Mystery solved : How long does pre workout supplement last?

How long should pre workout supplement last

Mystery solved : How long does pre workout supplement last?

Pre workout supplements boost energy, focus, and performance during workouts

Pre workout supplements have become a popular addition to the fitness routine of many athletes and gym-goers. These supplements are designed to boost energy, focus, and performance during workouts, allowing individuals to push themselves harder and achieve better results. However, one question that often arises is how long these supplements should last.

The duration of pre workout supplements varies depending on the specific product and ingredients used. In general, the effects of a pre workout supplement should last for several hours, typically between 2-5 hours. However, the exact duration can vary depending on a number of factors, including the individual’s body chemistry, the specific supplement used, and the intensity of the workout.

To better understand how long pre workout supplements should last, it’s important to take a closer look at the ingredients commonly found in these supplements and how they affect the body.

What is pre workout supplement?

Pre workouts are dietary supplements made to improve performance during workout

Pre workout supplements are a dietary supplement that is designed to improve the performance of an athlete during a workout and make him feel energized during the workout. As these supplements are taken before workout, that’s why they are termed as “pre workout”. These supplements are proven to increase the endurance of a person while lifting those heavy weights and pushing hard, making the workout session last longer and better. Pre workouts are normally available in powdered form taken with water or juice. You may also find bottled drinks or capsules.

If you are thinking that it’s similar to caffeine, then it’s not the case. Along with caffeine as a component, pre workouts are loaded with other essential and non essential ingredients like creatine, beta alanine, tyrosine, taurine, arginine, niacin and citrulline. While formulas of different brands may be different, they use these elements along with some flavoring and artificial sweeteners to prepare the final product. All these ingredients work together for your body. While creatine helps muscles produce energy, increasing muscle mass and performance, beta alanine prevents post workout tiredness and makes the workout last more, while citrulline relaxes your arteries supporting a healthier flow of blood throughout the body, caffeine works to improve your attention and focus.

Common Ingredients in Pre Workout Supplements

Caffeine: One of the most common ingredients found in pre workout supplements is caffeine. This stimulant helps to increase energy levels, improve mental focus, and reduce fatigue during workouts. The effects of caffeine can last for several hours, typically between 3-6 hours, depending on the individual’s tolerance and sensitivity to caffeine.

Beta-Alanine: Another popular ingredient found in pre workout supplements is beta-alanine. This amino acid helps to increase endurance and reduce fatigue during high-intensity exercise. The effects of beta-alanine can last for several hours, typically between 2-4 hours.

Creatine: Creatine is a popular supplement among athletes and bodybuilders, as it helps to increase muscle strength and power. The effects of creatine can last for several hours, typically between 2-4 hours.

Nitric Oxide Boosters: Nitric oxide boosters are ingredients that help to improve blood flow and increase oxygen delivery to the muscles. This can improve performance and reduce fatigue during workouts. The effects of nitric oxide boosters can last for several hours, typically between 2-4 hours.

How Long Should Pre Workout Supplements Last?

As mentioned earlier, the duration of pre workout supplements can vary depending on a number of factors. However, in general, the effects of a pre workout supplement should last for several hours, typically between 2-5 hours.

Pre workouts can improve performance in gym, but it's important to know how long does pre workout last — Pre workouts can improve performance in gym, but it’s important to know how long does pre workout last

Before knowing the exact answer, you should be aware about the half life, kick in time and peak time of the ingredients. Half life of the ingredients decide how long does the pre workout last. The kick in time decides when the ingredients start affecting your body. The peak time decides when the effect of these ingredients in your body is at it’s peak. For example, if the ingredients in your pre workout have a half life of 4 – 6 hours (which is common in most of ingredients), it says that the pre workout ingredients will stay in your system for around four to six hours.

Pre workout takes around 15 to 45 minutes to kick start its effect. For this reason, it is highly recommended to take your workout a little earlier before going to gym. Don’t try to take pre workout supplements right before going to the gym as you won’t get the above benefits. While it takes some time for pre workouts to kick start their effect, you should take them a little earlier as it is seen that the most pre workouts are stimulant based. Most people take pre workouts 30 minutes before the workout to make sure that it’s benefits last throughout their exercise. The stimulants like caffeine lasts in your body for several hours and it will take 4-7 hours for your body to reduce their concentration. You have to very careful deciding about the time when you will take the supplement for maximum benefits, otherwise you won’t notice any difference. You can set an alarm for taking them to avoid chances of forgetting them.

You won’t necessarily feel the effect of pre workout in your system for 4-6 hours despite having such long half life. The main reason is that the most ingredients used in pre workouts are water soluble and they will be dissolved gradually and thus excreted out of your body. It will fully pass through your body in 24 hours. While the peak effect of pre workout may last for a few hours, in some cases even 4 hours, but there are many factors that decide how long does pre workout last. With general effects lasting for one to two hours, there are many factors like your diet, fatigue levels, sensitivity to caffeine, quantity of supplement and the quality of ingredients used in pre workouts that can influence their overall effect.

The half life, kick in time and peak time decides how long does pre workout last — The half life, kick in time and peak time of ingredients decide how long does pre workout last

Considering different factors, the overall time a pre workout lasts may vary. Like a pre workout with low quality ingredients will not last longer. The ingredients used in it have different half life and kick in time. While caffeine takes around 30 minutes to kick in and 1.5 hours to reach it’s peak time, beta alanine takes 30 -45 minutes to kick in and 1 hour to reach it’s peak effect.

A pre workout with low quantity of caffeine will not last as long as a pre workout with high quantity of caffeine. You should take the prescribed amount of the supplement. While taking a quantity less than prescribed may not give any noticeable results, taking an overdose may result in side effects.

If you drink caffeine on a daily basis, you may not see any good hike in energy and it’s effect will also not be long lasting just because your body has developed tolerance over caffeine. The same goes with your tiredness levels. If you take the pre workouts after running a few miles and then hit the gym, the results may not be so satisfying as compared to if you take them well rested. Your age, weight and other stats can also affect it’s working. The effect of pre workouts wear off early in a person with more weight. The more muscle mass you have, the more quantity of pre workout you will need to get the good results.

Tips for Choosing and Using Pre Workout Supplements

When choosing a pre workout supplement, it’s important to look for a product that contains ingredients that have been shown to be effective in improving performance and reducing fatigue during exercise. In addition, it’s important to choose a product that is safe and free from harmful ingredients.

To ensure that a pre workout supplement is effective, it’s important to follow the recommended dosage and timing instructions provided by the manufacturer. Taking too much of a supplement can lead to negative side effects, while taking too little may not provide the desired performance-enhancing effects.

It’s also important to remember that pre workout supplements should not be relied on as the sole source of energy and focus during a workout. A healthy diet and proper hydration are also important for maximizing performance and recovery.

How long does pre workout last?

Side Effects of Pre-Workout

While pre workouts have many benefits, you should also consider its possible side effects before taking them. As pre workout contains caffeine, it’s over consumption can lead to issues in cardiovascular functions and good sleep. Young adults, children, people suffering insomnia and other mental issues may be sensitive to caffeine. If you are experiencing jitters, headache or an increase in alertness and elevated mood, you may be having symptoms of excess caffeine consumption or you may be sensitive to caffeine. The beta alanine present in pre workouts can also cause an harmless tingling. As such, you should always consider pre workouts with a mild dose of caffeine to avoid such side effects. If you take pre workout before bedtime, it can badly influence your sleep. With caffeine active in your body, you will find it difficult to fall asleep.

Pre workouts proves to be very satisfying when finding ways to improve your performance while working out. By improving your strength and endurance, pre workouts can make even intense exercises feel easy. But, it’s necessary to know about the working of these supplements. Taking them early around 30 minutes before workout will be able to give you maximum results and most ingredients start kicking in 30 minutes. With the above article, you will certainly know about how long does the pre workout lasts. Don’t forget the possible side effects that may badly affect your lifestyle. You should consider supplements with mild dose of caffeine. Also, if you’re a beginner, try to start with half the recommended dose of it. You will be able to analyze any side effects. Take them only when you have a heavy workout session. And, while pre workouts are very helpful, it is also advised to fill your body with nutritious diet so that your body can work to it’s fullest while working out. Compliment your pre workout with a healthy diet and you’ll be ready to rule the gym.

11 secrets on how to tone your body

A toned body is what everyone wants and there are some secrets behind it

Every person wants to tone his/her body. After all, looking good and attractive is something that everyone aspires. And, this little aspiration is enough to make you spend some heavy pennies for a gym membership (even if you get there just for a few days in a month). The harsh truth, however is that merely an exercise routine is not what your body relies on. The relation between a good diet and good exercise for toning your body is quite deep and confusing. This complexity of your body simply shows how complex it is especially when trying to get it toned. But, don’t worry as we are sharing with you 11 known secrets that will actually help you in this goal of yours. Whether you’re a male or female, you can follow these secrets to tone your body :-

Try to walk everywhere

One simple trick to follow while toning your body is to walk. Unlike the high intensity exercise that results into a higher fat burn, walking is a simple low intensity exercise that whose fat burning ratio may be low but works ideal for everyone. It doesn’t demand any equipment, just a pair of good walking shoes and you can find innumerable opportunities to walk. You may go to the office, go for the shopping mall or store or visit your friend’s house by walking. Walking as an exercise attacks on the deep abdominal fat stored in your body making it getting leaned steadily.

Hydration is important

Keep your body hydrated when trying to tone your body

Staying hydrated should be your priority while trying to tone your body. A lack of water in your body leads to muscle breakdown. A body with inadequate water also bloats up. The fact that our body is 70% water proves how much water can do for it’s function. Water is found working to increase metabolism, enhancing blood circulation and immune system function and releasing waste our of the body. You should try to keep away from energy drinks or soda while finding ways to be hydrated. A plain water works best to keep you healthy. You should drink at least the recommended 8 glasses of water. You may add flavors if plain water doesn’t interest you.

Do push-ups

If you want to tone your body at home without using any workout equipments, you can choose to do push-ups. This simple exercise focuses on all the parts of your body and doesn’t require anything at the same time. When every part of your body gets active, your muscles get toned. If you’re a beginner and doesn’t have knowledge about doing it, you can easily find it online. Push-ups may be difficult to start with, however, after you’ve grabbed a slight control over it, you may practice doing at least three sets of twelve push-ups for three times in a week.

Eat right

You’ll have to pay attention to what you’re eating to tone your body efficiently. Remember that a good diet is the key to tone your muscles at home and that without using any equipment. You have to be quite mindful about what you’re eating and may have to give up on your favorite delicacies. It’s common that you should be eating less calories than you are consuming when leaning out your muscles. It may or may not demand a change in your food habits. You should be ditching refined carbohydrates like pasta, rice and white bread and resorting more to saturated fats like cheese, eggs and nuts.

Increase your protein intake

Toning your body requires working on your muscles. If you’re thinking about toning your body, you should be worried about what you need to eat. You should eat a diet that is rich in protein as protein helps in building and maintaining the muscles properly. Increasing your protein intake is important. You should eat protein rich food items like hard boiled eggs, broccoli, sprout salad, avacado, whole grain bread, tofu, cheese, Greek yogurt, soybeans, nuts, shrimps, beef, salmon, mushrooms, milk, etc. to tone your body.

Don’t compare your progress with others

One secret that will actually help you in toning your body is to not compare your progress with that of others. Social media has made it easy to know the best, but it has deteriorated a person’s mindset where you wants to achieve what someone else is doing rather than being the best version of yourself. Keep in mind that toning your body depends on factors like proper diet, exercise routine, age and genetics. Your progress might be slow as compared to your friend or you may not look great as those social media influencers, but that’s not a thing to worry until you stop your activities due to it. Remember, every body is different after all.

Turn your aggressive mode on

You should try plyometric training when trying to tone your body

One trick that will specially help males who want to tone their body is to get into an explosive mode. Move your body as fast as possible with different training activities. Plyometric training works best for that matter where muscles releases maximum force in just a short period. Such exercises include jumping and fast movements. Example of plyometric training includes reverse lung knee ups, box, jumps, clapping push-ups, tuck jumps, burpees, jump squats, skipping rope and sprinting. Such exercises can enhance your athletic performance and tone your muscles.

Start slow and set realistic goals

You need to set realistic goals for toning your body and start slow

Getting tangled in the beginning is a common problem when trying to improve your body in any manner. If you want to tone your body, you should first decide what you need to achieve. Setting goals works as a motivation that pushes you to hit the gym or avoid a high calorie meal. You should set goals that are realistic enough to be achieved. You may not be able to exercise for an hour daily for weeks especially if you’ve just started. Instead, start slow like 10 minutes of exercise for three times a week. You’ll be more likely to stay motivated.

Stretching is underrated

You can tone your body by stretching different body parts

Yeah. Stretching needs more emphasis than it’s actually given. You can benefit your body a lot in toning it simply by doing simple stretching exercises for just half an hour. Apart from preventing any aches and injuries, stretching different body parts make them flexibile and toned and lead to balance enhancement. Different stretching poses in yoga can be done to make different body parts active. Pay more focus to chest stretch when trying to tone muscles. It requires standing still with arms straight and lifting them back while keeping back straight and shoulders down and relaxed.

Go punching

You can effortlessly tone your upper body by punching

One exercise that works wonderfully particularly for toning your upper body is to punching. You easily practice this exercise at home. All you need is some good light weights. Stand shoulder width apart keeping your core tight and start hitting the weight. With alternative fists, try to punch the weight in a straight line in a fast pace for around 60 seconds. Let it be hard and fast. Repeat the whole process in a set of 8 or 10 and get an incredibly toned chest and shoulders.

Mix different activities

Mix different types of activities when trying to tone your body

Last secret you should remember while working to tone your body is to mix all the activities. Your body might get used to one activity and may not give similar results. Adding a variety to your exercise routine. Don’t let your muscles relied on just a set of similar ecercises. You may do stretching and yoga poses for a few days and do heavy training interval training for the other days. Your mind will stay fresh and active and you won’t suffer any workout boredom. It also works as a great all-round fitness base.

As toning your body requires a certain level of patience, hard work and will power, these are the 11 secrets that you should know when trying to tone muscles. Depending upon the different factors that includes the consistency of your exercise and the meal you are eating, it can take roughly 4 to 8 weeks to tone your body. But, the time frame shouldn’t stop you. Follow the tips above and you will be able to tone your body the way you want.

Spell your name workout – A fun way to get fit

Spell your name workout for a fun way to get fit

Spell your name workout – A fun way to get fit

Spell your name workout is a twist to normal workout routine

Stuck at your home or don’t feel like hitting the gym for a hard workout session? Well, we have something exciting to share. You can make workout easy and joyful with an exciting twist. Spell your name workout is an amazing twist to a normal workout routine that will give another spark to your boring exercise. You can follow this simple trick wherever you prefer, at home or at gym. Keep reading the article below to know all about this worth playing game :-

What is spell your name workout ?

You choose your workout according to letters in your name

Spell your name workout is an interesting game to customize your workout according to your name. The whole game is based on the idea of conating each letter of the alphabet with a particular exercise. And, you just need to perform exercises according to the letters appearing in your name. You start from the exercise according to the first letter in your name and proceed further. If the letters get repeated, you repeat the exercise too. All this makes exercising more fun and exciting and you will not try to skip it.

Spell workout that you can follow

woman holding brown ropes — Woman exercising using ropes

You can easily create a spell chart with each letters depicting different at home. We have given a list of letters with each depicting a different exercise that you can follow. Just spell your name and workout accordingly. You can start by just working out according to the letters in your first name. As you progress, you may also spell your last name and exercise as per the letters in it. You may even spell your middle name and exercise for an extra fun. This will get more enticing as you do unique exercises with new letters. Here’s a letter wise exercise list you can follow :-

A : 1 minute plank

Get into the position of a push-up. Make your elbow sit directly under your shoulders such that they are bending at 90 degrees. Try to hold your whole body in a straight line while maintaining a firm posture without letting your hips sag. Note the position of your toes and hips. Maintain this position for 1 minute.

B : 30 second wall sit

For doing this exercise, sink your back on a wall. Then, gently slide your back down while folding your thighs until they get parallel to the floor. Also make sure that your shoulders and head are touching the wall properly. You will be in a position similar to sitting. Try to hold this position for 30 seconds.

C : 10 lunges

To do lunges, plant your legs shoulder width apart. With your right leg, step forward until both of your legs are bent at an angle of 90 degrees (one forward and one backward). Push back keeping the body weight on your heel and return to the standing position. Do the same process with your left leg and repeat 10 times.

D : 10 squat jumps

two girls doing a squat jump — Two girls doing a squat jump

With weight on the heels, stand straight with your legs shoulder width apart. Using the strength of your core muscles and hip, jump strongly into the air after pushing your hips back. After you return to the standing position, immediately bend your knees pushing hips back and jump again. Repeat the exercise 10 times.

E : 20 bicep curls

Man doing bicep curls using heavy weight

Keep your feet shoulder width apart with knees slightly bent for doing this workout. With palm in the direction of side of the hips, hold dumbbells in your hands. Then, curl the arm toward your shoulder with dumbbell weight. Keep elbow close to the ribcage with hands facing shoulder front. Move your hands down and repeat it 20 times.

F : 10 burpees

Doing a burpee means doing several exercises at once. For doing it, start by the plank where your body is in a straight position. While maintaining this sturdy posture, do a push up. Try to jump your feet up to your hands. Stand and jump in the air with arms straight up. Land again and repeat this whole exercise 10 times.

G : 12 push-ups

For doing a push-up, lay down with stomach facing the floor and hands just below and outside your shoulders. Make your arms straight with elbow facing your back. Lower your chest until it touches the floor by bending your arm and then using the arm strength, push back to the previous position. Repeat the exercise 12 times.

H : 10 squats

Stand straight with your feet shoulder width apart and the body weight on your heel. Now, bend your knees and push back your hips like you would sit on a chair. Bend until you reach that position and then return back to the straight position. Repeat 10 squats and try to hold weights in hands to make it more challenging.

I : 15 sit-ups

For doing sit-ups, lay down on the floor with your knees slightly bent. Keep your feet flat on the floor. Now, touch the tip of each ear with the respective hand. Holding this position, lift up the upper body. Exhale while you sit up. Return down to your initial position while inhaling and continue this process 15 times.

J : 15 bicycle crunches

For doing a bicycle crunch, lay flat on the floor. Position your hands behind your head with elbow facing each other in a straight line and raise your head. Lift right elbow inward such that it touches the left knee while straightening up the right leg. Now, bring right knee inward to touch the left elbow while straightening the left leg. Repeat it 15 times and increase the speed to make it harder.

K : 10 sumo squats

Girl doing sumo squat while lifting heavy weight

Another way you can twist squat is to do a sumo squat where feet is placed wide apart with toes facing out. The weight is on your heels. You bend your knees and do squat like normal. Go again to the initial position and repeat the squat 10 times. Introduce jumps to make the squat harder.

L : 15 V Ups

Lay flat on the floor with arms parallel to the legs for doing this exercise. Try to slowly lift your arms and legs up. With your weight on your butt, bring your legs and arms toward each other. This will create a triangular shape. Do this exercise 15 times.

M : 20 jumping jacks

Start jumping jacks by standing straight with your legs straight. While moving your arms upward toward the head, jump both your legs to the side. Jump again while moving your hands down and moving your legs in. The weight should be distributed between your foot and knees should be relaxed.

N : 15 Russian twists

Start doing this exercise by sitting on your bottom. Lean back and let your legs move out straight. Now, with your legs out, move your torso from side to side. Don’t let the legs move. You can also add a weight to add resistance and brace your abs more. While holding the position, touch the weight down on the floor to complete a twist.

O : 30 high knees

Stand straight with your legs shoulder width apart to do this workout. With your abs engaged, move your knees up in the air as it is done in marching. At a certain speed, move up the knees of each leg one by one using the strength of your abs as high a possible.

P : 10 arm circles

Stand strong while keeping your legs shoulder width apart. Now, lift your arms up to the shoulder level until they get parallel to the floor. Now, make circles with both your arms without losing the stability. Start from the smaller circles and then make bigger circles and then change the direction of circles. Feel your triceps stretching as you do so.

Q : 30 mountain climbers

For doing this exercise, get into the push up position. As you are in the position, raise your hips up. Bring one knee inward toward the chest. Now, move to back to the previous position while moving in the other knee. Repeat the process at a certain pace while noticing your legs getting off the floor at a certain point.

R : 20 tricep dips

Sit on any platform like a step of bench with your legs on the floor for this exercise. While facing forward, move your palm down and touch the surface next to your seat using your fingers. Lift your body up and go down from the seat with elbows back and knees bent. Push yourself back and repeat the dips 20 times.

S : 30 calf raises

Stand straight with your feet flat on the floor. Now, lift your heels off from the ground by standing on your tiptoes. Hold this position for some moments to feel a flex in your calves. Return back and raise your heels 30 times for completing the exercise.

T : 15 glute bridges

Lay flat on the floor on your back and bend your knees. Now, raise your legs and the hip using your heels. Keep your arms and shoulders connected with the floor. Raise your body and hold this position for a moment and then return back. Repeat this activity 15 times.

U : 30 crunches

For doing a crunch, lay on the floor on your back with knees bent. Place your hands behind your hand. Now, raise your head and hands up using your shoulder and core strength. Do not strain the neck. Bring the head down and do 30 crunches.

V : 15 walking lunges

Stand straight with your legs shoulder width apart. Now, take a step with your right leg while squatting down your left feet. Both the legs will be bent at 90 degrees. Return back of the initial position, walk with your left leg and squat down your right leg. Walk 15 times.

W : 20 frog crunches

Lay down on the floor with your knees bent. Now, place your hands behind your head. Raise the head using your core strength. While, you lift down the head, raise the legs upward straight without moving your torso. Repeat the exercise 20 times.

X : 0.2 mile run

Go for a short run. You don’t need to go outside from your house and may run around your home or in the backyard.

Y : 15 X jumps

Start by sitting straight with your legs placed shoulder width apart. Move down your left hand to reach left foot. Move back and then jump high in the air. Keep your knees aligned with the ankles. Repeat the exercise 15 times.

Z : 30 kettlebell swing

You may need a kettlebell for doing this exercise. Stand with feet shoulder width apart and knees slightly bent with the bell in your front. Move your hips back and reach toward the bell. Inhale and grasp the kettlebell. Lift the bell as you raise your body. Swing the bell again to the floor. Repeat the process 30 times.

Here is a spell workout you can follow. You can easily customize it according to your wish. For making this spell your name workout more fun, you can invite your friends and exercise according to your name. And, not just names, you can spell and workout over anything else. Spell your name workout is a mind blowing idea to get many health benefits. You will be able to easily complete a full body workout, burn your calories and enjoy a lot while exercising with spell your name workout. Try this great idea using the tips shared above and get ready to move toward a healthier you.

Benefits and Pitfalls Of Working Out Everyday- 5 Learnings From It

Working out everyday can improve your overall health and wellness as long as you are doing it right.

What is the one piece of advice you will give to maintain physical fitness if you ask anyone? Most of the time, the answer will revolve around prioritizing exercise in your routine.

A Man Working Out Everyday. — A man working out everyday.

Some of you get into the habit of working out every day, either at home, in the gym, or just going for a mile run seven days a week. But, gradually, you might start wondering how much exercise is good for your body. How much should I work out weekly? Am I doing too much, and is it safe?

Working Out Everyday Plan For A Fit Body

When you are working out every day, the most important ingredient you look for is balance. You should look for a balance in the level of intensity and length of workouts. Besides, that will ensure you are not stretching your body beyond limits. Even the US Department of Health and Human Services issues the physical activity guidelines for all adult Americans. They urge people to follow different types of exercises to maintain their health.

A moderate aerobic exercise for 150 minutes every week can help to maintain fitness levels. It can be done in 30 minutes for 5 days or around 24 minutes for 7 days. However, if you want to do vigorous aerobic activity, you can reduce it to 75 minutes per week. Whatever suits your lifestyle.

If you are doing strength training, then target two or more two strength training per week. But, there should be at least 48 hours of recovery time for your muscles.

The exercises should be in balance for older adults who are at higher health risk.

The exercise manual mentioned above may sound overwhelming for some beginners. However, you can always break down these workouts into smaller portions. For example, you can go for a walk or jog for 15 minutes in the morning and evening to complete your goal of 30 minutes of aerobic exercise.

Is It Bad To Workout 7 Days A Week?

The simple answer is no; it is not bad, but it is okay to work out every day of the week. But, you should have a plan before you start. You don’t want to overburden your muscles and make sure to adjust the intensity of your workout.

A couple jogging and working out everyday.

When you are making your workout plan, make sure you start with a simple warm-up. A gentle exercise and some stretching will help you to loosen up your muscles. On top of that, it will increase oxygen-enriched blood in your muscles. Do not go overboard with the exercises, as you can pull up your muscles, making them sore.

To add to this, you can finish off your workout stretches that will help prevent muscle stiffness. Make sure you reduce the intensity of your workout for the last five to ten minutes. It will cool you down and help you stay energetic at the end of the workout. There is a full-body everyday workout sample plan given below that will help you stay fit. You can make your own that suits your body and lifestyle.

Monday: Yoga, Bodyweight Exercises
Tuesday: Quadriceps, Calves, and Shoulders
Wednesday: Back, Biceps, and Wrist
Thursday: Chest and Triceps, and Core
Friday: Shoulders, Hamstrings, and Glutes
Saturday: Back, Biceps, and Wrist
Sunday: Core, Chest, and Triceps

What Happens When You Work Out Daily?

Working out every day for a month will bring in noticeable improvements in your body. The gains will not be anything spectacular, but marginal gains can be seen in your body. You may feel an increase in your strength and fitness levels. On top of that, you may be able to run longer distances and do a higher number of reps attributing higher stamina.

A girl doing crouches as working out everyday. — A girl doing crunches as working out everyday.

There is no doubt that exercises burn calories leading to weight loss. So, working out every day will help you lose more weight if you can sustain your workout routine for a longer time. However, the weight loss journey is a slow process. To see a visible change, you need to keep on the consistency and intensity beyond three months. With this in mind, it could work as a motivator factor and keep you positive throughout your weight loss journey.

Working Out Everyday Results Is What? Working Out Everyday For A Month

You may be wondering what will happen if I work out every day for at least a month. Working out every day for a month can help you shed around 4.5-5 pounds of weight from your body. Although, it is difficult to predict the exact weight loss because of the number of factors involved around weight loss.

A man working out everyday to develop muscles.

Your actual weight loss will depend on your weight, body type, diet you follow, type of workout, intensity, and the method you follow while doing it. To give you a perspective, you need to burn at least 3,500 calories to lose a pound of weight, assuming no change in your calorie intake.

Benefits Of Working Out Everyday

There are loads of benefits when you work out every day other than the apparent weight loss.

Regular Workout Improves Mood and Help You Stay Happier and Energetic

When you work out every day, then your anxiety and depression level drops. You feel energetic and also uplift your mood all day. Research has shown that endorphins levels are more likely to increase those who workout regularly. Endorphins help to induce positive feelings, which helps you to stay positive with life.

Working out everyday will improve your mood.

Reduce The Risk Of Chronic Disease With Regular Workout

The primary cause of the chronic disease is the lack of regular physical activity. Regular exercises have proven as a way to improve the health of your heart and insulin sensitivity. When you gain too much weight, you are prone to higher health concerns such as type-2 diabetes and heart complications.

Improve Your Brain Health And Memory And Also Better Sleep Quality

A regular workout can help you improve your memory and brain health. Exercises increase your heart rate, promoting the flow of oxygen and blood into your brain. In the long run, it helps you avoid chronic disease and improves your brain power and overall memory.

A person working out everyday to improve brain functions.

On top of this, a workout leads to better sleep by relaxing your body because of your tired muscles. Your sleep quality is better than before and thus makes you feel energetic all day long.

5 Learnings From Everyday Workout?

Working out every day can teach you a lot about body, mind, and life in general. Here are five key learnings

Consistency and practice can do wonders for your body. What you considered hard suddenly becomes easy with practice.

It is okay to take a break sometimes. If you understand your body and know it wants some time off, then it is good to take some rest from your schedule.

To test your ability and get out of your comfort zone makes you better as a person. It also helps to know your body’s limitations, and it may surprise you.

A girl learning a lot from working out everyday.

Stay in the moment and focus on the process, not only the results. If you can complete your reps with focus, weight loss is a byproduct of your process.

Do what suits you better and not follow others. Realizing everyone is different with varied capabilities and creating a plan according to your needs will help you progress.

Working Out Everyday Is Bad? Pitfalls Of Working Out Every Day?

Is 6 days a week workout too much? Working out 5 days a week too much? If you are doing a high-intensity workout, then you shouldn’t work out every day. Otherwise, some health complications can arise.

Your muscles feel sore and fatigued: Everyday workout may result in overburdening your muscles, causing physical burnout.

You face a lack of motivation: You no longer feel motivated if you repeat the same things repeatedly. It can result in you not feeling well to do exercises.

Physical Injury: If you push too hard, you may face some serious physical injury that may take some time to heal. You can damage your muscle fibers at a microscopic level. Without rest, it aggravates muscle damage.

It’s better to find a balance and workout plan that gives you enough rest to keep you engaged and motivated in working out.

Conclusion

Whether you are training for running a marathon or just adapting to a healthy lifestyle, it is essential to understand your body and adjust according to the need. However, it is easier said than done. Besides, knowing how much to work out every day and when to relax is not easy to guess.

A man going for his run as working out everyday.

Sometimes, you mistake your muscle fatigue and exercise burnout with the lack of motivation and procrastination, or vice-versa. Are you pushing too hard? Does working out every day help me in the long run? There are no straight answers to these questions, but you can delve deeper into knowing your body better. That will do a lot good for your lifestyle.

Best Weight Loss Challenge – Find what works for you

People often have a goal in their mind to shred out the extra fats which they are carrying. In order to do this, they often indulge themselves in various types of workouts and diets. But, not always they in return give them the wanted results. People at some point in time become clueless and feel like weight loss is not their cup of tea.

What is a weight loss challenge?

Weight loss is not a process, it’s a journey which one has to live every day until they reach their goal. But the main issue comes into play when people merely treat it as their goal and start showing negligence. So, weight loss challenges came in to picture where this journey is divided into small challenges and tasks and people do it step by step. So, let us see the various weight loss challenges which people can take up.

7 days weight loss challenge

Yes, so read that right, it’s a 7 days weight loss challenge. If you are ready to give in your 100 percent then this will in return give you lots of joy. But remember, since it’s a small duration challenge, dare not have a cheat sheet or cheat meal, else that would destroy the goal. So, let’s see how to burn those extra kilos in no time.

Warm-up is a crucial beginning of your day before jumping into exercises. Make sure to do your stretches to avoid any injuries. Now then since you have your body ready for the exercises let’s start this challenge.

Day1: Slow and steady wins the race

Well, this works in real life very effectively. People often have a habit of pushing themselves to the limit the very first day and then lie down for the next 2 days and repeat the cycle. This would never let you succeed in your weight loss journey. So, make sure that you are starting slowly and getting into the flow with jumps, skipping, squats, spot running, and burpees 2 set each. We will have jumps, burpees, and skipping on each day of this 7 days weight loss challenge.

Day2: Let’s have some Cardio

Since now you have developed a good baseline, it’s time to do some cardio and core exercises. So have high knees, Chin-ups, mountain climbing added to your list along with other routine exercises and now we will slowly increase the reps and will do 3 sets each.

Day3: The lower body is important as well

Now then we have started it off well with some cool exercises, it’s time to focus on the lower body. We will add lunges, jumping squats and calves raises to the regular stuff. Remember with time passing on we must focus on increasing the reps and also the number of sets. We leave it on you to decide that how many reps and sets are enough for you. 5 sets each and 5-7 reps in each set would be recommended though.

Day4: Get back to the upper body

It’s time to include the world’s most-followed and most effective exercise into the routine, Push-ups. For those who can’t do the normal pushup straight away begin with knee pushups slowly. We will get back to high knees along with knee-pushups/regular pushups to get back the focus on the upper body. We once again leave the reps and number of sets up to you.

Day5: Time to get Popeye arms

A fit body would not look so good without well-toned arms. Most of the fats get stored around the arm region and hence it’s necessary to shred them out. So, now one must add triceps pushups, close-in pushups, and planks into their routine to get rid of those extra fats. Now since you have only 2 days left in the challenge, so double the number of jumps and skips you were doing earlier to get more impactful results.

Day6: Focus on the waist region

The waist is one of the regions which stores fats. It’s really hard to get rid of those easily. In order to do so, one must add jumping twists, sidekicks, and side planks to their routine exercises. These help in burning out the extra fats quite easily.

Day7: The Judgement Day

Well after so many efforts during this entire duration one must not relax since it’s the last day of the challenge. Rather, go hard on the cardio would be the advice. Inclusion of crunches and stairs into the routine would help the cause. If these exercises are followed with discipline on each of the days then the weighing machine will speak it for you.

Once your goal is achieved with the 7 days challenge, don’t settle there. Go for the bigger picture. The 30 days weight loss challenge.

30 Days weight loss Challenge

As a fitness freak one must understand the fact it is 50% about the exercises and the rest 50% about the diet that is being followed by you. So, in this challenge, we will not only focus on the exercises part but also on the diet aspect of the weight loss journey.

Now following the 7 days challenge you must have got the idea of how to manage the workload and increase the intensity with time. A week’s time span is still a smaller one, when it comes to a month or a 30 days challenge, it has more worth.

We will keep the things simple, here is the list of exercises to be followed each day. The idea is to keep the best 7 exercises on the list and increase the reps after each cycle i.e. 7 days. To understand it better, here is the chart;

Week1:

Day1: 10 Pushups and getting into the flow

Day2: 10 High-Knees with a focused aim

Day3: 10 Lunges with lowering the intake of sugar

Day4: 10 Squats and avoid Oily stuff

Day5: 10 Pullups and Mountain Climbing with rejection to refined carbs

Day6: 10 Burpees and forget carbonated and sweet drinks

Day7: Dedicate it to all types of planks and enjoy your cheat day

So, this is the basic plan and week cycle which has to be followed during the entire 30 days, only the reps increase by 10 in each week and each cycle. For instance, in the second week there will be 20 reps on each day for each exercise. For the third cycle, we will push to 30 reps and in the last phase of this master plan, we will push to the extreme 40 reps on each day.

With time you would have learned to get going with the flow. Your diet would be complete now even without desserts. You would have forgotten what’s that oily and refined stuff. Drinks won’t tempt you anymore and discipline would have shown its result on the weight machine.

So, if you are someone who has a long-term goal of maintaining a good shape then this is it. It’s just not going to keep you fit physically but also help you avoid all the junks which result in unnecessary fats.

20 Pounds Weight loss challenge

Some people are certain and calculated enough in their lives. They only want to get rid of certain kilos or pounds from their bodies. Here is another curious challenge that will help in shedding 20 pounds, but again, do remember you can do any exercise for any number of days, but diet is most important. We have covered a lot of exercise-related stuff already, lets talk about diet-related stuff which would help in this challenge.

Increase Water Intake: This is the most crucial step in the weight loss journey. Medical facts prove the statement as drinking plenty of water enhances the body’s metabolism. This also helps in burning calories at a faster rate.
Increase Protein Intake: Having protein-rich food helps in reducing belly fats and decrease calorie intake. It helps in getting rid of the extra cravings which cause fat gains most of the time.
Increase Fiber content in Food: Fiber intake in a good amount helps in making you feel full most of the time during the day. Since fiber moves slowly down the stomach lane it stops you from having anything junk or unwanted. This is important in the weight loss journey.
Keep Track of your Calories: We often have seen people maintaining journals and calculating their calorie intakes. This is one of the most important things to do in the weight loss journey. Once we are aware during the day that how much calorie is more needed, it makes it easier to decide on what diet has to be taken. Being self-aware about yourself holds the key to this adventurous ride.

Now, then following these simple changes to the regular diet would help in losing 20 pounds with ease. But, can we go beyond this? How about 30 pounds?

30 Pounds Weight Loss Challenge

Since the aim is big, so get ready to add up a few more stuff to what we have already discussed. Here are few more tips to lose more pounds in a really quick succession of time.

Switch your focus on Weight Training: Weight training is a part of resistance training that helps in increasing endurance. It helps in enhancing the body’s metabolism that helps in fat loss even being at rest. It allows the entire body to lose out on the calories quite easily.
Try to avoid Carbs: We know that carbs or refined carbs do no good to your body. Still, people do consume it for taste and out of choices which results in weight gains. But, it is always wise to decrease the carbs intake during the weight loss journey. Also, it is advisable to stay away from sugary stuff as well.
Giving proper rest to Body: Studies also adore the fact that one must have an ample amount of rest and sleep to keep going on this journey. Leaving diets and exercises aside, sleep also has a vital role to play in this. Sleep not just provides the needed rest for the body but also provides the rejuvenation for the person to continue their efforts.
Stay Focused: Finally, the most important thing is to stay focused during this entire journey. People often start off seeing others, getting motivated by other sources but ultimately falter after the start. Hence, it’s important to stay focused on to aim of losing weight throughout this journey.

Make sure that you are focused enough on your weight loss goals

Which challenge is best for weight loss?

Well, here we saw different types of weight loss challenges but which one is best is up to you and your goals. There are people who just shred extra pounds for some family functions, few do it out of passion, few do it on medical recommendation. Since the cause for it are different the way to approach and begin this weight loss journey must also be different. So, decide wisely what’s your goal to start your journey and wisely follow any of these challenges to get into better shape. Breathe out and Shred out!

Mystery Solved – How to get Skinny fast

In today’s world, most of us aspire to have a skinny body. Few want it because of their goals, few want to be skinny to just look like someone, and similarly, different people have their own set of reasons for it. But, it is not as easy as it sounds. It takes a whole lot of effort in order to be skinny, especially for those who have a bulky body. Let us take a look at some of the best ways of how to get skinny fast.

Tips to Get Skinny Fast

Here are a few tips to follow which can help to get skinny fast:

Eating a balanced breakfast can help in getting skinny fast, people often do not care much about a good meal at the start of the day. But this is the most important thing one must look for.
Drinking plenty of water also holds the key to getting skinny, so drink as much water as you can.
Eating an ample amount of protein-rich food along with fats and vegetables can also help in the cause. Remember not all fats are harmful to the body, as fats are a requirement of the body, make sure you consume their optimum amount.
Cutting short on sugary drinks and fruit juices also helps in getting skinny at a good rate.
Try to avoid junk foods and refined carbs as much as possible.
Have a habit of eating slowly and chewing each bite of your food. One who does not follow this on regular basis often complains about not getting the results even after putting effort into the gym.
Maintain discipline in your exercise routines and do it with the same dedication until you reach your fitness goal.

Have healthy eating habits to maintain a skinny body

These are just a to-do list that one can have in their day-to-day lives to see the results faster. Now, let us look at some of the other ways to get skinny in some quick succession of timeframes.

How to get skinny fast in 1 day?

Well, this is something really quick what we are expecting. Few people will even doubt this but in fact, it is quite possible. Following a few good health habits can help in getting skinny in a day.

Sugar is the biggest rival of you and your fitness journey. You can win this entire battle just by cutting short your sugar intake. It is a medically proven fact that overconsumption of sugar leads to the form of stored fats. The inclusion of protein and fiber-rich content in your meal also helps in this cause. Protein enhances your body’s metabolism whereas fiber helps in keeping your stomach occupied most of the time. Hence, this helps in getting rid of after-meal cravings which cause hindrance in getting skinny.

People often get stuck with their work and sometimes with laziness which causes the body to remain at the same place for longer durations. This is one of the biggest causes for getting bulky as the body lacks movement. Hence, it is advisable to keep your body moving by getting into some sort of physical work. Avoiding alcohol and other sugary juices also helps in getting skinny fast and results can be seen right from day1. Substitute these drinks with the ultimate drink “water” which helps in getting rid of the toxins from the body and keeping you energetic.

Avoid food which contains high amount of fats

Following these healthy habits will surely kick-start your journey of getting skinny. Do remember it’s not just about 1 day, but a routine to be followed every day. The results from Day1 would be pleasing enough to help you commit to this practice on regular basis.

How to get skinny fast in a week?

Getting skinny at a faster rate isn’t an easy nut to crack. A lot of dedication and discipline is required in this journey. People often have to sacrifice what they like most and end up living with the things which they dislike. We have already seen the tips to get skinny fast and how to get skinny fast in a day.

When it comes to getting skinny in a week, it doesn’t only take diet and exercise into consideration, but also discipline comes into play. People slow down with the passage of time due to tiredness or boredom. This breaks the flow and also hinders the results. People often complain of not getting the results even after following a healthy diet. The key lies here in the consistency of maintaining the same levels each day. The intensity of exercises has to level up with each day passing. There should not be any room for cheat days or cheat meals if you want to get skinny fast. Remember, a slow start is acceptable in this journey, but not a slow down in the midway. Take an oath of bettering yourself each day in terms of exercise and controlling yourself in terms of diet. Stay focused on your aim and rest will follow.

How to get skinny fast as a teenager?

The first and foremost thing about a teenager one needs to understand is their body has the best metabolism. Since they are young, they will have the ability to cope-up with the changes to their routine quite efficiently. This is the time when the body starts to grow and is mostly skinny.

Getting skinny as a teenager requires lots of efforts

A well-balanced diet is a starting step in this adventure. Adding up physical activities also helps in getting a skinny body like a teenager and also maintaining it. Being diet-conscious proves to be the best way to be in the race for getting skinny. Eating low carbs, more whole grains, and low-fat dairy products helps in this. Teenage is a symbol of energy and enthusiasm, to achieve that feat it is a must to maintain some high exercising standards. Following your daily routine along with healthy habits can help you reach your goal quite easily. Don’t just keep looking at your teenage pictures, work hard to be like that once again. Achieving this goal will make you defy the aging process and feel energetic each day. You will start living a younger life than your actual age with the least health issues.

How to get skinny fast for a kid?

Health related problems have been a peak issue in growing kids due to their irregular food habits and lack of awareness. Being at a young age they do not realize the importance of health and are least bothered about it. It is the responsibility of their parents to take care of their eating habits. Kids these days often prefer PlayStations over Playgrounds. This is killing their metabolism of health hygiene day by day.

Have a proper routine for each of your kid's activity — Have a proper routine for each of your kid’s activity

Here is what can be done for kids to get skinny fast,

Since they have a younger body, the adaptability rate would be higher among them. So, there must be some changes brought to their routine slowly.
Most of the kids have a habit of eating fast foods and processed packed food as well. Being a responsible parent your first job should be to cut short that.
Replace sugary beverages with low-fat dairy products as this will help them consume healthy right from the beginning.
As they are kids, they lack awareness about health hygiene, hence make sure to encourage them for having good eating habits.
Make them go to play outside so that there is some movement in their body, sitting in one place for long hours also causes fats to accumulate in the body.
Plan a routine of easy workouts which they can do on daily basis. Make your kitchen filled with nutritious food and have them with your kid. This will help them understand that this is the right thing to have.
Make some rules for computer, mobile and television usage by them. They must not be in front of the screen for a longer duration.
Most importantly support them in the phase of getting skinny. As a kid, it is a hard pill for them to swallow that they are not like others. Motivate them to the extent so that they can get skinny fast.

How to get skinny fast without working out?

Well, it is hard but not impossible to get skinny without working out. Physical activities carry a good amount of portion in making you skinny. But here are a few healthy habits which one can follow to get skinny fast without working out;

Keep yourself limited to healthy food habits

Stay away from unhealthy food and have lots of fiber, protein-rich food in your meals.
If you cant control your brain then fool it. Make a habit of using small plates for high-calorie foods.
Reducing your portion size will help in avoiding weight gains. Do keep in mind of eating slowly and sip in loads of water.
Sleeping habits also play a crucial role in getting skinny, so make sure you are having an ample amount of sleep daily.
Cook at home rather than going to restaurants or ordering online.
Keep an eye on your weight regularly so that you are on track in your fitness journey.

These few good habits will surely help you get skinny fast without workouts. Make sure you try them out if you are someone who doesn’t get time out of their busy schedule to work out.

How do I drop 20 pounds in a week?

Keeping a track of yourself is always a good practice

This seems to be a goal-oriented target where you have your focus on reducing 20 pounds of your weight. We have so far already discussed lots of ways of getting skinny and losing extra pounds. This would be no different. Just make sure to follow them with proper dedication and healthy food hygiene. Since this is a goal-based practice, so make sure you keep a check with each day passing. In order to maintain this a health journal help the most, that would an out of box suggestion for these type of targets. Stay distant from demotivation and always keep yourself boosted. This energy in you would help you in transforming yourself into a skinny person. People often think that skipping a meal, especially breakfast would help them lose some pounds. But, it rather creates more craving inside you and forces you to eat even more. This does not help in your weight loss journey. So, next time you think of skipping your meal, beware. Follow these simple steps on daily basis and results will be in front of you soon. Pick the one which suits your fitness goal and hustle for it!

11 best post workout shake for weight loss

Working hard on the gym to lose those extra pounds? If so, a post workout shake can be the most important meal of the day. After you have just finished that heavy training session, you need something rich to take away the soreness. A good shake after a workout will give your body the essential nutrients it needs to buckle up and prepares your muscles further so that you don’t need to skip the gym the day after.

Not just providing the necessary energy your body needs for repairing and building muscles after a good workout, a post workout shake is the most convenient way of getting necessary fats, proteins and carbohydrates. It makes your stomach feel full and you won’t crave heavy-calorie food items to satisfy the hunger after doing the exercise. A post workout shake provides your body the required glucose, increases the synthesis of protein and don’t let the protein decrease in your body, helping in weight loss. A homemade protein shake is proven to fulfil the requirements of your body after a workout. Not eating enough protein can cause muscle loss and with these healthy recipes, you’ll not only get the necessary proteins but will also satisfy your cravings for something refreshing and tasty. If you are looking for some easy to make fresh shakes for weight loss, here are the 11 best shakes that you can drink 30-45 minutes after a workout :-

Almond Coconut Shake

Nutrients

Protein – 17 g
Carbs – 48 g
Fat – 4 g
Calorie – 330 kcal

Ingredients

20 almonds
1 dry coconut – uncooked
1 tablespoon cinnamon powder
1 tablespoon honey
2 tablespoon flaxseeds – powdered
2 cup milk

Instructions

Soak almonds and the coconut it water for a night. The next day, drain water and fry the almonds and coconut until you get a nice coarse powder. Mix this powder and milk together with the honey, powdered flaxseeds and cinnamon powder. Mix well and transfer the shake to a tall glass, sprinkle a little cinnamon powder and enjoy!

Alphonso Mango Almond Milk Shake

Nutrients

Protein – 15 g
Carbs – 51 g
Fat – 3 g
Calorie – 228 kcal

Ingredients

1 cup Alphonso mango – chopped
1 cup almond milk
1 tablespoon chia seeds
1 cup Greek yogurt cold

Instructions

Blend the chopped Alphonso mango, almond milk and Greek yogurt into a blender. Shake the mixture and reserve it to a tall glass. Garnish the shake with chia seeeds and shake well before drinking.

Tofu Mango Shake

This recipe works great if you are a non milk drinker looking for healthy post workout drink.

Nutrients –

Protein – 16 g
Carbs – 40 g
Calorie – 300 kcal

Ingredients

1 cup soya milk
1/2 cup tofu
1 cup fresh mango – chopped

Instructions

Toss the soya milk, tofu and chopped mango pieces into a blender and mix well. Pour the mixture into a glass and drink it after shaking well.

Peanut Butter Banana Cocoa Shake

Nutrients –

Protein – 38 g
Carbs – 68 g
Fat – 22 g
Calorie – 624 kcal

Ingredients

1 cup skimmed milk
1 medium sized banana
1 tablespoon peanut butter
1 tablespoon Hemp seed hearts
1 teaspoon cocoa powder

Instructions

Heat milk on medium heat until small bubbles start coming up. Add banana, peanut butter and other ingredients to the blender and start blending at slow speed, gradually add milk and increase blender speed to high until well mixed. Transfer the shake to glass and drink.

Vanilla Tea Shake

Nutrients –

Protein – 17 g
Carbs – 20 g
Fat – 9 g
Fiber – 4 g
Calorie – 219 kcal

Ingredients

1/4 cup chai tea
1/4 cup almond milk
1 scoop vanilla protein powder
1/2 banana
1/4 teaspoon ground cinnamon
1/2 tablespoon almond butter

Instructions

Toss almond milk and all the remaining ingredients with some water (optional) in a blender and blend well. Transfer the mixture to a glass and garnish the shake with some chopped almonds.

Banana Strawberry Protein Smoothie

Nutrients –

Protein – 15 g
Carbs – 53 g
Fat – 8 g
Calorie – 349 kcal

Ingredients

1 cup strawberries – frozen
1/2 avocado
1 banana – frozen
Spinach leaves

Instructions

Mix avocado, banana, spinach and strawberries with the help of a blender until you get the consistency as you want. Put ice cubes in a glass and pour the mixture over it. Enjoy it chilled!

Blueberry Smoothie

Nutrients –

Protein – 28 g
Carbs – 16 g
Fat – 6 g
Fiber – 3 g
Calorie – 232 kcal

Ingredients

1/2 cup blueberries – frozen
1/2 cup almond milk – unsweetened
1 scoop vanilla protein powder – plant based
1/2 tablespoon unsalted almond butter

Instructions

Into a blender, put blueberries, almond milk and other ingredients and blend well. You can also add water for better consistently. Pour the mixture into a tall glass and top this gorgeous smoothie with a few blueberries.

Banana Protein blended Coffee

This healthy drink is a perfect combination of breakfast and caffeine. After your workout, if you are looking for a nice shake for starting your day, this recipe is perfect.

Nutrients –

Protein – 22 g
Carbs – 46 g
Fat – 6 g
Calorie – 330 kcal

Ingredients

1 medium sized banana
1 scoop chocolate protein powder
1 cup soy milk (or your favorite non dairy milk)
1 cup water
3 oz espresso

Instructions

Freeze the banana for a night and mix all the ingredients in a blender and blend well until you get a thick and even shake mixture. You can also place ice cubes for better consistency. Transfer the shake to a glass and give a kick-start to your morning.

Oatmeal Apple Protein Shake

Nutrients –

Protein – 22 g
Carbs – 51 g
Fat – 18 g
Calorie – 398 g

Ingredients

3 tablespoon oatmeal
1 apple – finely chopped
2 cup milk
2 tablespoon almond butter
Cocoa powder

Instructions

Place all the ingredients in a blender and mix them well enough to get a thick and consistent mixture. Pour the mixture into your serving glass and sprinkle some cocoa powder on the shake. The drink will keep your blood sugar level under control and your stomach will feel full for a long time.

Pea Protein Meal Replacement Shake

If you are looking for a gluten free and dairy free alternative of a protein shake that is evenly good in taste, this post workout shake with a huge load of protein will work for you.

Nutrients –

Protein – 39 g
Carbs – 52 g
Calorie – 180 kcal

Ingredients

1 cup almond milk
1 tablespoon pea protein
1/2 cup strawberries
1 tablespoon jaggery
Little nutmeg powder

Instructions

Place almond milk, pea protein and other ingredients in a blender and blend well. You will get a nice thickening mixture. Your this mixture onto a glass and put two ice cubes in it. Drink chilled!

Gingerbread Cookie Shake, tasty and chocolaty post workout shake

Nutrients –

Protein – 49 g
Carbs – 22 g
Fat – 5 g
Calorie – 332 kcal

Ingredients

1 scoop vanilla protein powder
1/2 scoop chocolate meal replacement powder
1 cup Greek yogurt – organic
1 cup skim milk – organic
1/2 teaspoon cinnamon
1/2 teaspoon ginger
1 dash ground cloves
5 ice cubes

Instructions

Toss vanilla protein powder, chocolate meal replacement powder and all the other ingredients in a blender and mix them together on medium – high speed until getting an even smooth mixture. Pour this mixture on a tall glass and enjoy this refreshing post workout shake.

A good shake after a heavy workout can play a huge success in your overall growth. For keeping your hair, bones, skin and muscles healthy, you need something that has all the necessary nutrients that you get conveniently through these drinks. Refuel your body after workout with these awesome drinks that are easy to prepare and need a very few ingredients that can be easily found in your home. These homemade Protein rich drinks are proven to give you better results than commercial Protei powder and will ultimately help you in your goal of losing weight.

11 best Post Workout Shake for Muscle Gain

An homemade post workout smoothie perfect for muslce gain — An homemade post workout smoothie perfect for muscle gain

After you have exhausted all of your muscles in making your body look more linear and bulky, it is certain to feel a little sore. Yeah, a slight soreness is okay and can even give you a sense of accomplishment but it should not bother your further workout. That’s why, you need to focus on the meal after you have finished your difficult training schedule.

A rich and nutritious shake post workout can be a big gamechanger if you are planning to gain some muscles. Fairly easy for your body to digest and evenly better for getting the necessary proteins and fats your muscles need to get stronger, the post exercise shake is the vital component of recovery nutrition. It acts as a fuel that your body has consumed as muscle breakdown, sweating and dehydration during a workout. Amino acids which are the building blocks of protein are essential for rebuilding of muscles post exercise and act as muscle building pathways. It’s adequate consumption starts the process of muscle building synthesis and our body builds muscles.

A post workout shake with an adequate amount of carbohydrates and protein is what your body needs to start the muscle strengthening process. This protein shake can be the most crucial meal of the day as it affects the functioning of your body by giving it the necessary energy is an efficient manner. And more than the commercial protein powders, homemade shakes are proven to be more beneficial for your bones and muscles. Making a healthy and refreshing shake can be a bit confusing. But you don’t need to worry as here we are showing you the 11 best homemade tasty shakes that are easy to make. You can have them 15-60 minutes after your training session for maximum benefits :-

Orange Berry Creamsicle Smoothie

Nutrients –

Protein – 3 g
Carbs – 56 g
Fat – 2 g
Calorie – 236 kcal

Ingredients

1 medium sized frozen banana
1 cup blueberries
1 medium orange – peeled and chopped
1/4 cup rolled oats
1/3 cup Greek yogurt

Instructions

Toss banana, blueberries, orange pieces, oats and yogurt into a blender and then mix them well for getting a smooth mixture. Put the mixture into a tall glass, add a few ice cubes to the glass and enjoy this refreshing shake nice and cold.

Berry Tropical Smoothie

Nutrients –

Protein – 20 g
Carbs – 82 g
Fat – 2 g
Fiber – 9 g
Calorie – 373 kcal

Ingredients

1/2 cup frozen strawberries – unsweetened
1/2 cup frozen mango – unsweetened
1/2 cup frozen pineapple – unsweetened
1/2 cup almond milk (or your favorite non fat milk)
1/2 cup Greek yogurt
2 tablespoon oat bran

Instructions

Put all the fruits along with milk or yogurt or both for more protein and oat bran into the blender and mix well until you get an even textured mixture. Put the mixture to a glass or shaker, top it with two strawberry slices and enjoy this fruity smoothie that is filled with natural fruit sugar full of vitamins and minerals.

Chocolate Cake Smoothie

Nothing can be more good than feeding your stomach with a delicious chocolaty smoothie that is so tempting and rich and equally nutritious.

Nutrients –

Protein – 9 g
Carbs – 88 g
Fat – 32 g
Calorie – 644 kcal

Ingredients

1 cup milk
1 medium sized banana
1 tablespoon raw cocoa powder
1 tablespoon peanut butter
1/4 cup rolled oats
1 tablespoon chia seeds
1 scoop chocolate protein powder
Ice cubes

Instructions

Place all the above ingredients into a blender, cover and blend until you get a smooth mix. Pour the shake into a glass, garnish it with a little cocoa powder and enjoy.

Turmeric Mango Protein Shake

Turmeric Mango post workout shake filled with goodness of vitamins and omega 3 acids

Nutrients –

Protein – 25 g
Carbs – 62 g
Fat – 38 g
Fiber – 7 g
Calorie – 365 kcal

Ingredients

1 scoop protein powder (your favorite flavor)
3/4 cup skim milk
1 medium sized banana – frozen
1/2 cup mango – frozen
1 tablespoon almond butter
1 tablespoon flaxseeds
1/2 teaspoon turmeric

Instructions

Mix all the ingredients together with the help of a blender to get a smooth thickening mixture. Drink it chilled and get benefits of Vitamins A and C found in mango, omega 3 fatty acids found in flaxseeds, antioxidants and anti inflammatory properties found in turmeric.

Banana Strawberry Protein Shake

Banana Strawberry post workout smoothie with potassium and fiber

With the goodness of potassium found in banana and antioxidants and fiber found in strawberries, this easy to make recipe offers good carbs to refuel your body.

Nutrients –

Protein – 26 g
Carbs – 31 g
Fat – 5.2 g
Calorie – 261 kcal

Ingredients

1 medium sized frozen banana
1/2 cup strawberries – chopped
1/2 cup Greek yogurt – low fat
1 cup milk
1 tablespoon peanut butter.

Instructions

Add all the ingredients along with the milk of your choice into a blender and mix well until getting the smooth mixture. Pour it into a glass and enjoy it’s goodness.

Berry Red Protein Blast

This shake is specially for those vegetarians who lack two important nutrients calcium and iron. With natural ingredients and creaminess of tofu, this post workout shake is worth a try.

Nutrients –

Protein – 19 g
Carbs – 41 g
Fat – 9 g
Fiber – 9 g
Calorie – 298 kcal

Ingredients

1 medium beetroot – peeled and cooked
1/2 cup raspberries
1/2 cup apple juice
3/4 inch ginger – peeled
1 medium sized carrot
7 oz tofu

Instructions

Add all of the above ingredients in a blender and mix them well until you get a consistent mixture. Release the mixture into a shaker or glass. Shake well and enjoy.

Fibrous Fruit Protein Smoothie

Nutrients –

Protein – 25.4 g
Carbs – 49.1 g
Fat – 1.9 g
Calorie – 287 kcal

Ingredients

1 cup apple juice
1/2 cup wheat germ
1/3 tablespoon protein powder
1/2 frozen banana
3 – 4 strawberries -frozen; or
1/3 cup peaches; or
1/3 cup blueberries

Instructions

Toss all the fruits, wheat germ and protein powder into the blender and mix well until smooth. Tranfer the mix to a glass and enjoy. You can also substitute apple juice with milk if you want more creaminess and texture in your shake. Add a variety of fruits for a more fibrous version.

Super Green Super Protein Shake

Super Green Super post workout shake with loads of protein and natural fibers

This delightful post workout smoothie with literally green ingredients is loaded with protein and natural fibers and can be very helpful in gaining muscles.

Nutrients –

Protein – 18.5 g
Carbs – 51.5 g
Fat – 17.5 g
Fiber – 18.5 g
Calorie – 415 kcal

Ingredients

1 medium sized sliced zucchini
1 green apple – chopped and de-seeded
1 peeled and sliced kiwi
1/2 ripe avocado
1 handful of spinach
1 teaspoon Matcha powder
1 scoop of your favorite protein powder

Instructions

Put all the ingredients into a blender and mix them well in high speed. You can also add water or almond milk for a better consistency and creaminess. Release into a tall glass and cherish this green shake.

Bahama Style Smoothie

Feel the freshness of a tropical beach while having this super cool enriching post exercise shake.

Nutrients –

Protein – 46 g
Carbs – 59 g
Fat – 8 g
Calorie – 467 kcal

Ingredients

1 1/2 cup pineapple – frozen
1/2 cup fresh orange juice
1/4 cup coconut milk – canned
1/4 cup natural pomegranate juice
2 scoop egg white protein powder
4 -5 ice cubes

Instructions

Toss all the above ingredients in a blender and blend in high speed until you get a smooth mix. Pour into a glass and relish this fruity smoothie after workout.

Coffee Date Smoothie

Coffee Date post workout smoothie for the coffee lovers

With soluble fiber found in dates, abundance of potassium in dates and presence of oatmeal that aids in absorbing carbs and controls blood sugar level, this post workout shake is a perfect meal replacement recipe.

Nutrients –

Protein – 8 g
Carbs – 45 g
Fat – 1.5 g
Fiber – 5 g
Calorie – 221 kcal

Ingredients

1 cup coffee – chilled
1 packet powdered milk – non fat
1/2 cup skim milk
1/4 cup oats
4 pitted dates
1/8 teaspoon cinnamon
1/8 teaspoon vanilla

Instructions

In a blender, place all the ingredients and blend them in medium – high speed until you get a nice smooth mixture.

Banana Blueberry Quinoa Shake

This super easy meal replacement shake is loaded with fiber, protein and antioxidants.

Nutrients –

Protein – 28 g
Carbs – 149 g
Fat – 12 g
Fiber – 17 g
Calorie – 752 kca

Ingredients

1 large banana – ripe
6 oz vanilla Greek yogurt – fat free
1/2 cup quinoa – cooked and cooled
2 cup blueberries – frozen
2 tablespoon honey
1 tablespoon chia seeds
1 tablespoon wheat germ
1 cup almond milk

Instructions

Place all the ingredients in a blender and blend in high speed. Pour into a glass and enjoy this excellent smoothie.

These are the 11 best recipes for a post workout shake that are filled with goodness of protein rich ingredients like Greek yogurt, tofu, protein powders and milk. With these easy to prepare smoothies and shakes, you can plan ahead to get the maximum muscle gain and make the most out of your gymming routine. So, whenever you need a super beneficial breakfast or post workout recovery snack, opt out for these nutritious recipes.