Post-Workout Mistakes That Prevent Weight Loss

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BY Unknown 5:07 AM 0

Post-Workout Mistakes That Prevent Weight Loss

Feeling like you hit the gym pretty regularly but aren't seeing results? One of these post-workout habits may be sabotaging your weight-loss results.

These Post-Workout Mistakes Are the Reasons You're Not Losing Weight

1. 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. More: Follow this formula for Breakfast to Lose Weight
2. You skip the stretch: You may think of the cool down 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.
3. 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.
4. 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. More: How much should you exercise to Lose Weight?
5. 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-workout ritual. More: Why you should load up on Protein
6. 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.

How Much Should You Exercise to Lose Weight?

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BY Unknown 2:41 AM 0

How Much Should You Exercise to Lose Weight?

The contestants on The Biggest Loser spend hours a day in the gym with one goal in mind — to lose the most weight. But how frequently should you exercise to drop pounds in the real world? The amount of time you work out every week can unlock a key to weight-loss success that is about more than just caloric burn.

Six days a week, ideally for 50 to 60 minutes at a time. But while hours of exercise a week will surely help you create a calorie deficit, that's not the only reason.

Always find time for a workout almost every day. "We're setting up habits and rituals," Michelle explains. "Think about the last time you had to psych yourself up to brush your teeth." In other words, when your workout becomes just another part of your day, you're more likely to do it without a second thought.

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If the idea of almost-daily hour-long workouts sounds exhausting, Michelle assures you that it won't feel like that. We recommends you break up your workouts three "hard" days of exercise, such as F.I.T or interval training, along with two moderate days and one "passive," or light-exercise day. "You don't have to train like an Olympian all the time, but it's [about] building in those habits," Michelle says. "I guarantee that someone who has the habit of training six days a week, even if they miss a couple, is going to be more consistent than someone who only trains three days a week." Just like how regular brushing maintains your bright, healthy smile, a habitual workout routine will produce real weight-loss results.