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What To Do Before And After A Workout

When planning to workout, it is essential to understand how the process goes. This will make sure you reap every benefit from the exercise. Working out is a simple process, but without proper planning before and after working out, you cannot get the best. Below are some of the things to do before and after exercise.

What To Do Before And After A Workout

Before workouts:

1. Sleep well

Even though most people do not know, sleeping well before working out is very important. When the body is well rested, you get enough energy to exercise and also ensure your hunger hormones are in check. This means you cannot stress your body when you start working out. Therefore, make sure you sleep at six or seven hours before hitting the gym. Also, good sleep is vital after working out.

2. Hydrate your body

Most people know the benefits of drinking a lot of water, but very few understand the benefits of being hydrated before going to the gym. Water is vital for general health, especially when it comes to fitness. Keep in mind when you exercise, you sweat a lot. Hence, before you begin running, cycling, or jogging, you should drink a lot of water. Also, hydration will ensure you have enough energy to exercise.

3. Take a small snack

Another important thing you need to do before working out is eating something. Even though you should not force yourself if you feel full, do not ignore your body when you feel like eating something. Keep in mind that your body needs fuel to workout. Whether you exercise in the morning or the evening, having a piece of toast is going to work magic on your body.

After exercising

1. Stretch out

The way you enter the gym is the same way you should leave the gym. Since we all stretch out when we join the gym, it is important to stretch out before you go. This is an exercise that decreases soreness, helps in recovery, and help to prevent any injuries. Fitness experts recommend 10 to 15 minutes of stretching after intense training. And since muscles are well stretched when warm, right after exercise is the best time.

2. Refuel yourself with post-exercise nutrition

After exercising, it is important to refuel your body. The snack will give your body the energy needed after an intense workout. After exercising, your body needs proteins and carbohydrates to help build muscles and refill glycogen stores. Hence, make sure you provide your body with the nutrition it needs at the right time. To ensure you are safe, pack some snacks before hitting the gym.

3. Take a shower

Right after exercising, you should take a shower. If you have issues with a cold shower, it is the best one after working out. A cold shower decreases inflammation after working out and speeds out the healing process. Most athletes always take a shower after a great performance. It also helps the body muscles to relax and work well throughout the day. If you have problems taking a cold shower, you can lower the temperatures.

The Best High Protein Foods

Protein is very essential for building muscles, replacing and restoring tissues and maintaining a healthy hormonal and immune system. More protein is required in the diets of people who are physically active.

Below are few of the best high protein foods:


Eggs are considered one of the best forms of natural protein. It is one of the best high protein foods. The white portion of the egg contains proteins and the egg yolk provides healthy fats, iron, and vitamins. Overall, eggs are considered as a healthy food.


Omega- 3 fatty acids are the best form of protein which you can have for the betterment of your body. Therefore, if you are eating fish then it would help you to fight heart disease, liver disease, cancer, and several other diseases as well. Moreover, this form of protein would fill you up easily in spite of being very low in calories.

·Dairy products-

The dairy products are a great form of proteins. You need to know that the no fat or low-fat milk, cheeses, and yogurt actually contain some quantity of proteins as compared to their greater fat content counterparts. Therefore, by taking these dairy products, you can actually consume a considerable amount of protein as well as build more muscle and at the same time keep minimal fat intake.


Tofu is one of the best among the many protein-rich foods. They are considered as an excellent option for both vegetarians as well as non-vegetarians. You can have tofu for increasing your protein intake and at the same time, you wouldn’t have to worry about calories as they don’t add many calories.

·Soy milk-

Soy milk is an excellent form of protein. Moreover, it doesn’t possess the negative attributes which regular milk does.

·Black beans, soybeans, lentils, and pintos-

If your goal is to increase protein intake then beans are the best food for you. Moreover, beans are also considered as an excellent source of fiber. This simply means that if you eat them then you will feel fuller as compared to many other food items, with just minimal fat intake.

·Whole grains-

If you want to increase protein, complex carbohydrate and fiber all at once then whole grains which include whole wheat, rough cut oats, and barley are excellent options for you. If you make your sandwiches with whole grain bread instead of white bread or choose brown rice over white rice then you would get more proteins easily from the regular foods which you are already eating daily.

·Cottage cheese-

Cottage cheese is also among the best form of proteins as it is one of the best foods in terms of low-calorie foods and healthy living.

·Low fat cheese-

Low-fat cheese is actually a perfect complement for several kinds of meals as it provides a considerable amount of protein without having to consume fat which is available in regular cheese.


Nuts such as cashew nuts, almonds, walnuts, and peanuts are among the best sources of protein. These are served raw, chopped or roasted.

Most Essential Fitness Tips For Women Who Have No Time

Are you searching for the best fitness tips for ladies who have no time to go to the gym? You are not alone. Research shows that many women do not exercise because of their busy schedules.

Most women admire who have time to exercise by going to the gym or jogging around the hoods. If you feel you have added some weight or you are not healthy for not exercising, there are many strategies you can try to remain healthy.

Below are some of the tips for women who have to time to work out.

Most Basic Fitness-Tips for Women Who Have No-Time

Schedule for it

Even though you might be busy most of them it, you can fix sometime to have some simple workouts. A few minutes every day or every week can help a lot. Schedule for the time and do not have appointments or some commitments at that time. If you can, switch your phone off and focus on working out. If you can dedicate a few minutes every day, you can quickly get your figure back and remain healthy.

Stay hydrated

Whether you sweat or not, do not let your body to be dehydrated. Water keeps your body healthy, the skin smooth, and help in losing weight. Therefore, make sure you have a bottle of water everywhere you go.

Have realistic goals

Most people feel they cannot exercise anymore because they do not achieve their fitness goals. To feel motivated when working out, set realistic goals. If your week is very hectic, you better plan to work out three days a week than planning to exercise every day. You can also pick a friend to help you exercise and be able to achieve your fitness goals.

Stop pushing too hard

Most women fail to achieve their fitness goals for pushing too much. If you have not exercised for several months or weeks, start small. Do not rush to intense exercises when you are a beginner. Begin with a workout that you will feel comfortable and one that is realistic for your health and body.

Enjoy yourself

One important tip to note while exercising is that you need to enjoy yourself. If you do not like workouts, look for something you can love. Swimming, riding, or jogging are some of the simple exercises you can try. You can also join dancing classes or buy dancing workout CDs. The most important thing is to enjoy yourself.

Reduce carbs intake

Women are advised to reduce having food rich in carbs such as chocolates, cookies, honey, and sugary things. Most of these foods can be unhealthy since they make the blood sugar to rise. Hence, ensure your meals are rich in protein and calcium. Also, avoid processed foods.

Avoid junk food by eating healthy foods

Whether you are busy or not, avoid eating junk food. Any person who wants to maintain a healthy body should eat healthy foods. Junk food and fatty meals can affect your body, especially if you do not exercise regularly. Choose foods that are rich in calcium, protein, and mineral. Also, ensure your meals have fruits and vegetables.