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Have you ever wished to have beautifully
sculpted toned abs and body? Like all things worth having, developing your
attractive, strong and healthy body requires right nutrition, proper sleep and
dedication to your fitness goals.

But did you know that while most people are
serious about their fitness training, very few actually have incorporated a
post-workout regimen in their routine?

If you have been working out
conscientiously for some time but have achieved little improvement in your
muscle tone and size, perhaps you’re missing one important component in your
training – a post-workout regimen.

By not paying attention to your body’s
needs post workout, you are robbing your body of the chance to heal and
strengthen those tired sore muscles.

If your post workout routine consists of
just hitting the shower, changing and then rushing back to work, then perhaps this
could be what’s holding you back from achieving your fitness goals. You’ve just
ripped your muscles lifting all those weight and now you’re not giving them the
proper care they need so they can heal, recover and grow.

Anyone can have a beautiful youthful
looking body, even you, if only you’d take the time to maximize your post-workout

Here’s how.

1. Take
in Fluids Continuously

You need water during workout as well as
after each session. Hydration is such an important factor in fitness and
physical performance that even mild dehydration can seriously degrade muscle
strength and your overall athletic performance. So it is essential to continuously
take in fluids.

Working out burns calories and raises our
body temperature. Our body then produces sweat, which is mostly water; in order
maintain temperature at normal levels. Thus sweating depletes our body fluids
fast and so we must replenish it by drinking water continuously. Don’t wait
until you’re thirsty before drinking water; otherwise, you’ve waited too long.

Everyone sweats at different rates. Knowing
how much fluid to take during workout will help you keep your body well

Do Some Gentle Stretching

Stretching your sore muscles after a
workout, not only helps to relieve pain and inflammation, but speeds up
recovery as well. If you don’t have enough time, focus your efforts on muscles
that worked the hardest during your workout.

To prevent injury and ensure sufficient
blood supply to the area, stretch right after exercise while your muscles are
still warm. In addition, stretching also helps in flushing out lactic acid that
accumulated in your muscles during the session.

Another benefit of stretching is it reduces
muscle soreness, improves your flexibility and increases your range of motion.
Give your muscles a good stretch but never to the point of pain. Hold it there
for a few seconds and then repeat three to four times.

Eat Right

To maximize your results, you need to give
your body the right food post-workout. Your body needs that food to fuel
repair, recovery and growth of your muscle fibers.

A protein smoothie is a convenient way to
give your muscles the protein they need for recovery and growth. Aside from the
fact that it’s convenient to take, a protein smoothie is easily digested and absorbed
by your body.

Another great way to re-energize your body
is by eating bananas right after workout. Bananas help replenish depleted
levels of potassium after a rigorous training session. Also if you’re prone to
cramping, bananas can greatly help in alleviating the problem.

Stick to Your Rest Days

Don’t drive your muscles hard every day. They
need rest days in order to fully recover and grow. There are two ways of
incorporating rest days into your training regimen: you can either rest fully
or slow down a bit and limit yourself to low impact activities during rest

A half and hour leisurely walk, for
example, can greatly help in enhancing blood circulation, reducing soreness and
stiffness, reducing tension and aiding in the recovery of your tired muscles.

5. Get
a Good Night’s Sleep

Sleep is a vital component for recovery and
healing. When we deprive ourselves of sleep, our body will immediately exhibit
symptoms of reduced mental alertness, body pains, diminished immune response,
poor motor coordination, and reduced energy levels.

Experts recommend at least 7 hours of
restful sleep each night to boost your immune system, and speed up muscle
recovery and growth.

Tip: Massage Your Sore Muscles After a Workout Session

Massaging sore and tired muscles
post-workout offers several benefits. It induces an anti-inflammatory response
at the cellular level and promotes faster healing by increasing the volume of
mitochondria within the muscle fibers which in turn boosts the recovery and
growth of your muscles.

Focus on massaging major muscle groups such
as those found in your legs.

For tired, inflamed calves and legs,
kneading the area with your thumb and fingers can do wonders in reducing pains
and in speeding up recovery.

Another alternative to giving yourself manual
leg massages is by using of a device called
Air Leg Massager.

The device operates by blowing and letting
out air, alternately inflating and deflating a cuff wrapped around your leg and
in such a way that it mimics natural massaging action.

You can also use the air leg massager during
your rest days to help soothe your aching muscles, improve blood circulation to
the area and speed up recovery. The device is lightweight, affordable, uses two
AA batteries and easy enough to use anytime anywhere.