Go do this for recovery, or cryotherapy, take a cold shower
But no one told you to sleep half an hour extra
Whats up and welcome back everyone
Today our subject is about some misinformation about exercise
and other important information you need to learn
A lot of people wanted me to make a video about this topic
If you have any request simply comment below and I will make a video
I have bachelors degree in Biomedical Engineering and Masters in Exercise Physiology
I studied most of these information I am providing to you and also from my own experience
The first point is do not over eat after a hard workout (fast food)
You think you exerted a lot of energy and you deserved it
This meal could have 700 plus calories
The reality is you do not burn as many calories as you think
I made a video that talks about this topic
on average a 200 lbs person will burn up to 300 calories lifting weights
So you went to the gym and burned 300 Kcal
Then you go and eat a cheat meal
because I trained hard and burned lots of calories
But two bites of that burger and boom 300Kcal is gone
The second point always log in your workouts
Even if it was simple exercises and you think you will remember
In your phone a piece of paper write down the reps, sets, weight, and rest time
I also write down how that exercise felt for me
was the exercise easy, medium or hard?
so next time I can see the exercise I did with the details
and I will see that this exercise I did 3 sets and 10 reps and it was easy
so how can I make this exercise harder because we always want to progressively overload
we will play with the variables weight, sets, reps, and rest time
When you switch these variables around
the exercise will get harder
and your body will keep progressing
This next point is very important
a lot of people say that you need to switch the exercise routine
change the routine to "confuse the muscle"
the muscle will not get confused
If you do a different exercise that targets the same muscle, the muscle would not know
The muscle cannot see which exercise you are doing
The muscle will get a command from the brain to contract
so it is not necessary to change up the routine every now and then
people that change the program is just out of boredom
for me since the day I started working out. I have been doing the exact same exercises
The question is how do you progress?
Just like I told you previously. increase the weight, add more sets of and reps, or play with rest time
these are the 4 numbers that will keep you progressing
believe me it is not necessary to change up the routine
The next point lets talk about energy drinks
such as gatorade, Powerade and others
These sports drink is advertised that it will help you in the session
but it contains a lot of calories and lots of sugar
I always tell everyone. DO NOT DRINK YOUR KCALS
save up the calories to eat not drink
anything you drink try to go to zero calories or low calories
so if you want to drink sports drinks during workout
just make sure they are zero calories
unless you were a professional athlete such as spinner, or soccer player
and you run and exert alot of energy by doing intense exercise
then you can do sports drinks with sugar and calories
but if you were a recreational person just do the low calories drinks
The next point do not depend on supplements
it is called supplements because you use it to supplement
a lot of people ask me which protein should I get to get bigger?
there is not specific protein that will make you big
the muscle will get bigger (I will make a video in the future about this topic)
it will get big if there is a stimulus, lift heavy weight
and you eat in a slight small surplus
so the muscle can grow slowly
protein supplements will be beneficial if you eat high protein diets
so you will drink some of these proteins
I eat 220g of protein a day. so I consume 40-50 g from protein powder
and creatine powder is important because you have to eat lots of meat to get 5g creatine
so you can take creatine powder
do not depend on energy bars for "energy"
a lot of people eat them before working out
these energy bars has a lot of calories and if you are watching your calories
and you do not want to increase your caloric intake
this bar may not be the best choice for you
also energy bars has sugar alcohol in it
and this may cause your stomach to hurt
and we don't want you stomach to hurt
so you can be 100% at the gym going all out
for energy you should either do coffee or preworkout or caffeine pills
anything without sugar alcohol especially if you drink it before working out
personally I either do coffee or preworkout or caffeine pills
caffeine is a stimulus so it will give you energy
next point before workout what should we be eating?
you should eat something really light for you
simple sugars and you will find them in fruits
I eat two pieces of fruits then head to the gym so I am light and energetic
so do not eat a big steak, chicken or fish
or eat a big fatty huge meal before the gym
because your stomach will be busy digesting and all the blood will be rushing there
and we want all the blood to rush to the muscles instead
so we can push hard at the gym
before workout a small meal and after workout a big meal (protein, carbs, fat)
the next point you shoulder do dynamic warmup and for cool down you should do static stretching
so you can step on the treadmill first to rise body temperature up
and you should do dynamic warmup, warming up with movements
do not static stretch because your muscles will get very loss
and if you did you have to activate the muscles again so it will be ready for a good workout
these videos illustrate examples of dynamic warmups
This static stretching will be done after the workout
this will be a proper cool down after the workout
and this is very good for the muscles
the muscles will be stretched and more blood flow for recovery
the next point is do not increase the weight so fast
sometimes your adrenaline will be high and you will feel very strong
especially for beginners. they will start getting stronger fast
I always tell people put your ego at the door
don't chase numbers
Yes I want you to push harder every time you go to the gym
but don't increase the weight too fast
because sometimes your brain will tell you can do more
but your ligaments will not be ready
muscles can recover at a faster rate than the ligaments.
so ligaments need more time to recover
so I advise them to increase the weight slowly
so we do not get injured and we will be set back
the next point is do not take anti inflammatory or muscle relaxant when you are sore
when you feel your body is sore
the best recovery for you is sleep
sleep is very underrated source of recovery that people do not focus on
people will tell you to try million things for recovery such as cold showers, cryotherapy
but no one will tell you to sleep half an hour extra a night
this half hour will be more important than any other type of recovery
sleep is very important so if you are too sore, sleep more or go easier at the gym
especially for beginners do not go super hard
always listen to your body and progress accordingly
the next point is rest. do not ignore rest
I train 6 times a week and I take one day off
in your rest day just be active do not just sleep and be lazy all day
your body need the rest so do not ignore it
and the last point is showering
people will tell you all kind of different showers you should do after your workout
relax keep calm and just shower in regular water
it will not affect you if you shower in cold or hot water
when you shower it is usually 5 to 10 min
so even if you shower in cold water it will not be the end of the world
because people say if you shower in cold water your body will not recover
I live in Miami and It is very hot so I have to shower in cold water to cool off my temperature
so that way I don't keep sweating
but after exercise do not immerse your full body for a long time in a cold tub
I don't prefer to do that
because we want to keep your body a bit warm for a better recovery
you can cool off a little by taking a cold shower
but do not lower your body temperature very low
because recovery will not be very optimal
because we still want as much blood flow as possible
so all the nutrients will flow to the muscle
I hope this video helped you guys
if you have any questions drop a comment below
or ask me on insta @Rami_Sami
 
