Diet & Fitness Workout Tips

4 Post Workout Mistakes Ruining Your Progress

Monica Munday / 0 View / 2 years ago
post workout mistakes, workout

What do you do after finishing a long workout? If you’re like most people you shower, get changed, and head off to work.

This means you don’t have time for a post workout routine.

But if you are serious about losing weight and transforming your body, having a post workout routine is vital to your overall success.

With that being said, here are 4 post workout mistakes that are completely ruining your progress.

Mistake #1 – Overeating Right After Your Workout

When it comes to maintaining your physique having a post workout meal is extremely important. The problem is most people use the fact that they just worked out as an excuse to eat any and everything they want.

If you are trying to transform your body, all it takes is one binge after a workout to set you back several days.

For best results your post workout meal should be a normal meal. Your main goal should be to refuel properly so your body can start the recovery process.

Experts recommend you have a combination of protein and a fast digesting carbohydrate right after a workout. Doing so will help you quickly replace the essential nutrients you lost during your workout.

Remember to add the calories from your post workout meal to your total calories for the day.

Mistake #2 – Not Stretching Immediately After a Workout

If you have worked out for any amount of time you know that stretching should be left until the end of the workout.

This way your muscles are warm and its a lot easier to do flexibility training.

The problem is most people skip the stretching and head right out the door in a rush to get home. This however is a huge mistake.

Stretching right after a workout has many benefits including keeping your joints and muscles healthy, making you less prone to injury, reducing stress, and improving sleep.

For best results it is important you make stretching a part of your daily routine. Make the commitment to stretch for a minimum of 10 minutes after every workout.

Put this on your schedule and make it a part of your workout routine. That’s how important it is.

Mistake #3 – Not Planning Your Next Session

After you complete a workout, and after you have consumed your post workout meal, the next thing you should do is plan your next session. You should put it on your calendar as if its a meeting you can’t miss.

Keep in mind you should not plan on doing the exact same workout you just did in your next session. If you want to keep progressing in the right direction you will need to include different workouts and different activities in your training sessions.

To make things a little easier on yourself consider creating a weekly schedule of all your workouts. This way you can easily see what you will be doing from day to day.

After every workout you should refer back to your weekly schedule so you will know what’s coming up for your next workout.

If you need to make some changes that would be the time to do it.

Mistake #4 – Not Writing Down How You Feel

This may sound crazy but its a vital part of your overall success.

Writing down how you feel after a workout can potentially help you stick with your program.

Keeping a workout journal makes it easy to see the progress you’ve made. It also makes it easy to see the areas you need to improve in.

If you notice your weight loss results have started to slow down, a quick look through your journal can show you what you need to do to get back on track.

After every workout session take about 5 minutes to jot down a few notes. Highlight the types of exercises you did, how long the workout lasted, how you felt before the workout, how you felt during the workout, and how you felt when the workout was done.

Anything that influenced your mood should be written down in your journal.

The best place to keep your workout journal is in your gym bag. This makes it easy for you to jot down your thoughts immediately after your workout.

If you don’t want to use a physical journal, you can always use the notes app or some other app on your phone.


When it boils down to it, the one thing we all want is results. And sometimes no matter how hard we workout, results are hard to come by.

That’s why its very important you implement some of the tips we shared above. Please note you don’t need to implement all of them.

The two most important tips would be getting your post workout meal on track and making sure you stretch after every workout.

If you just do those two things you will have no problem making and maintaining your results.

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