Important?<\/span><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1298379097-1124x749.jpg\" alt=\"Why the cool down phase is important? \" class=\"wp-image-294914\" style=\"width:843px;height:562px\" title=\"Why the cool down phase is important? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1298379097-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1298379097-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1298379097-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1298379097-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_You_skip_static_stretching\"><\/span>2. You skip static stretching<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There are many pitfalls to skipping <strong>stretching after training.<\/strong> People with good flexibility and mobility have an advantage as they are able to use the maximum range of motion (ROM = Range of Motion), which makes them stretch in their own way during the exercise itself. If you are not one of these athletes, you should definitely <strong>include static stretching in your training routine.<\/strong> In addition to the maximum range of exercise, non-tight muscles can help you <strong>improve sports performance, reduce the<\/strong> <strong>risk of injury<\/strong> and also ease normal daily activities. <span style=\"color: #ff6600\">[3-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Static stretching is ideal to <strong>include at the end of training<\/strong> after the cool down phase itself. When performing individual stretching exercises, you should try to <strong>get into the position and<\/strong> <strong>withstand for approximately 20-45 seconds.<\/strong> The muscle shouldn&#8217;t hurt, but it&#8217;s okay to feel tension in it. When stretching, try to achieve symmetry by stretching both sides of the body equally. <span style=\"color: #ff6600\">[7-8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,5075,6939,28936,28683,48031,54937,51652,30271,5598,5012,9061,30248,48406,29080,3734,33457,5951\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_You_do_not_drink_enough\"><\/span>3. You do not drink enough<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>It may surprise you how important an ordinary thing like <strong>water<\/strong> is. In fact, when the drinking regimen is inadequate, unpleasant signs of dehydration can start to occur, <strong>such as headache, lowered performance, fatigue, poor thermoregulation or reduced<\/strong> <strong>regeneration.<\/strong> To keep your body sufficiently hydrated, you need to drink approximately <strong>30 &#8211; 45ml per kg of body weight<\/strong> every day. If it&#8217;s hot outside or you&#8217;re exercising and sweating a lot, water intake may need to be even higher. You can tell for yourself that your body has enough fluids by the colour of your urine. It should be slightly yellow. The darker it is, the more dehydrated you are. <span style=\"color: #ff6600\">[9-11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To help you remember to drink, carry a <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/hydrator-water-trunk-1-89-l-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">large bottle<\/a><\/span> of water with you for every workout. If you are sweating a lot, you should replenish electrolytes that you lose from sweating. It&#8217;s up to you whether you opt for<span style=\"color: #ff6600\"> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/electrolyte-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tablets<\/a><\/span> or a <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/rehydrate-ion-supply-drink-1000-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">drink supplement<\/a><\/span>. If you don&#8217;t like water itself, try adding some <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/instant-drink-bolero.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">low calorie drink flavours<\/a><\/span>, herbs, fruit, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bcaas\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a><\/span> or try different refreshing <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/teas\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">teas<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Would you like to learn more about a sufficient fluid intake? Then you should not miss our article <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/hydration-before-during-after-training-and-how-to-avoid-dehydration\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hydration Before, During, After Training and How To Avoid Dehydration.<\/a><\/span><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/IMG_8996-1-1124x749.jpg\" alt=\"Why drinking is important and how much water to drink?\" class=\"wp-image-294928\" style=\"width:843px;height:562px\" title=\"Why drinking is important and how much water to drink?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_8996-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_8996-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_8996-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_8996-1-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_You_starve_after_exercise_and_do_not_replenish_protein\"><\/span>4. You starve after exercise and do not replenish protein<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When you finish a good workout at the gym, quality nutrition is one of the most important things the body needs. The body will use carbohydrates to <strong>replenish its glycogen stores<\/strong> and protein to <strong>support muscle fibre regeneration<\/strong>. This helps the muscles to get stronger and stronger. However, replenishing your energy after exercise is also important if you are trying to lose weight. Even during a diet, it is worthy to <strong>keep as much muscle mass as<\/strong> <strong>possible<\/strong>, which helps burn more calories. If you don&#8217;t nourish the body enough, it&#8217;s quite possible that it could start to break down its own muscle mass to provide enough protein for other needs. You certainly don&#8217;t want that. <span style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To prevent this, take care of optimal energy intake, which <strong><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/online-energy-intake-and-macronutrient-calculator\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">our calculator<\/a><\/span> <\/strong>can help to determine. Adequate intake of protein found in <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/beef-jerky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">meat<\/a><\/span>, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/tuna-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fish<\/a><\/span>, seafood, plant-based meat alternatives (<span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a><\/span>, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a><\/span>, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a><\/span>), <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">legumes<\/a><\/span> and the like is also crucial. You should keep within <strong>1.4 &#8211; 2 g of protein per kg of body weight<\/strong>. Usually, higher protein intake is intended especially for power athletes. This way, protein will contribute to the strengthening and growth of muscle tissue. <span style=\"color: #ff6600\">[13-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Read more about protein sources in our article <strong><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">20 Foods with Which You Can Easily Add Protein To Your Diet<\/a><\/span><\/strong>. And if you classify yourself as a vegetarian or vegan, then you might be interested in the protein sources that are further discussed in the article<strong><span style=\"color: #ff6600\"> <a aria-label=\"Which Are the Best Sources of Plant-Based Protein and Why Include Them in Your Diet? (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/what-are-the-best-sources-of-plant-proteins-and-why-include-them-in-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Which Are the Best Sources of Plant-Based Protein and Why Include Them in Your Diet?<\/a><\/span><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"752\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/IMG-20210614-WA0076-1124x752.jpg\" alt=\"Protein after training helps with regeneration\" class=\"wp-image-294942\" style=\"width:843px;height:564px\" title=\"Protein after training helps with regeneration\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG-20210614-WA0076-1124x752.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG-20210614-WA0076-400x268.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG-20210614-WA0076-1536x1027.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG-20210614-WA0076.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_You_do_not_care_what_you_eat\"><\/span>5. You do not care what you eat <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do you think that during your workout<span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/how-to-lose-a-kilogram-of-fat-and-how-much-energy-is-actually-hidden-in-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> you have burnt<\/a><\/span> energy like a nuclear power plant, and you can indulge in whatever you want? Then I guess I&#8217;ll disappoint you. The results of studies confirm that <strong>people tend to generally underestimate<\/strong> <strong>their intake and overestimate their expenditure<\/strong>. If you have a clearly defined fitness goal, you also need to support it with the right diet. With one challenging workout at the gym, the average 65kg woman burns approximately 500 kcal. Then, when she snacks on a pecan pastry with pumpkin latte on top of her intake, she adds 800 kcal to her total. What does this mean? Instead of a 500 kcal deficit through training, this snack got her to an <strong>excess of 300 kcal.<\/strong> <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It&#8217;s the same if you&#8217;re trying to gain muscle mass. <strong>You really can&#8217;t afford to eat anything you think of because of one workout session.<\/strong> Unless you don&#8217;t want to gain too much fat, it is ideal to eat approximately<strong> 10% more energy than your current caloric intake<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To determine your optimal energy and nutrient intake, take a look at our article <strong><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">How To Calculate Energy and Macronutrient Intake for Weight Loss or Muscle Gain? <\/a><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_You_are_eating_too_much_fat\"><\/span>6. You are eating too much fat <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>During the last set, you can&#8217;t wait to finish your workout and have a few spoonfuls of your favourite <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/100-peanut-butter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">peanut butter<\/a><\/span> in your porridge bowl? Or would you rather run to a fast food joint after your workout for a good burger with fries and tartare sauce?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unfortunately, neither of the above options is beneficial after a workout. The <strong>fats<\/strong> contained in these foods in greater quantities have their own specificities. Of all the macronutrients, they are <strong>digested the longest and also slow the absorption of other<\/strong> <strong>nutrients.<\/strong> This will keep you satiated for longer, but will not fill your body&#8217;s needs for suitable post-workout regeneration. In this period, a <strong>well-absorbed energy<\/strong> is crucial. After a workout, therefore, try to supplement quality proteins that you can receive from, for example, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">whey<\/a><\/span> or <a aria-label=\"vegetable proteins (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">vegetable<\/span> <span style=\"color: #ff6600\">proteins<\/span><\/a> or <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">protein bars<\/a><\/span>. Also, do not forget <strong>fast carbohydrates<\/strong>, such as <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/dried-fruit\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fruit<\/a><\/span>, for example. And if you want to make it easier with your post-workout meal, reach for a<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600\">complex<\/span> <span style=\"color: #ff6600\">blend<\/span><\/a> that contains everything the body needs after physical activity.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>What&#8217;s more, if you&#8217;re one of those recreational athletes who goes for a half-hour jog twice a week, you don&#8217;t have to worry about post-workout nutrition in any way. Simply <strong>stick to the principles of healthy eating and enjoy the joy of movement.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/\u0424\u043e\u0442\u043e-11-1-2-1124x749.jpg\" alt=\"Why it is not good to overdo it with fats after training?\" class=\"wp-image-294956\" style=\"width:843px;height:562px\" title=\"Why it is not good to overdo it with fats after training?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/\u0424\u043e\u0442\u043e-11-1-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/\u0424\u043e\u0442\u043e-11-1-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/\u0424\u043e\u0442\u043e-11-1-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/\u0424\u043e\u0442\u043e-11-1-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_You_go_partying_hard\"><\/span>7. You go partying hard<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Going for a glass of wine or a single beer on a Friday after work is definitely not something that is going to seriously ruin your physical fitness. But hand on heart, do you really only stay with one glass of wine or beer? Imagine how your body feels after a workout. Its energy reserves are depleted, it&#8217;s tired, and all it wants to do is <strong>replenish fluids, protein, carbs,<\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/sleep-supplements\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600\">and have a good quality sleep<\/span><\/a>. What good will become of it?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>After a workout, the body needs a <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/hydration-before-during-after-training-and-how-to-avoid-dehydration\/?utm_source=facebook&amp;utm_medium=post&amp;utm_campaign=COM-FBNF-blog\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sufficient amount of water<\/a><\/span>, ideally supplemented with the ions you have lost due to sweating. These will help with optimum hydration. However, if you have diuretic alcohol instead, you are more likely to <strong>contribute more to dehydration.<\/strong> The body will also lack the necessary <strong>proteins for regeneration of muscle damaged fibres<\/strong> after a workout. Instead, the body will struggle to get rid of the toxic alcohol. However, it is not only the lack of protein that is responsible for <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/how-does-alcohol-affect-weight-loss-muscle-regeneration-and-growth\/?utm_source=facebook&amp;utm_medium=post&amp;utm_campaign=COM-FBNF-blog\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">reducing regeneration<\/a><\/span>, but also the effects of alcohol itself. It slows down muscle repair and also has a negative effect on hormones such as<span style=\"color: #ff6600\"> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/how-do-testosterone-and-progesterone-affect-weight-loss-and-muscle-growth\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">testosterone<\/a><\/span>, which helps with this process. <span style=\"color: #ff6600\">[16-18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>And we haven&#8217;t even mentioned how<\/strong> <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/where-are-liquid-calories-hidden-and-how-do-these-empty-calories-prevent-you-from-losing-weight\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">many calories you might find in alcohol<\/a><\/span>:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Beer <\/strong>\u2013 250 kcal \/ 0.5 l<\/li>\n\n\n\n<li><strong>Dry wine<\/strong> \u2013 146 kcal \/ 200 ml<\/li>\n\n\n\n<li><strong>Vodka <\/strong>\u2013 109 kcal \/ 50 ml<\/li>\n\n\n\n<li><strong>Cuba Libre<\/strong> \u2013 170 kcal \/ 1 drink<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Now, figure out how many calories you&#8217;re only able to drink during the evening. Another problem associated with alcohol is decision-making. Have you ever wanted to lose weight and, after your third beer, put your efforts on hold until next week? Similarly, it can <strong>influence your judgment when thinking<\/strong> about what you&#8217;ll have as an evening snack. Will it be a vegetable salad or a kebab at the station, making the wait for the bus more enjoyable? I&#8217;m guessing it&#8217;s more the latter. And that&#8217;s essentially going to be <strong>another couple of hundred extra kcal<\/strong> in the end, which is not the most ideal when losing weight.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It won&#8217;t help your body to regenerate if you are smoking and drinking alcohol. In this way, you just <strong>flood the body with more<\/strong> <strong>toxic substances.<\/strong> Furthermore, the results of studies indicate that these habits <strong>reduce muscle protein synthesis as well as oxygen supply to working muscles.<\/strong> This way, it can have a negative effect on both muscle growth and worsen performance. <span style=\"color: #ff6600\">[19-20]<\/span> <span style=\"color: #ff6600\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>And we&#8217;re slowly getting to the next big negative influence of alcohol, and its <strong>impact on rest.<\/strong> If you&#8217;re partying till morning, you probably know that sleep isn&#8217;t going to be the best. In addition to staying up late, this is also due to the fact that alcohol has a <strong>negative effect on falling asleep, as well as the quality of<\/strong> <strong>sleep itself.<\/strong> Regardless, even during the night, you may well up because you want to use the bathroom or get very <strong>thirsty because of dehydration.<\/strong> Not to mention how you&#8217;ll feel the next day. In addition to headache or nausea, cravings for <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/how-to-get-rid-of-constant-hunger-and-cravings\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">salty and high-calorie foods<\/a><\/span> can also catch up with you, which will unnecessarily <strong>boost your energy intake.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to grab a beer with your friends, that is no problem. However, after a workout, remember to receive <strong>high-quality nutrients in the form of carbohydrates and proteins<\/strong> that will help with regeneration. And, of course, don&#8217;t forget a <strong><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/how-to-fall-asleep-quickly-try-these-simple-tips-for-a-better-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">good night&#8217;s sleep lasting for about 7 &#8211; 8 hours<\/a>.<\/span><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/pexels-cottonbro-5530170-1124x749.jpg\" alt=\"What effect does alcohol have on muscle growth and regeneration?\" class=\"wp-image-294970\" style=\"width:843px;height:562px\" title=\"What effect does alcohol have on muscle growth and regeneration?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/pexels-cottonbro-5530170-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/pexels-cottonbro-5530170-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/pexels-cottonbro-5530170-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/pexels-cottonbro-5530170-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_You_avoid_natural_movement\"><\/span>8. You avoid natural movement<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Natural movement, such as running or walking, is often deliberately avoided by people eager to gain muscle mass. Indeed, they often live in the mistake of losing their muscles through this activity, delaying their goal. What they don&#8217;t realize is that natural movement isn&#8217;t just for calorie burning, it also helps to <strong>reduce the incidence of chronic diseases, obesity, diabetes, cardiovascular disease or high blood pressure<\/strong> and other diseases. <span style=\"color: #ff6600\">[21-22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Similarly, people who want to lose weight often tend to avoid natural movement. In addition, they feel that by spending an hour at the gym, they have completed their daily activity and can lie on the couch or sit behind the computer for the rest of the day. Then, of course, they are unpleasantly surprised to find that they are failing to lose weight. What seems to be the problem?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>We will show this on a <strong>simple example of a day in the life of an average 65kg woman, Marie.<\/strong> She used to walk to work and home, which caused her to burn about 488 kcal in an hour and a half. Then she spent an hour and a half working in the garden, burning about 487 kcal. In the evening, she would clean for an hour, burning another 214 kcal. With these activities alone, she <strong>burned approximately<\/strong> <strong>1189 kcal per day.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Marie&#8217;s decided to lose weight, but she&#8217;s not too happy about it. She started going to the gym four times a week &#8211; always for at least an hour and a half. During an intense workout, she could burn approximately 700 kcal each time. To make sure she fits everything in during the day, she drives everywhere. <strong>In her spare time, she no longer walks, cleans or works in the garden.<\/strong> She feels like she doesn&#8217;t have to move any more because she&#8217;s been training at the gym. Instead, she reads articles online about miracle diets and transformations. During training days, she burns about 489 fewer kcal than she used to. On non-training days, this difference can be greater than 1000 kcal. Therefore, it is no surprise why Marie&#8217;s <strong>weight remains stagnant<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>An hour at the gym is only a fraction of the day. What&#8217;s more important is <strong>how much you move in the remaining time.<\/strong> If you are interested in more information about how important natural exercise is and how many calories you burn, you shouldn&#8217;t miss the article <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/what-is-the-most-important-factor-in-losing-weight\/#:~:text=NEAT%2C%20which%20represents%20the%20calories,expenditure%20than%20the%20exercise%20itself.\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">What Is the Most Important Factor in Losing Weight?<\/a><\/span><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/IMG_7249-1124x750.jpg\" alt=\"Why natural movement is important - NEAT?\" class=\"wp-image-294984\" style=\"width:843px;height:563px\" title=\"Why natural movement is important - NEAT?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7249-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7249-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7249-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7249-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_You_are_attending_training_sessions_too_soon_after_one_another\"><\/span>9. You are attending training sessions too soon after one another <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you exercise regularly, you are surely no stranger to the concept of<strong> regeneration.<\/strong> This is a process during which the <strong>psychological and physical forces that have been compromised by the previous training are fully restored.<\/strong> If the body does not have enough time to regenerate, it does not recover from small tears in muscle fibres. <strong>This increases the risk of injury to the soft tissues and indeed the whole locomotor system.<\/strong> So if you have legs workout five times a week and go running as well and ride a bike, you can&#8217;t expect to tighten your butt and tone your legs. The body can&#8217;t regenerate with that kind of workload, so you&#8217;ll probably have leg pain, fatigue, lack of strength, and quite possibly injuries over time. <span style=\"color: #ff6600\">[23-24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Regeneration should not be seen as an evil that delays your results. On the contrary, it is an <strong>essential part of the process<\/strong> to help you reach your destination sooner. If you&#8217;re wondering what types of regeneration you can include, don&#8217;t miss the article <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/how-to-support-regeneration-using-a-massage-gun-and-other-tools\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">How To Support Regeneration with A Massage Gun and Other Aids?<\/a><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_You_go_to_your_next_training_session_when_you_feel_like_it\"><\/span>10. You go to your next training session when you feel like it&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>From the previous point onwards, this point is the other extreme. If after your first workout, you wait for the inspiration and get a taste for the next workout, there&#8217;s a good chance that you won&#8217;t continue your fitness journey. If you want visible <strong>results to show, you need to be consistent.<\/strong> Build a real training plan and try to follow it as much as you can. Count on the possibility that everything doesn&#8217;t work out as planned during the day, and have a shorter<span style=\"color: #ff6600\"> <a aria-label=\"HIIT (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/classic-cardio-or-hiit-workout-which-one-burns-fat-better\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a><\/span> workout in reserve. It allows you to put work in to your body in a few minutes in the comfort of your own home, and you can feel good that you <strong>have done some exercise<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For more information on how to build a training plan, see the article <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/classic-cardio-or-hiit-workout-which-one-burns-fat-better\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">How To Build A Good Training Plan &#8211; Tips, Workouts and Most Common Mistakes?<\/a><\/span><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/IVP_9855-1124x749.jpg\" alt=\"How to build a training plan?\" class=\"wp-image-295000\" style=\"width:843px;height:562px\" title=\"How to build a training plan?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IVP_9855-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IVP_9855-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IVP_9855-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IVP_9855.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Everything is not always perfect. But if you are trying to get results from exercise, you should try to <strong>minimize post-workout mistakes.<\/strong> They then needlessly sabotage the effort. If you follow our advice on diet, exercise and regeneration, your figure will gradually change for the better and you will see that the joy of achieving your goal is priceless.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you have anyone amongst your friends who delay their progress by what they do after a workout? Share this article with them so they can enjoy results too.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/bcaas\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tBCAAs\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Are you working out hard? Then it would be a shame to spoil your progress with post-workout mistakes that you can avoid. Let&#8217;s take a look at the most common ones. <\/p>\n","protected":false},"author":100,"featured_media":295071,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7631,6881,7349,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-296311","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-healthy-lifestyle","9":"tag-motivation","10":"tag-nutrition","11":"tag-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Most Common Post-Workout Mistakes That Delay Results - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What to do after a workout? 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