The Lifestyle Rebel
what you should do after every workout

What you should do after every Workout!

Lifestyle Rebel Tips to Consider!

I felt the need to write about this as my pre and post workout game needs improving starting now!

Lets get clued up here: what you do before and after your workout has a huge impact on the effectiveness of your session and prevents any injuries. It will also improve your recovery levels and allow you to train more frequently.

So without dragging this along – here are the 5 Lifestyle Rebel tips to maximise your workouts.

1. Cool Down

I am really guilty of this and I must finish my workouts earlier to leave time for it. If your like me and rush out after finishing your last set, your heart rate is effected with the rapid change of pace. A good workout will bring your heart rate up, so you should at least do a few minutes of light exercise to bring it down.

i would recommend that your cool down exercise targets that specific area of the body. For example if you just hit a leg session, a bike ride after would hit the spot.

2. Roll

FOAM ROLLER!! It enhances blood flow and circulation and eases those tough knots we get sometimes in our muscle tissue. My god I don’t know what I would do without my foam roller – check out this earlier post –  (click here) fI go deep here with equipment needed! You will thank me when your pain free.

foam roller

3. Stretch

Stretch – Stretch and stretch again after your workout! If you don’t stretch, your muscles will take a long time to recover and that stiff, aching feeling you get when you wake up will be a lot worse.

So once you have finished training – hold the position when you stretch, really feel it working. Try to aim for up to 10 minutes of flexibility training after every workout. Just as I said earlier about the cool down exercises, you should be able to see bigger gains in the long run.

Again I am guilty of not taking the time to stretch post workout, I am very consistent when it comes to warming up but I tend to rush out once I finished.

Its just like smoking – nobody gives a damn at the start but in the long run, it will do the damage. So STRETCH god damn it !!!


4. Hydration

Hydrating is key as it regulates body temperature and lubricates the joints. It’s important you drink water between your sets, as you sweat and lose fluid it has to be replenished.

So you guys are smart we all know  its important to drink water during your workout. But I also realised that Chocolate Milk is one of the best post – workout drinks you can get, trust me check this outpost work out gains 5. Protein Gains

Despite what most people say, it isn’t “the gains or NOGAINS window” following your workout. The amount of protein you consume often comes down to your daily intake. In this period, you’re looking to consume a good amount of protein, and of course different bodyweights means I cant give exact numbers here. It depends on your training program and body size. So the famous ‘Anabolic window’ – can range from 24-36 hrs post-workout. So don’t be too hard on yourself if you cant get some protein in you immediately after working out – that’s for you newbies who might be unsure!


Thats it from me and as always  –  #livebetter

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  • Reply
    June 5, 2017 at 4:02 pm

    One thing that always amazes me with my clients is how many have never heard of foam rolling! I swear it is just as important as the workout itself!

    • Reply
      June 6, 2017 at 12:09 pm

      it really is – you will be surprised by its effects

  • Reply
    June 6, 2017 at 11:47 pm

    Nice post!! I exercise a lot one thing I have seen is that people don’t stretch after workout they do it before!! Why??? So wrong! Anyway loved your workout and yes the foam roll is a most

  • Reply
    June 8, 2017 at 7:33 am

    Thaks for the great tips! I really have to take some time to cool down after exercising and I’m also guilty not taking the time to stretch post workout.

    • Reply
      June 8, 2017 at 12:51 pm

      yes its so important

  • Reply
    Arra Odeza
    June 8, 2017 at 11:33 am

    In every work-out it’s a must to keep yourself hydrated to replenish fluids that come out to your body. But I honestly didn’t have the idea that Chocolate milk will be good for post – work out. I’ll definitely try that one

  • Reply
    Simply Apostolia
    June 8, 2017 at 7:57 pm

    I’m actually doing only the stretching thing 😀 I think i might add the chocolate milk and wanna really try the foam roller! I hear about it everywhere and i just never tried it!

    • Reply
      June 8, 2017 at 8:23 pm

      it will change your life if you use the foam roller…

  • Reply
    Ali Rost
    June 8, 2017 at 9:06 pm

    I’ve got the best cool-down trick ever. This summer I started doing CrossFit (or doing 3/4 of a workout with everything modified if I want to be able to sit down the next day). Nonetheless .. after class gets out at noon I head over to the Aquatic center and walk in the lazy river with all of the old ladies. They tell funny stories and the water is nice and cool. A little piece of heaven in the middle of Iowa! ps: I’ve seen some of the people at the gym with protein water. I’ll have to give it a try!

    • Reply
      June 8, 2017 at 9:11 pm

      well thats a new one so i might have to try that actually

  • Reply
    June 9, 2017 at 4:22 am

    Agreed! although I must admit, I sometimes skip the stretching when I’m in a hurry, yikes! I know! Love your list as each one is important to follow after a workout : )

  • Reply
    Ahtsham Rana
    June 9, 2017 at 4:37 am

    Thanks for the tops hal, really useful. I usually drink water and just walk for a while to cool the body down a bit. I think walking also helps, what do you think about that?

  • Reply
    June 9, 2017 at 7:23 am

    Great advice! I will put these into practice when I finally get back in the gym! Thanks for sharing

  • Reply
    June 9, 2017 at 7:06 pm

    I agree 100% with the foam roller. I never used it up until this year and I have noticed huge differences. I am still learning the best ways to use it, but I have felt fewer knots in my back

  • Reply
    June 11, 2017 at 7:56 am

    I think I need to get a foam roller. I think that will be good to loosen those tight muscles in my lower back. My husband may benefit from it too. Thank you for letting me know about this.

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