Eric Roberts lists ten post-workout mistakes that kill your gains. Alcohol slows recovery by 37%, ibuprofen blocks the inflammation you need to build muscle, and eating too much fat after training delays digestion. Get six hours of sleep, eat protein within 2-4 hours, and skip the same muscle group for 24 hours.
Here are 10 things you're doing after lifting weights that kill your progress. Number 1, drinking alcohol. It slows down your recovery by up to 37%, and even more if you combine it with number 2, not getting at least 6 hours of sleep. And number 3, if you don't eat enough protein, you should be having it within the 2 to 4 hours after you work out. Number 4, doing excessive high-intensity cardio. You should stick to low intensity instead. Number 5, eating too few calories in a calorie deficit. Number 6, taking ibuprofen or Advil regularly after workouts because your body needs the inflammatory response to build muscle. Number 7, not drinking enough water because your muscles are 75% water. Number 8, doing nothing active for hours after you work out. Try to get some light movement, even if it's just walking around your house. 9, eating too much dietary fat in your post-workout meal because it slows down digestion. And number 10, training the same muscle group within 24 hours. So if you hit legs on Monday, do not do legs on Tuesday. And if you need to know how many calories you should be eating to lose fat and build muscle, click this link in my bio.
