How to Clean Up After a Workout

Extreme workouts come with a long list of risks, including straining muscles, accidents, injuries and cramps. Yet, your post workout activities can also cause damage if you are not careful. After bodybuilding, your muscles are in a semi state of shock, and need some TLC and recovery time to avoid harm.

Consider what you are doing right after leaving the gym. Do you head to the nearest fast food joint to load up on calories? Or are you hitting the showers right away? If you have developed the habit of jumping into the shower right after a workout, you are putting your buff bod at risk, especially if it is a cold one.

Warming Up and Cooling Down

As your trainers have hopefully drilled into your head, it is extremely important to warm up before any strenuous exercise or workout. Working out heats up the body fast, but by doing some light warm up exercises beforehand, you are eliminating the risk of muscle cramping. In contrast, once your muscles have been pushed to their limit through exercise, they need some time to cool off in order to return to their normal state. If you push this to happen too fast with a cool or cold shower, you can cause your body to go into shock.

How Long Will it Take to Cool Down After Working Out?

Go ahead and order that Big Mac before hitting the showers. Cooling down after a workout takes between 20 to 30 minutes, giving you plenty of time to enjoy a quick meal before cleaning up. After you are cooled down, take a warm shower as opposed to hot or cold. This will help continue the cooling down process while soothing achy muscles.


What Happens if There is No Time to Cool Down After Working Out?

This happens to a lot of guys at the gym, especially on weekday mornings. Having to rush right off to work after working out, they jump straight into a shower, not weighing the risks. Then, once they get to work, they find that they are in excruciating pain as the muscles start to retract. You’re better off washing your face in the sink, using a konjac sponge to clean the sweat from your pores, and throwing on a ton of deodorant. Using a konjac sponge will at least allow your face to look clean and fresh – without any chemicals or anything, which is a plus – even if what is under your suit isn’t. Of course, the better solution is to get to the gym a half hour earlier so that you have enough time to cool down and take a shower before offending your coworkers.

Choosing to work out regularly is much more than just making it to the gym daily. In order to get the most benefit, as well as not put your body at risk, you have to consider your activities before and after exercise as well.

Is a Session in an Infrared Sauna Beneficial After a Workout?

Every bodybuilder wants to make sure that they are getting the most from their workouts. The best way to achieve is this by making sure that the body continues to burn fat and develop muscle even after the workout is over. You can accomplish this by taking advantage of an infrared sauna after a work-out.

An infrared sauna benefits you by helping to keep your metabolism up, while drawing out toxins from the body. The trick is to wait about 2 hours or until your muscles have begun to relax to get the most benefit. This helps in maximizing the effect of the toxic cleansing, and keeping your muscles in a state where they are still developing.

How Does an Infrared Sauna Work?

Instead of using steam to heat the body and encourage healthy sweating, an infrared sauna relies on special lighting. This type of heat penetration goes deeper into the muscle and tissue, drawing out the toxins that are normally hardest to reach. This technique will make you healthier and enhance your workout.

Toxins from alcohol, excessive sodium and processed foods are running rampant inside of your cells, and could cause illness later in life. The infrared sauna targets those pollutants and forces them from your body in secreted sweat.

The best thing about an infrared sauna is that they can easily be purchased as a portable unit and taken advantage of at home. So long as you have an outlet nearby, you can sit inside of a portable infrared sauna whenever you want to. Just make sure that you start with short 20 minute sessions and never stay inside for longer than 45. Check review sites for the specs on some popular models to find one that meets your needs for the right price.

The Sauna Relaxation

Even though your muscles are getting an enhanced workout, and your sweat glands are working double time, you are in a completely relaxed state while inside of the infrared sauna. This will encourage a good after workout wind down and a much needed good night’s sleep.

bodybuilderBurning Fat

The heat from the infrared sauna is also beneficial for the burning of excess fat. As it raises your metabolism you are able to passively destroy unwanted fat cells by turning them into energy that your body then uses. This can help you reach your fitness goals faster and easily maintain a healthy weight.

The workout does not have to end once you set the barbell down. By using a sauna with infrared technology you can continue to enhance your muscles, burn fat, destroy toxins and most of all reach a relaxed state that is conducive to sleep.

Taking Your Workouts on Your Camping Vacation With You

Getting out in the wild for a camping trip as they discuss at is a great way to relax your body and mind. Trouble is, being miles away from the closest gym could cause your workout routine to suffer. Not to mention, who the heck wants to leave all that fresh air and nature for a sweaty hot gym?

I love vacations at a campsite. Pitching my family sized tent, cooking healthy meals on my camp stove and getting cozy at night inside of my sleeping bag. What I have learned over the years is a number of ways that I can still workout without it ruining my vacation.

The options are endless for cardio exercise. You can do laps around the lake, or get in it and swim your laps. You can also get on a real bike for a change and roam the campgrounds while working out your heart and lungs. So long as you are staying physically active while camping, you are going to give your heart a workout.


With boulders and tree trunks scattered around the woods, it should be easy to exercise your lower body. You can do your wall squats, lunges and step-ups on any surface, even if its not gym regulation. The squirrels may look at you funny, but they’ll get over it.

The one piece of equipment you should pack is an exercise tube with handles. Just wrap it around the nearest tree and you have an instant upper body workout. Lat pull downs, back rows and kick backs can all be done this way. Wrapping the tube around your seat will also give you an option for shoulder presses and tricep extensions.

The exercise tube is versatile, giving you dozens of ways to expand your campsite workout options. Stand on it for bicep curls, sit on it for your triceps or use it to stretch out your legs.

Sit ups, squats or planks can all be done to workout your abs. Just roll your sleeping bag out and you have the right spot you need to complete your workout.

Most of your camping activities can also provide a good natural workout. Even setting up your family tent and gathering wood for the fire. Both of these work your heart, lungs and upper body. Sports activities like archery will also workout muscles that may not be used to be used.

Take a row around the lake. Rowing naturally gives you the same type of workout as the rowing machine back at the gym, only with better scenery and cleaner air. Hike around the campsite instead of going no where on a treadmill. Just being consistently active will make you feel like you didn’t miss a single day at the gym.

Don’t ever let a gym obsession stand in the way of a vacation like camping. Being healthy starts with a clear and fresh mind. Something that camping out in the wilderness can provide in spades.

The Importance of Endurance Training as a Part of Your Workouts

Body builders have a bad habit of focusing only on strength exercises, forgetting about endurance. By doing so they are actually hindering the rate at which their muscles grow, as well as doing damage to other parts of their body.

Endurance training involves breathing. Basically it is pushing your body to the limit so that every breath you take is an effective one. Athletes such as runners depend on endurance training to ensure that they are able to make it to the finish line.

Cramping while exercising is a sign that your body is not getting enough oxygen. As the muscle becomes deprived of oxygen it will tighten up and cause sharp pain. This in turn will cause you to have to stop exercise and give the blood time to re-oxygenate before starting again.


Aerobic exercise is one type of working out that focuses on the heart and lungs. By starting out movements slowly, your body gets used to the pace and begins to adjust. Little by little your circulatory system and lungs become used to the added demand for oxygen and will increase their rate of supplying it.

Another way of improving your rate of oxygenation is by singing like they teach at Singing forces your lungs to their limit, and increases blood flow to the rest of the body. You don’t have to join a chorus, but you could learn to sing online and learn the special techniques artists use to control breathing. Online singing lessons like these can give you an edge over other body builders as your rate of oxygenizing muscle remains constant through out a meet.

Become a better balanced athlete and you will become a stronger weight lifter. Muscle is dependent on oxygen to grow. Deprive the body and you are inhibiting those arms and pecs from getting stronger. Warm up thoroughly before lifting weights and always sing your way to the gym. These activities will start the blood pumping better than anything else.

Along with learning how to control your oxygen intake, you should also be practicing a healthy diet and taking vitamin supplements. Proteins, carbs and vegetables all contain elements that increase the metabolism and increase blood flow. Begin a balanced diet and watch your body pack on muscle.

There is a lot more than building muscle than lifting weights. Practice many forms of exercise, sing loud in the shower and eat balanced meals, and your strength is going to naturally improve.

Listen up Ladies to How You Should be Dressing For the Gym

For some people, going to the gym is the equivalent of going to Friday night ladies night. But there are special gyms for those kinds of guy. Planet Mayhem is in support of the real gym, where people are more interested in how much weight they can lift than how much that chic weighs. Don’t take this as an invitation to try and bring your flirt on at my type of gym ladies. If you want my attention, be serious about working out.

To that end, let’s talk about how you should be dressed if you are really serious about getting to  the gym for to work out.

Your Hair and Make-up

There is no hair and make-up at the gym! Your hair should be up in a ponytail if long. That’s the extent of it. And the only thing we want to see on your face is sweat. If you are going to lengths greater than that before going to the gym you are wasting your time and energy. Not even a splash of lip gloss grabs our attention.

Ladies Clothes for Working Out

Let’s be practical ladies. There should be nothing hanging out from your gym shirt. Yes, it should be tight, and can even be a tank, but there should not be much skin to show. Workout equipment is not padded, and you should be protecting your skin as much as possible from that. Tight t-shirt works the best by giving you mobility without too many lady parts popping out.

Pants should be tight as well. Not because we are looking at anything, but because loose clothing can easy snag up in the machinery. Latex or spandex pants seem to be a favorite, as are shorts which are fine so long as you keep the covered up rules that went with shirts.

Fitness Training

I don’t ever see any problems with shoes. Ladies that come to my gym know that sneakers and socks are mandatory.

There’s One Other Thing…

The only part of a woman’s gym wardrobe I will concede on is her scent. I don’t meant that you should drown yourself in the latest perfume though. That mixed with sweat is usually gross. But essential oils are nice and since they are natural, they don’t react badly to your sweat. You can apply them directly to your skin, or you can use this necklace I saw the receptionist with. It’s called an essential oil diffuser necklace and it holds the oils and just lets out a small amount of aroma at a time. Otherwise, you can use a diffuser at home before you work out to get you relaxed – just look to find reviews here at

So now that you know the rules make sure that you adhere to them when going to a serious gym. Working out is work, and you should treat it that way at all times by dressing appropriate.

Is it Possible to Go From Gym to Office?

With the busy schedules of those who want to stay in shape, they are often forced to head straight to work (or a night out) after their workouts. If you are the high maintenance type this may be hard to pull off. By following these few simple steps, you can go from walking the tread mill to walking into your office without one strand of hair out of place.

Plan Ahead

You know you are going to be rushing out the door the next morning anyway, so plan ahead and have all of your stuff ready in your car. Not by the front door where you will inevitably leave something important, but inside of your car. This means all of your clothes, shoes and toiletries that you normally have at your disposal.


Hang your work clothes carefully and protect them with a plastic bag. Your shoes will be fine in a bag as will your toiletries, but don’t expect to find an iron handy if you do wrinkle that Brooks Brothers suit. When you leave for the gym in the morning you can just throw on your work out clothes and go, knowing that all of your important stuff is already taken care of.

What Toiletries do You Need?

Don’t expect the gym to supply you with anything. If this is something that you expect to do often, we recommend that you have a replica of your home bathroom inside of your locker. This means your shampoo, conditioner, Braun toothbrush (reviews here) and toothpaste. It may seem unnecessary, but having an electric toothbrush handy at the gym at all times will not only help you in getting ready for work.

Don’t forget soap, deodorant and a clean towel either. You don’t want to take a nice hot shower only to have to dry off with your sweaty gym towel. Also don’t forget about those items that make you look good too. This includes your hair styling products, an extra brush and even a blow dryer if you need it. Ladies you are also going to need a separate bag for your cosmetics and perfume.

When Else Can You Pull This Off?

Gyms see a lot of these on Friday and Saturday evenings, but mostly with the guys. Wanting to look buff before they head out to the club, they hit the gym first and do a bunch of reps. The same rules apply here, except that the choice in clothes is always vastly different than what is seen on the way to work in the mornings.

Some Things to Remember

Showering at the gym is not for everyone. Some people are naturally uncomfortable with this idea. If this is you, plan your gym trips for right after work and then head home to clean up. If you do shower at the gym always use flip flops. This is just a precaution to keep your feet from developing athlete’s foot, which is highly contagious. Also leave the shaving for at home. For ladies this can be awkward to pull off at the gym, and for guys it is just too darn messy.

Simplify your busy schedule as best you can, without missing out on your daily trips to the gym. With some careful planning (and an extra electric toothbrush and some of that handy dandy whitening tooth paste they make these days) you can always make time for an hour or two of intense working out.

Is a Muscle Maximizer Supplement the Right Way to Get in Shape?

Building muscle mass takes hard work and dedication. It involves a change in diet, routine exercise and a whole new attitude about the way you feel when it comes to being fit. There are numerous ways to accomplish this, and get your body in the shape that you want. You just need to find the combination of methods that works best for you.

Change Your Diet

The first thing you must do is make a drastic change in your diet. While you might be able to skimp out on workouts every now and again, not eating right will simply not allow you to gain muscle mass. Your body relies on an enormous amount of amino acids to build muscle. These are only found in foods that are high in protein. This means cutting out junk food and eating lots of lean meats, eggs and tofu if you have any chance of increasing the diameter of your biceps.

You do have to be balanced though. Make sure you also get a fair share of vegetables, especially the leafy green ones. These are packed with essential nutrients that will keep your entire body healthy while you focus on making yourself look better.


Muscle Building Supplements

There is a lot of controversy swirling around taking supplements meant to bulk muscle, but the truth is these can be highly effective in helping you build your muscle tone quickly. Check out somanabolic muscle maximizer reviews to see for yourself how many men and women are reaping its awards. While there a number of different types of muscle building supplements, you are going to find that one works best for you.

These pose no risk to your health and only provide a natural way to help you to achieve your goals faster.

Working Out

Of course pills and protein are not going to build the muscle by themselves. You are going to need to hit the gym too, and work on it by lifting weights and doing endurance building exercises. Many bodybuilders are now going crazy for CrossFit training, an exercise regime that combines unique and rapid movements to work out your entire body. This is an extreme workout that delivers amazing results. If you think you are up for the challenge, consider joining one of these gyms in your area.

If not, regular exercise is going to help you achieve your goals too. Just make sure that you give attention to all of your muscle groups. There is no bigger turn off then a guy with six pack abs and chicken legs. Use various gym equipment and push your body just over its limit in every area if you want to see the best results. If you are having trouble, enlist the help of a personal trainer to assist you with the right techniques and weights for your body.

 By incorporating all of these methods, you are working not only towards expansive muscle growth, but to overall great physical health. The combination of diet, supplements and regular exercise is the perfect recipe towards building the perfect body.

Different (And Fun) Muscle Building Exercises

You don’t have to hit the gym every time you want to work on your muscle mass. You don’t even have to lift weights. If pumping iron has begun to bore you, but you still want to keep working out, there are plenty of other fun ways to keep stacking on muscle. Even better, some of these methods will even work on those muscles that are getting missed by your typical reps.

Working in the Yard

So mowing the lawn may not be your favorite fun activity, but it does get you outside. Give the ride-on mower to your unfit neighbor and stick with the traditional push mower. You are exerting a lot more strength than you think, and using muscles that you forgot you had all over your body. Pushing a lawn mower works your forearms and biceps, chest, legs and glutes. That’s a lot of muscle workout for a few laps around the yard with the lawn mower. Who knows, maybe you’ll be inspired to mow the unfit guys lawn next door.

Other types of yard work also work, such as gardening. While not as intense, you are still working muscles. In the winter, your least favorite activity, snow shoveling, also helps add inches to the biceps.


Now we’re talking. Fishing, especially cast fishing, is a great workout for the arms. Especially when you catch something. You won’t need much more than a sturdy fishing rod, line, bait and a cooler to store all those fish (or beer). Once water side, start casting away and giving those overlooked shoulder muscles a workout. The reward is not just bigger muscles, but a tasty dinner.



For something really different, and a lot of fun, try archery.

There is a lot more strength involved in pulling back a recurve bow than you think. Just check out the muscles on Robin Hood.

If you have never participated in this sport before look for a beginner recurve bow, along with a large target. Your large target should not be your unfit neighbor, but rather a large inanimate object. An arrow for a recurve bow will hurt, so make sure that you choose a spot to try out archery where there is no risk of hurting anyone.

This sport, showcased on, works on the muscles in your hands, forearm, biceps and shoulders. Plus if you run to collect your arrows you can work on your legs too.


Actually throwing any object around your yard is a good muscle workout. Plus it’s one you can do with the kids, the dog, or the unfit neighbor. So long as you are putting as much force as possible into your throws, you are working out the muscles in your arms and shoulders.

All of these suggestions are designed to get you out of the gym once in a while. Working out is a whole body process that also requires some bursts of fresh air and fun from time to time. By incorporating these ideas into your weekly routine you are not only working out your muscles, but your mind and spirit.

Motorcycle Riders Can Be Physically Fit Too
fitness for motorcycle riders

Bet this guy rides a bike.

Are you an avid motorcycle rider and you are looking for ways on how to shift to a healthier lifestyle? More and more people nowadays are getting more concerned about their overall health as they would like to live longer. If this applies to you then you should start shedding off that beer belly and start growing those muscles instead.

Usually when you picture a motorcycle rider, you would be thinking of that long bearded, fat guy that is hiding his fat face underneath his helmet or shades drinking beer on a bar laughing crazy with his fellow motorcycle riders. Let’s make a difference by showing people that motorcycle riders have a chance to make themselves look better and live healthier. You are never too late to make a change even if you can hardly sit on a couch because of that extra weight in your belly.

You don’t have to start by being hard on yourself. You must keep in mind that if you want to make changes or if you want to get results, it is essential that you enjoy what you are doing and you don’t stress yourself out just like you are in a hurry to meet a deadline. Starting with a basic fitness regimen will help you shed off excess belly fat.

Remember how you first started out riding that bike? Go like that. Do your research, read reviews just like those old helmet reviews you looked at before shelling out for a new lid. Go with what feels right, but also has some fact behind it.

The first thing that you should work on is the flexibility of your muscles. You can start with stretching exercises to keep you warmed up before working out. You can opt for anaerobic workouts such as weight training. This helps burn fats easily and at the same time tone those muscles to keep your body fit.

Aside from weight lifting, you should as well opt for cardio exercises. Cardio exercises allow the oxygen to circulate into your body properly which helps in maintaining a healthy heart and body. You can start with a little brisk walking on a regular basis and if you are now more comfortable, you can shift to jogging.

Being able to adapt to a fitness regimen may be challenging at first as you are not used to this. However, if you opt to have a body that is physically fit, your fitness regimen should turn out to be something that you really enjoy doing.

We are aware that most of the motorcycle riders we see don’t really have that hunk look like what we see on action movies. But of course there is always a way to change how things look and with enough discipline and hard work, there is greater success in achieving a healthy and physically fit body.

Exercising With Your Pet Dog
dog exercise

Did you know this guy needs his exercise, too?

Are you aware that your pets need exercise too? If you are planning to shift to a healthier lifestyle and get yourself engaged in exercising from time time, you can bring your pet dog along with you and start exercising together.

Aside from the usual food that you give your dog and regular check ups to its vet, you will also have to think of its physical appearance. If you want to physically fit yourself to make you feel a lot better, then your dog needs to do this as well. However, what can be challenging for you is on how you will be able to perform exercises with your dog.

Well, since exercising needs to be a step by step process either for you or for your dog, you can start with walking. Walking your dog every morning before you go to work can be a good exercise for you and for your dog. Brisk walking is a cardio exercise. This will allow your blood to circulate properly and also allow you to breath in oxygen normally into your lung which can help your heart work as normal as it should. This activity gives the same health benefits to your dog, so engaging with this activity as often as possible is recommended for both of you.

Cardio exercises will not only be beneficial for you but your pet dog as well. If you don’t want a lazy dog in front of your lawn, then this is one good healthy activity that you can engage with your pet dog. Your pet will definitely enjoy this as it is spending more time with you.

This is one great workout for our pet dog. Since dog are known to be active animals, they would definitely need a regular stretch as regular as possible. You will need to expose them to air instead of having them contained in just one place. Aside from walking the dog everyday, you can also allow it to run around your yard. If you don’t have a fence to safely keep them, you can make use of wireless dog fences from where you can safely keep your dog monitored and safe from harm.

You can absolutely make your daily exercises more exciting for you and your dog. This can be one great bonding time for you. You can either do this before going to work or after you come home from work. If you really don’t have that much time, you can walk your dog during weekends. Just spend a little time with your little friend. He needs some of your attention too. Keep him safe and loved and you’ll get more from this man’s best friend.

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