References 1. Multiple studies show that consuming tart cherry after resistance training reduces muscle protein breakdown and muscle soreness while speeding up recovery. www.ncbi.nlm.nih.gov/pmc/articles/PMC4271620/ pubmed.ncbi.nlm.nih.gov/26578852/ pubmed.ncbi.nlm.nih.gov/21233776/ 2. One of those studies assessed if tart cherry consumption before and after eccentric exercise may have a protective effect for related symptoms of muscle damage. Tart Cherry consumption led to fewer strength losses after working out and sped up recovery. pubmed.ncbi.nlm.nih.gov/16790484/ 3. Creatine is well-known for benefiting strength, power, and muscle growth, as backed by many studies. pubmed.ncbi.nlm.nih.gov/12945830/ www.ncbi.nlm.nih.gov/pmc/articles/PMC5679696/ 4. Creatine can also reduce exercise-induced muscle damage and soreness, as shown by a 2010 study published in the European Journal of Applied Physiology. That’s why it’s a post-workout recovery aid. pubmed.ncbi.nlm.nih.gov/19956970/ 5. Better yet, research indicates that taking creatine after a workout compared to before is more effective for improving body composition and athletic performance. www.ncbi.nlm.nih.gov/pmc/articles/PMC3750511/ pubmed.ncbi.nlm.nih.gov/18347671/ www.researchgate.net/publication/328075908_Timing_of_Creatine_Supplementation_and_Resistance_Training_A_Brief_Review 6. "Meta-analyses indicated that creatine supplementation immediately after resistance training was superior for increasing muscle mass compared to creatine supplementation immediately before resistance training.” www.researchgate.net/publication/328075908_Timing_of_Creatine_Supplementation_and_Resistance_Training_A_Brief_Review 7. As shown by a 2016 paper, 20 grams of a high-quality protein like whey is enough to produce a significant protein synthesis response after a workout. (keep in mind 40 grams of protein, yielded 20% better results, so at least get 20 but aim for 40g.) pubmed.ncbi.nlm.nih.gov/27511985/ 8. Researchers also found that increasing the amount of protein to forty grams of whey increased muscle protein synthesis by another 20%. See figure 5B www.ncbi.nlm.nih.gov/pmc/articles/PMC4985555/figure/phy212893-fig-0005/ 9. One study found that athletes who foam rolled their hamstrings after a session of ten sets of ten reps on the stiff-leg deadlift experienced significantly less muscle soreness during the days after their training session than the athletes who did not foam roll. pubmed.ncbi.nlm.nih.gov/24567859/ 10. “Increased parasympathetic nervous system activity acutely, which could be useful in recovery.” pubmed.ncbi.nlm.nih.gov/26592233/ 11. In a study on cyclists researchers found that active recovery consisting of moderate cardio removed lactic acid build up in the muscles, helping them recover from their workouts. (11) pubmed.ncbi.nlm.nih.gov/11156281/ 12. In another study, 26 athletes did high-intensity interval training sessions for four weeks. These athletes were split into two groups. One group engaged in passive recovery after the training session while the other group did active recovery consisting of 15 minutes of moderate jogging. At the end of the four weeks, both groups had similar increases in their cardiovascular endurance. But the active recovery group also increased their anaerobic lactate threshold, which is the amount of intense physical activity they could engage in without a rise in blood lactate levels. Essentially, the active recovery increased their work capacity… and it did that without harming other aspects of their performance. www.ncbi.nlm.nih.gov/pmc/articles/PMC5916096/ 13. In one study, researchers compared contrast therapy to cold water immersion, hot water immersion, passive recovery, stretching, and active recovery. And contrast therapy came out on top. www.ncbi.nlm.nih.gov/pmc/articles/PMC3633882/ 14. Dehydration is very bad, for example one study found that a 5% dehydration significantly reduced testosterone secretion after resistance training while increasing cortisol and norepinephrine. pubmed.ncbi.nlm.nih.gov/18617629/
00:21 - #01 - Contrast Therapy 02:01 - #02 - Drink Tart Cherry Juice 04:00 - #03 - Active Recovery 05:33 - #04 - Foam Rolling 06:41 - #05 - Get some Creatine 07:45 - #06 - Get protein after the workout 09:05 - #07 - Hydrate after the workout 10:05 - #08 - Shower and Change your clothes
You got my subscription with this one. Like I’m studying to be a certified fitness trainer and you literally covered chapters in minutes with this info. All the while you spoke in a way anyone can learn. Thank you.
Well, i pay my own bills and I don't want to run hot water for 10 mins either. What I'm thinking, even if I do it for 3-5 mins, it's still probably better than not doing it at all right?
What I do for post workout are a 20-minute slow walk with soothing music on; leg stretch; a bottle of water all in at once; a hot and cold water shower(gradual reducing temperature); protein shake. Not even once have I ever had any sore muscle or any physical pain the next day. Great video !! 👍
@@Charlesdistrict the hot and cold shower reduces inflammation because of the cold, so theres less blood in the muscles, so it's less sensitive I think
If you tear your muscles your gonna be sore. If your able to walk for 20 minutes straight directly after a workout, I question how hard your pushing yourself. Not trying to be rude. I’m genuinely curious. I too can workout and not be sore if I do those things. But when I have an insanely difficult workout my muscles are torn to shreds the following days.
Honestly man I love you’re content because of you I lost so much weight from the 200s to 175 in 6 months and I’m lighter, stronger and more active than I have ever been and I’m barely 19 I just wanna let everyone know who’s starting to watch this man, listen to him honestly
@@REDEEMERWOLF it's amazing when you can read a comment from someone and confidently think "wow this guy is a loser and Noone likes him, not even his own family" stay cool bro
@@flyingdart9819 nah, just one of those weak minded people who have always battled with weight, and can't find the necessary motivation to get going, so they shame other people to feel better about their own obesity.
This channel is a breath of fresh air. So many others with some guy blabbing away, do this, do that, listen to me, blah, blah blah...Here we get links to actual studies. Bravo!
My dad used to go into the sauna after workouts at the gym, and then jump into the cold pool. He was a football college athlete, in his 20's. I never asked why he did what he did. Now I know! 😊 Thank you.
@@Schyroh He went to college at 18. He played college football on a full ride scholarship from age 18-22. I was born when he was 26 years old, and had been married to my mother for 3 years, four years after he graduated from college. He was was working as a Federal agent for the United States government. 🇺🇸 He retired with 35 years of service. He took me to the gym with him when I was younger, when I was a tween, to teach me to integrate exercise into my daily lifestyle. I paid attention to his habits in the gym when we went. Even as an older man at 6ft 4", he stayed in great shape for most of his life. I wanted to stay lean and fit throughout my life, so I paid attention. 🏋♀️
1- Contrastes (0:35): Ducharse con agua caliente por 1min y luego 1min con agua fría, así durante 10 mins. Esto es la mejor forma de recuperar tus músculos tras un entrenamiento (comprobado científicamente). 2- Zumo de cereza: 2:07, muy eficaz para la recuperación por sus altos valores antioxidantes. 3 - Hacer "Active Recovery": Es decir, un poco más de ejercicio durante 15-20 minutos de forma suave. También es bueno hacerlo en los días de descanso. 4 - Foam rolling 5 - tomar creatina 6 - tomar proteína 7:45 7 - beber agua porque es fundamental mantener los músculos hidratados para que crezcan 8 - ducharse, porque no hacerlo puede causar acné y demás bacterias
I love how after 3 years of Duolingo. I am able to understand most of your spanish. Thank you for writing it. I am now more confident in my abilities☺️
I love how after 3 years of Duolingo. I am able to understand most of your spanish. Thank you for writing it. I am now more confident in my abilities☺️
I love how after 3 years of Duolingo. I am able to understand most of your spanish. Thank you for writing it. I am now more confident in my abilities☺️
I love how after 3 years of Duolingo. I am able to understand most of your spanish. Thank you for writing it. I am now more confident in my abilities☺️
I love how after 3 years of Duolingo. I am able to understand most of your spanish. Thank you for writing it. I am now more confident in my abilities☺️
@@ProudSalafi i feel you man. Unfortunately its expensive to stay in shape and healthy but its cheap to be unhealthy which doesn't makes sense to me even though I know the answer to that. If you want a cheap yet very good quality creatin look up German creatine on Amazon im not sponsored or anything but ive used it and its really good stuff at least if you can get that and just try to take your micro nutrients through food with good training, at least 6 or 7 hours of sleep, plenty of water and cold showers after each workout and a muscle roller I think you be alrite. If you can't afford a protein buy yourself a bag of peanuts, oat meal and a bag of beans. Boil the beans till they are cooked, blend all three into a smooth with almond milk which is cheaper and cleaner and you have yourself some home made protein at least that. You won't spend a lot of money and you will get something better than nothing naturally. Im no expert but this stuff has worked for me in the past and it can work for you too hopefully
@@FALCONMINISTUDIOS Thanks bro for the amazing info I really appreciate it. I have been working out for 4 plus years now and I can afford whey and creatine but I eat oatmeal and a lot of eggs cause it's so cheap but sooo good.
Although cold exposure is great in general, Cold exposure shortly after resistance training has actually been shown to reduce/blunt some of the muscle growth
Personally from my studies I've always found exposing ones self to colder temperatures, to cool-down the warmed up body, and then re-introducing the heat (Sauna, bath, etc) to be more effective than the way you described it here. HOWEVER, I hate that I suffer from Cold Urticaria (Cold allergy) so I can't do the contrast method :(
i really really learnt few things. Some from video i remember: 1. hydrate 2. casein after workout is awesome 3. 40g protein after workout 4. cold/hot water after workout / sauna and showers 5. tart cherry!
I love when my muscles are sore, then a good stretch makes that muscle twitch. I don't know if its just me, but when my muscles are sore the next day, I could yawn or stretch which causes that sore muscle to twitch like crazy
Funny I was looking for this type of content! And it just appeared! Love your content bro. Keep up the good work. Definitely is helping me with my weight lifting.
I drink a bottle of kefir/drinkable yogurt after workout. ~40-50g high quality protein, a lot of bioactive cultures, it's a drink, sour and filling. I think it's a better more natural alternative to whey protein mixed with water.
The gym I go has a small swimming pool. So after my workout I go to casually swim for 15-20 mins there. Ofc,in order to get in the swimming pool you have to take a short cold shower first for hygiene reasons. This helps me do the cold shower part and active recovery. Now I know.
Mike from Elk Grove California age 63. Its essential a good recovery after a hard workout is a must. I use a ice pack on the back of my lower cervical to help lower blood pressure and any inflammation at the base of my cervical.
One thing I love to do after workout is sleep like a log, and the next morning I wake up, my muscle isn't sore, but the capacity is improved. Idk if I am doing the right thing, but it helps me feel better.
Guy's Don’t underestimate the power of compound exercises. Make sure you include them in your workout routine. They’re your best tools for maximum muscle growth and weight loss. 💪💪XX
According to Dr. Andrew Huberman cold water baths after workouts do reduce inflammation but therefore also reduce muscle growth. So for those of us interested in hypertrophy cold baths are not recommended. Although doing them prior to a workout can actually provide extra energy.
I experience really long doms, upwards of 6 days, for just light to moderate workouts (50 air squats). Going to do all of these and see if it helps. Glad to see they also make tart cherry powder since I’ve eliminated most sugars.
GREAT VIDEO! i knew lots of this already. But it helped remind me that i need to do some of these. Very well explained and informative. Thanks! appreciate your hard work.
Thank you for all this sincere information without trying to sell me anything or make me sign up for something , turning 39 soon and I promised myself I wouldn’t be fat and fourty this is great information
If your reading this Comment... Keep on going and Never give up on Working out as much you love doing it, Even if it's very Hard doing work outs, I'm talking to the ones who do it. Believe you can do it, let your own body recover from any Damage, then Work out Strong to your Fullest... You got the Power.. you got the Engry, you got Strength. Your own powerful Will over the Soreness, Pull up/push down/ grab/Dumb-Bell/weight lift, Making you feel Stronger. "You. Are. Strong." - Me telling you. 💪
Be careful when you do contrast therapy I do it and it's really good BUT you COULD experience shock leading to cardiac arrest. It's rare but can happen. Also, I CAN'T not shower after a workout I'd feel dirty lol.
That Dude has foam roaler.. you can see it rolling at 6:20.. but this i belive is entirely incorrect. Taking a cold shower after a workout and changing into clean clothing is a different kind of joy though. thanks for the great content man! well done!
Clod showers help lactic acidosis build up but they have actually been shown to decrease your strength and muscle growth (and I’m not biased, I used to be a cold shower lover)
I'm surprise Yoga and meditation isn't in the list after a hard work out. There was a time when I lift weight until my whole body sores, I could have sworn it would take me 3-4 days of recovery, but after meditation for 30-40minute, the next morning my whole body completely recover.
Thank you for this video it’s going to help me a lot and good job on working on it to I love how you have real sources instead of “trust me” it’s impressive how much you know.
The contrast therapy is something that belongs to the daily habits of most nordic people. I've lived there for more than a year and can tell you that's a fantastic thing to do (even though at that time I wasn't training)
Thank for the video. I learned a few things I didn't know that would help. Trying to gain muscle mass as a type 1 disbetic is tough enough, this info helps!
I had no idea post workout foam rolling had such benefits. Right after I saw this in your video I looked up foam rolling online. It definitely came out on top when compared to stretching after working out. Definitely going to replace post workout stretching with foam rolling from now on. Thanks Gravity Transformation
exposing my body to a hot temperature followed by cold often got me to develop influanza. Used to do it because my trainer told me the same, but I guess it's not meant for everybody.
My father was a karate master and got paralysed because he took a cold shower without cooling down after the workout and doctors said one his brain cells are damaged . He passed away 10 years ago. I ain’t no doctor but cool down your body before taking a cold shower .
Fantastic and professional video as always. Just one side note regarding Creatine to be conscious about: it increases sensitivity to DHT hormone meaning more body hair and less head hair for those who are prone to balding.
I’ve tried the cold shower thing, but here in Arizona older homes like mine apparently didn’t have the pipes buried deep enough and so from April to October you could turn the dial all the way to freezing cold and the water will still come out somewhat hot. It’s hard to run it hot in the winter too but at least after a minute or two the heated water from the hot water heater takes over. Yet to my knowledge no one has ever fitted a “cold water chiller” in their home to chill the water in the summer.
Even tho i only take creatine on workout day's i really feel the difference when I'm not taking it:-) I will however point out that using protein supplements are not always needed if you get enough through your diet. Im currently only using casein in the morning blended together with oat and banana's:-)
"Experts say that a sudden drop in temperature from hot to cold can be harmful to the human body and especially for people who have chronic cold-related problems. A sudden and extreme change in temperature between inside and outside harms the body"
Hmm crazy.bive watched 2 of your videos now. And it's honestly so bizarre to hear someone say the stuff I've been teaching for years. Not only that bit you present a lot of science to back it up. I've had so much flack from a lot of people when I say a lot of this stuff. I'm def subbing. Good content
1. Contrast Therapy 2. Drink tart cherry juice 3. Active recovery 4. Foam rolling 5. Ghet some creatine 6. Get protein after the workout 7. Hydrate after the workout 8. Shower and change your clothes Thanks Gravity Transformation - Fat Loss Experts !
1. Contrast Therapy -> Switch of cold and hot shower - Sauna in jump to ice plunge or Sauna then taking a cold shower 2. Tart Cherry Juice - After Excercise 12 ounce juice 3. Active Recovery - Doing Light Cardio, Intensity low 4. Foam Rolling 5. creatine 6. Protein post workout
You should ease into it at first trying things like the hot and cold shower. This athlete has been doing this for awhile and his body is used to the shock of the contrast. Personally I love the shock but I didn't start with sauna and ice bath, I started with taking hot showers at night but finishing it with a 30 second cold shower then increasing that time. Now I take freezing showers every morning for a boost and then after workouts in the evening I take a really hot bath and finish it with a shower as cold as it will go. That's my personal preference and not for everyone. Also Ice baths aren't very realistic for most people because who has that much ice to put in their tub? Lol
I use my steam shower at 120 degrees for 15 minutes then I turn on the rain head as cold as massachusett water will get for a minute, then turn off the water and sit for couple minutes and end with cold as it can go to finish. Working great for me and never get sick. I would recommend it to everyone
References
1. Multiple studies show that consuming tart cherry after resistance training reduces muscle protein breakdown and muscle soreness while speeding up recovery.
www.ncbi.nlm.nih.gov/pmc/articles/PMC4271620/
pubmed.ncbi.nlm.nih.gov/26578852/
pubmed.ncbi.nlm.nih.gov/21233776/
2. One of those studies assessed if tart cherry consumption before and after eccentric exercise may have a protective effect for related symptoms of muscle damage. Tart Cherry consumption led to fewer strength losses after working out and sped up recovery.
pubmed.ncbi.nlm.nih.gov/16790484/
3. Creatine is well-known for benefiting strength, power, and muscle growth, as backed by many studies.
pubmed.ncbi.nlm.nih.gov/12945830/
www.ncbi.nlm.nih.gov/pmc/articles/PMC5679696/
4. Creatine can also reduce exercise-induced muscle damage and soreness, as shown by a 2010 study published in the European Journal of Applied Physiology. That’s why it’s a post-workout recovery aid.
pubmed.ncbi.nlm.nih.gov/19956970/
5. Better yet, research indicates that taking creatine after a workout compared to before is more effective for improving body composition and athletic performance.
www.ncbi.nlm.nih.gov/pmc/articles/PMC3750511/
pubmed.ncbi.nlm.nih.gov/18347671/
www.researchgate.net/publication/328075908_Timing_of_Creatine_Supplementation_and_Resistance_Training_A_Brief_Review
6. "Meta-analyses indicated that creatine supplementation immediately after resistance training was superior for increasing muscle mass compared to creatine supplementation immediately before resistance training.” www.researchgate.net/publication/328075908_Timing_of_Creatine_Supplementation_and_Resistance_Training_A_Brief_Review
7. As shown by a 2016 paper, 20 grams of a high-quality protein like whey is enough to produce a significant protein synthesis response after a workout. (keep in mind 40 grams of protein, yielded 20% better results, so at least get 20 but aim for 40g.)
pubmed.ncbi.nlm.nih.gov/27511985/
8. Researchers also found that increasing the amount of protein to forty grams of whey increased muscle protein synthesis by another 20%.
See figure 5B
www.ncbi.nlm.nih.gov/pmc/articles/PMC4985555/figure/phy212893-fig-0005/
9. One study found that athletes who foam rolled their hamstrings after a session of ten sets of ten reps on the stiff-leg deadlift experienced significantly less muscle soreness during the days after their training session than the athletes who did not foam roll.
pubmed.ncbi.nlm.nih.gov/24567859/
10. “Increased parasympathetic nervous system activity acutely, which could be useful in recovery.”
pubmed.ncbi.nlm.nih.gov/26592233/
11. In a study on cyclists researchers found that active recovery consisting of moderate cardio removed lactic acid build up in the muscles, helping them recover from their workouts. (11)
pubmed.ncbi.nlm.nih.gov/11156281/
12. In another study, 26 athletes did high-intensity interval training sessions for four weeks. These athletes were split into two groups. One group engaged in passive recovery after the training session while the other group did active recovery consisting of 15 minutes of moderate jogging. At the end of the four weeks, both groups had similar increases in their cardiovascular endurance. But the active recovery group also increased their anaerobic lactate threshold, which is the amount of intense physical activity they could engage in without a rise in blood lactate levels. Essentially, the active recovery increased their work capacity… and it did that without harming other aspects of their performance.
www.ncbi.nlm.nih.gov/pmc/articles/PMC5916096/
13. In one study, researchers compared contrast therapy to cold water immersion, hot water immersion, passive recovery, stretching, and active recovery. And contrast therapy came out on top.
www.ncbi.nlm.nih.gov/pmc/articles/PMC3633882/
14. Dehydration is very bad, for example one study found that a 5% dehydration significantly reduced testosterone secretion after resistance training while increasing cortisol and norepinephrine.
pubmed.ncbi.nlm.nih.gov/18617629/
Spot on bro🔥👏🏽
Any thoughts on Tart Cherry Capsules if you dont want all the sugar from the juice?
8:35 do you like Bud Spencer movies? :)
Great content as usual. If possible could you make a video on the effect of marijuana pre or post workout like the video you did on alcohol.
Kinda scared to take creatine, a lot
Of
People say creatine will
Damage the kidneys
00:21 - #01 - Contrast Therapy
02:01 - #02 - Drink Tart Cherry Juice
04:00 - #03 - Active Recovery
05:33 - #04 - Foam Rolling
06:41 - #05 - Get some Creatine
07:45 - #06 - Get protein after the workout
09:05 - #07 - Hydrate after the workout
10:05 - #08 - Shower and Change your clothes
Bless you 💯
Thanks mate
Appreciated ❤️
Thanks u 🤗
Thx man was waiting for some saviour
It might sound crazy but I love being sore after workout I feel like I have done very good work
Same
Me to
I like being tired but not sore
You're not crazy at all.
Only way to know I've worked harder than last time💪
You got my subscription with this one. Like I’m studying to be a certified fitness trainer and you literally covered chapters in minutes with this info. All the while you spoke in a way anyone can learn. Thank you.
Taking a cold shower after working out and putting on fresh clothes is a different type of euphoria
Imma try it
On baby
Imma workout tmr, been slacking off😅
@@DARKWOLF-td1lw yh g around 11:00 am
I can’t take cold showers lol
If I spend 10 mins in the shower switching hot to cold my dad will break down the door talking bout I don't pay bills around here
Well, i pay my own bills and I don't want to run hot water for 10 mins either. What I'm thinking, even if I do it for 3-5 mins, it's still probably better than not doing it at all right?
@@markothevrba i wounder myself if its really necessary, i know the benefects. but, comon men
🤣🤣🤣
But its working very well !
And hot showe is only 5 mins next 5 is cold.
seeing other people take action and have good results motivates me as well
What I do for post workout are a 20-minute slow walk with soothing music on; leg stretch; a bottle of water all in at once; a hot and cold water shower(gradual reducing temperature); protein shake. Not even once have I ever had any sore muscle or any physical pain the next day. Great video !! 👍
That's pretty nutty
In the sense of not having muscle soreness
No muscle soreness
How’s that possible
@@Charlesdistrict the hot and cold shower reduces inflammation because of the cold, so theres less blood in the muscles, so it's less sensitive I think
If you tear your muscles your gonna be sore. If your able to walk for 20 minutes straight directly after a workout, I question how hard your pushing yourself. Not trying to be rude. I’m genuinely curious. I too can workout and not be sore if I do those things. But when I have an insanely difficult workout my muscles are torn to shreds the following days.
Never having a sore muscle only means that you are not training properly. Or are some kind of genetic freak (but there are extremely low odds of this)
Honestly man I love you’re content because of you I lost so much weight from the 200s to 175 in 6 months and I’m lighter, stronger and more active than I have ever been and I’m barely 19 I just wanna let everyone know who’s starting to watch this man, listen to him honestly
Nice, I'm also watching the channel so i can lose weight
6 months and that's all?? Hahaha
Pussy. Be like me, I've lost 40 pounds in 2 months 😁
@@REDEEMERWOLF it's amazing when you can read a comment from someone and confidently think "wow this guy is a loser and Noone likes him, not even his own family" stay cool bro
@@jobullins9917 I think he meant it somewhat ironically, but who knows.
@@flyingdart9819 nah, just one of those weak minded people who have always battled with weight, and can't find the necessary motivation to get going, so they shame other people to feel better about their own obesity.
This channel is a breath of fresh air. So many others with some guy blabbing away, do this, do that, listen to me, blah, blah blah...Here we get links to actual studies. Bravo!
Such blessing,honestly you are helping thousands of people with these videos that are always high quality and talk nothing but facts.
Man you are the best at educating people on working out. 👏👏👏
Ive had a cold shower after workouts since January and ever since I have felt a lot stronger, active and less tired
Did u just take a cold shower or go hot and then cold for 10 minutes like what he said in the vid!?
@@mahanziaratdoost2232 I started off cold then hot after, but that was sparingly
Doesn't a cold shower after strength training reduce hypertrophy?
My dad used to go into the sauna after workouts at the gym, and then jump into the cold pool. He was a football college athlete, in his 20's. I never asked why he did what he did. Now I know! 😊 Thank you.
I always thought it was a gold way to have a stroke
@@246madridista6 not stroke but heart attack. Body can’t handle sudden change in temperature.
Your dad was a college athlete in his 20s. Dude how old were you then if you can remember that
@@Schyroh He went to college at 18. He played college football on a full ride scholarship from age 18-22. I was born when he was 26 years old, and had been married to my mother for 3 years, four years after he graduated from college. He was was working as a Federal agent for the United States government. 🇺🇸 He retired with 35 years of service.
He took me to the gym with him when I was younger, when I was a tween, to teach me to integrate exercise into my daily lifestyle. I paid attention to his habits in the gym when we went. Even as an older man at 6ft 4", he stayed in great shape for most of his life. I wanted to stay lean and fit throughout my life, so I paid attention. 🏋♀️
@@UnknownEntity123 No need to be rude, either.
1- Contrastes (0:35): Ducharse con agua caliente por 1min y luego 1min con agua fría, así durante 10 mins. Esto es la mejor forma de recuperar tus músculos tras un entrenamiento (comprobado científicamente).
2- Zumo de cereza: 2:07, muy eficaz para la recuperación por sus altos valores antioxidantes.
3 - Hacer "Active Recovery": Es decir, un poco más de ejercicio durante 15-20 minutos de forma suave. También es bueno hacerlo en los días de descanso.
4 - Foam rolling
5 - tomar creatina
6 - tomar proteína 7:45
7 - beber agua porque es fundamental mantener los músculos hidratados para que crezcan
8 - ducharse, porque no hacerlo puede causar acné y demás bacterias
I love how after 3 years of Duolingo. I am able to understand most of your spanish. Thank you for writing it. I am now more confident in my abilities☺️
I love how after 3 years of Duolingo. I am able to understand most of your spanish. Thank you for writing it. I am now more confident in my abilities☺️
I love how after 3 years of Duolingo. I am able to understand most of your spanish. Thank you for writing it. I am now more confident in my abilities☺️
I love how after 3 years of Duolingo. I am able to understand most of your spanish. Thank you for writing it. I am now more confident in my abilities☺️
I love how after 3 years of Duolingo. I am able to understand most of your spanish. Thank you for writing it. I am now more confident in my abilities☺️
If only every single person who goes to the gym had access to a suna or those who work out at home.
I am a student and can't do those sauna stuff and cherry juice. Gotta watch out my budget man. Whey and creatine is expensive
@@ProudSalafi i feel you man. Unfortunately its expensive to stay in shape and healthy but its cheap to be unhealthy which doesn't makes sense to me even though I know the answer to that. If you want a cheap yet very good quality creatin look up German creatine on Amazon im not sponsored or anything but ive used it and its really good stuff at least if you can get that and just try to take your micro nutrients through food with good training, at least 6 or 7 hours of sleep, plenty of water and cold showers after each workout and a muscle roller I think you be alrite. If you can't afford a protein buy yourself a bag of peanuts, oat meal and a bag of beans. Boil the beans till they are cooked, blend all three into a smooth with almond milk which is cheaper and cleaner and you have yourself some home made protein at least that. You won't spend a lot of money and you will get something better than nothing naturally. Im no expert but this stuff has worked for me in the past and it can work for you too hopefully
@@ProudSalafi assuming you aren't allergic to beans, peanuts, or raw oatmeal you can't go wrong with this drink.
@@ProudSalafi supplements are cheap in India
@@FALCONMINISTUDIOS Thanks bro for the amazing info I really appreciate it. I have been working out for 4 plus years now and I can afford whey and creatine but I eat oatmeal and a lot of eggs cause it's so cheap but sooo good.
Icy cold showers are awesome. It’s like an energy boost.
But a study showed that only cold shower helps with muscle recovery but decreases your gains
@@thomas.thomas that doesn’t make sense
💯The best ever 👍🏾
Better then coffee it wakes me up in the mornings
@@thatguyjy7704 it does, it heals faster but it won’t gain the same amount.
Although cold exposure is great in general, Cold exposure shortly after resistance training has actually been shown to reduce/blunt some of the muscle growth
The hot and cold is the definitely best!
I’ve done it and you feel like a brand new person. Thanks for your help
Personally from my studies I've always found exposing ones self to colder temperatures, to cool-down the warmed up body, and then re-introducing the heat (Sauna, bath, etc) to be more effective than the way you described it here. HOWEVER, I hate that I suffer from Cold Urticaria (Cold allergy) so I can't do the contrast method :(
I too have cold uticaria and it sucks I break out in welts and they itch so bad
I’m in a hot bath and FURIOUS at this man. Is it the temperature? Why am I so irritable right now?
3 simple words: this editor rocks!!!!!!!!!!!!!!!!!!🔥🔥🔥🔥
This is easily the best fitness channel on UA-cam
Pretty good but i wouldnt go that far
Good but maybe athlean x is better
Renato cariani says Oi
@@JorgeMiguel147 és tuga?
@@josephwarner1751 yes agree 100% with you.
i really really learnt few things. Some from video i remember:
1. hydrate
2. casein after workout is awesome
3. 40g protein after workout
4. cold/hot water after workout / sauna and showers
5. tart cherry!
I love when my muscles are sore, then a good stretch makes that muscle twitch. I don't know if its just me, but when my muscles are sore the next day, I could yawn or stretch which causes that sore muscle to twitch like crazy
This is so good comprehensive info no bullshitting just straight forward relevant information. Also the short clips at 8:34 were hilarious.
Funny I was looking for this type of content! And it just appeared! Love your content bro. Keep up the good work. Definitely is helping me with my weight lifting.
1:35 I was surprised when John Abraham came from nowhere lmao
I was surprised when he shown milkha singh
Indian Audience chahiye usko aur kch nhi 🤣
@@OggyAdityaNathh sahi kaha😂
I drink a bottle of kefir/drinkable yogurt after workout. ~40-50g high quality protein, a lot of bioactive cultures, it's a drink, sour and filling. I think it's a better more natural alternative to whey protein mixed with water.
Wow, I recently started working out to lose weight, maybe build some muscle, but this is super helpful and really informative/detailed
The gym I go has a small swimming pool. So after my workout I go to casually swim for 15-20 mins there. Ofc,in order to get in the swimming pool you have to take a short cold shower first for hygiene reasons. This helps me do the cold shower part and active recovery. Now I know.
I worked out too much today, and I couldn't even press the acceleration pedal on my car...
Thats why I use the bus
@@christiangiardina4541 I worked out so hard even the bus driver couldn't press the accelerator.
@@darioinfini thats Crazy man
@@christiangiardina4541 I benchpressed the bus driver and he sprained his ankle. LOL j/k.
Now that's a good pump
Mike from Elk Grove California age 63. Its essential a good recovery after a hard workout is a must. I use a ice pack on the back of my lower cervical to help lower blood pressure and any inflammation at the base of my cervical.
1:36 they used housefull 2 clip...it’s great if Indians watch this awesome channel too! 👍🏻✅
They are very resourceful when it comes to clips😂😂😂😂
Woh scene dekh k hum comment section mein aya. Pata tha koi chutiya mention karega.
Haha same bro
Bro nobody cares
Yes
One thing I love to do after workout is sleep like a log, and the next morning I wake up, my muscle isn't sore, but the capacity is improved. Idk if I am doing the right thing, but it helps me feel better.
Absolutely love this, my favorite UA-cam channel hands down
Why would anyone want to reduce post workout soreness?? That's the best part of the workout!!! I love that pain💯💯💯
Its about the feels
So i can workout more tomorrow duh 🙄
@@pkm_ken5833 No! You work THRU the pain, DUH!!!
porque tengo que trabajar el dia siguiente lol
@@tonyhoward211 that's the best part
I love your videos! Just started getting back into fitness and your tips are incredibly helpful, motivating and inspiring! Thank you 🙏
this is 1 year later, how is your fitness journey going?
“Whether you want to burn fat or build muscle, your workout is one piece of the puzzle” This man spittin 🔥🔥🔥
Guy's Don’t underestimate the power of compound exercises. Make sure you include them in your workout routine. They’re your best tools for maximum muscle growth and weight loss. 💪💪XX
According to Dr. Andrew Huberman cold water baths after workouts do reduce inflammation but therefore also reduce muscle growth. So for those of us interested in hypertrophy cold baths are not recommended. Although doing them prior to a workout can actually provide extra energy.
Very interesting, and it makes sense too. thanks for the knowledge
You're just amaziiiing! Enjoyed every single sec of this science-based video.
I don't think telling my wife that I'm headed to a Korean bath house is going to go over well.
And an other thing so importance, this is keep the spirit on the good condition. Nice video, thank you!
I experience really long doms, upwards of 6 days, for just light to moderate workouts (50 air squats). Going to do all of these and see if it helps. Glad to see they also make tart cherry powder since I’ve eliminated most sugars.
GREAT VIDEO! i knew lots of this already. But it helped remind me that i need to do some of these. Very well explained and informative. Thanks! appreciate your hard work.
hey, nice work bro, I find your video really helpful now after watching I have less muscle stiffness and I feel more relaxed
Thank you for all this sincere information without trying to sell me anything or make me sign up for something , turning 39 soon and I promised myself I wouldn’t be fat and fourty this is great information
If your reading this Comment...
Keep on going and Never give up on Working out as much you love doing it, Even if it's very Hard doing work outs, I'm talking to the ones who do it. Believe you can do it, let your own body recover from any Damage, then Work out Strong to your Fullest...
You got the Power.. you got the Engry, you got Strength.
Your own powerful Will over the Soreness, Pull up/push down/ grab/Dumb-Bell/weight lift, Making you feel Stronger.
"You. Are. Strong."
- Me telling you. 💪
The craziest thing after getting tired is that after you lie down on your bed that feeling is just something🤤
I saved this video to watch later just now, I kept watching I had already hit the Sub button. New solid info. Good Content...
Be careful when you do contrast therapy I do it and it's really good BUT you COULD experience shock leading to cardiac arrest. It's rare but can happen. Also, I CAN'T not shower after a workout I'd feel dirty lol.
The thumbnail is crazy! I love it
That Dude has foam roaler.. you can see it rolling at 6:20.. but this i belive is entirely incorrect. Taking a cold shower after a workout and changing into clean clothing is a different kind of joy though.
thanks for the great content man! well done!
00:11ഉണ്ണി മുകുന്ദൻ unni mukundhan malayalam actor wow
I will start showering after my workouts from now on thnx for the advice 😆
You dont? 😳
@@shiiny2053 he mean right after
@@rynoekam1411 i mean, duh
It’s been a couple of minutes so far, great video 💯
Straight to the point
One of the most informative and useful workout videos I have watched in a while.
Thank you!
1:36 mins Bollywood movie Houseful Movie clip. Loved this.
Haha
Clod showers help lactic acidosis build up but they have actually been shown to decrease your strength and muscle growth (and I’m not biased, I used to be a cold shower lover)
I'm surprise Yoga and meditation isn't in the list after a hard work out. There was a time when I lift weight until my whole body sores, I could have sworn it would take me 3-4 days of recovery, but after meditation for 30-40minute, the next morning my whole body completely recover.
Agreed 👍
Id be pleased if u can just explain wat is it that feels like a tear in the bicep when working out, its not sore at all
Lift harder and longer you’ll feel it.
Lift heavier and do isolated bicep workouts
If it feels like a tear it probably is a tear
Eccentric damage is what that is
Go see a doctor
Thank you for this video it’s going to help me a lot and good job on working on it to I love how you have real sources instead of “trust me” it’s impressive how much you know.
Tart cherry 🍒 is dope! Never had soreness since drinking 3 months ago. I usually mixed it with collagen powder. Taste amazing!
ARe tart cherries the same as regular cherries, or a different type? If so, where can you find them?
Woah a new content
Thanks for this 👌🏻
The contrast therapy is something that belongs to the daily habits of most nordic people. I've lived there for more than a year and can tell you that's a fantastic thing to do (even though at that time I wasn't training)
Thank for the video. I learned a few things I didn't know that would help. Trying to gain muscle mass as a type 1 disbetic is tough enough, this info helps!
1:12 from tamil movie 🔥🔥🔥🔥
Atharva🔥
ஆமா பா
I had no idea post workout foam rolling had such benefits. Right after I saw this in your video I looked up foam rolling online. It definitely came out on top when compared to stretching after working out. Definitely going to replace post workout stretching with foam rolling from now on. Thanks Gravity Transformation
exposing my body to a hot temperature followed by cold often got me to develop influanza. Used to do it because my trainer told me the same, but I guess it's not meant for everybody.
Does vapo rub and plastic rap help with losing subconscious water in you belly fact, I am thinking about trying it.
Your channel is amazing bro!!! Thank you for all the advises!!
ഇതിൽ ഉണ്ണി മുകുന്ദനെ കണ്ട് ഞെട്ടിയവരുണ്ടോ...??
Epla
0:11 Unni Mukundan
Und
😄😄
Und undee 😹😹
My father was a karate master and got paralysed because he took a cold shower without cooling down after the workout and doctors said one his brain cells are damaged . He passed away 10 years ago. I ain’t no doctor but cool down your body before taking a cold shower .
Sry about your father... 😓
These videos are helping so much. Thanks for the info.
Fantastic and professional video as always.
Just one side note regarding Creatine to be conscious about: it increases sensitivity to DHT hormone meaning more body hair and less head hair for those who are prone to balding.
This myth is still around?
I love that he uses references clips from Bollywood as well 😁😁
I really love this channel its bascially channel of science and nutrition professional
1:39 that scene from house full 😂🔥
I’ve tried the cold shower thing, but here in Arizona older homes like mine apparently didn’t have the pipes buried deep enough and so from April to October you could turn the dial all the way to freezing cold and the water will still come out somewhat hot. It’s hard to run it hot in the winter too but at least after a minute or two the heated water from the hot water heater takes over. Yet to my knowledge no one has ever fitted a “cold water chiller” in their home to chill the water in the summer.
Meanwhile here in Finland you can jump in a lake of your choice any time of the year and find it freezing
I love this channel. No BS all research based.
I HOPE GOD BLESS EVERYONES DAY🥰🥰🥰
1:12 actor adharvaa Tamil actor 🔥🔥🔥
Ama pa
Naa comment adikalaam nu vandha... already adhu comments la iruku😂
ஆமா மாப்புள...!
ஆமா ... நானும் அதை தான் நெனச்சேன்
So what??
I love the usage of data and papers in your claims. Also is super easy to understand, thanks!
1:13 Atharvaaa💥💥
Amam bro ❤🔥🔥
@@JASHIMSKILLS 😇
Even tho i only take creatine on workout day's i really feel the difference when I'm not taking it:-) I will however point out that using protein supplements are not always needed if you get enough through your diet. Im currently only using casein in the morning blended together with oat and banana's:-)
take 5g a day of creatine
Good Inputs. Keep them coming
ഈ കമന്റ് ബോക്സ് ഇനി മലയാളികൾക്ക് സ്വന്തം
peWer വരട്ടെ 🔥🔥🔥🔥
Pewer pewer unnii mukunthan
@@drhulk7871 evdeya
What ?
@@wyldshot666 pew pew 👉
@@fursure6189 Lol. Thanks ?
"Experts say that a sudden drop in temperature from hot to cold can be harmful to the human body and especially for people who have chronic cold-related problems.
A sudden and extreme change in temperature between inside and outside harms the body"
Hmm crazy.bive watched 2 of your videos now. And it's honestly so bizarre to hear someone say the stuff I've been teaching for years. Not only that bit you present a lot of science to back it up. I've had so much flack from a lot of people when I say a lot of this stuff. I'm def subbing. Good content
Don't jump into cold water immediately after warming up the body, you may get heart attack.
Yeah they tryna kill people
Init... I was thinking about da same ting😂😂😂
bruh people have died from going into a shower on a hot day. Please don't do this guys
Or pneumonia
Yea if you’re 80 years old. I do this every day, it’s great
1. Contrast Therapy
2. Drink tart cherry juice
3. Active recovery
4. Foam rolling
5. Ghet some creatine
6. Get protein after the workout
7. Hydrate after the workout
8. Shower and change your clothes
Thanks Gravity Transformation - Fat Loss Experts !
0:12 is that unnimukunthan? Yes it is a Malayalam movie actor..
Just completed workout....
mind blown love this channel
👍📯
1. Contrast Therapy
-> Switch of cold and hot shower
- Sauna in jump to ice plunge or
Sauna then taking a cold shower
2. Tart Cherry Juice
- After Excercise
12 ounce juice
3. Active Recovery
- Doing Light Cardio, Intensity low
4. Foam Rolling
5. creatine
6. Protein post workout
I hope I will have enough energy left for these 👀
Yea true
Just do the cold showers it’s amazing,with the hot weather coming the water will be warmer though so occasionally I do ice baths
@@Ninjersey1 okay, thank u dude
I honestly am scared about contrast therapy someone can feel really really bad and have a termic shock and this can lead to death...am I wrong?
You should ease into it at first trying things like the hot and cold shower. This athlete has been doing this for awhile and his body is used to the shock of the contrast. Personally I love the shock but I didn't start with sauna and ice bath, I started with taking hot showers at night but finishing it with a 30 second cold shower then increasing that time. Now I take freezing showers every morning for a boost and then after workouts in the evening I take a really hot bath and finish it with a shower as cold as it will go. That's my personal preference and not for everyone. Also Ice baths aren't very realistic for most people because who has that much ice to put in their tub? Lol
I use my steam shower at 120 degrees for 15 minutes then I turn on the rain head as cold as massachusett water will get for a minute, then turn off the water and sit for couple minutes and end with cold as it can go to finish. Working great for me and never get sick. I would recommend it to everyone
0:01 Rajkumar Rao Indian actor 💫♥️
0:10 ഉണ്ണി മുകുന്ദൻ അല്ലെ അദ് ........ Powerr.....🔥
Pinnallah ❤️