Category Archives for Workout Routines

Best Weight Bench Reviews – Do NOT Buy Before Reading This!

Planning to buy the best Weight Bench for Your Home Gym? Read our in-depth Weight bench reviews, comparison charts and top picks for 2017 to help you make the right buying decision. 

If you’re thinking about building a home gym, we are sure the power rack, adjustable dumbbells, weight plates and barbells jump to mind at first, isn’t it? But having the right weight bench can be a game changer.

A weight bench opens the door to a plethora of seated and lying down exercises like the chest press, hammer curls etc. But with tons of brands and models available making the right pick can be both stressful and time-consuming.

So we gathered the experts, tested different models and picked out the 7 best weight benches for 2017 making your job simpler and quicker.

Best High-End Weight Bench for Commercial Gyms

Fitness Reality X-Class Light Commercial Bench: If you’re looking for a top of the line weight bench and budget isn’t a concern then Fitness Reality X-Class is the best purchase you can make in 2017!

XMark Fitness XM-7472 FID Adjustable Weight Bench: However, if you’re on a budget but still need something that will hold the test of time and the weight of your dumbbells without wobbling, the XMark FID 11-Gauge Weight Bench is our go-to recommendation. It is only second best to our top recommendation.

Best Budget Weight Bench for Home Gyms and Personal Use

Bowflex SelectTech 5.1:  If you’re looking for something cheap yet durable that will do the job then Bowflex SelectTech 5.1 is our go-to recommendation when it comes to buying a weight bench for your home gym.

Best Weight Benches for 2017

Weight BenchBest FeatureWeight CapacityBudgetRating
Fitness Reality X-Class

Preacher & Leg Curl Attachments1500 lbsPremium4.9/5
XMark Fitness XM-74723" Padding for extra comfort1500 lbsPremium4.7/5
Bowflex SelectTech 5.1

30-Year Frame Warranty400 lbsBudget4.5/5
Rep AB-300010-Year Frame Warranty1000 lbsPremium4.5/5
Ironmaster Super Adjustable Bench11 Incline Positions1000 lbsPremium4.4/5

In-Depth Weight Bench Reviews

If you’re serious about your weight training and would settle for only the absolute best, note, the Fitness Reality X-Class is just the perfect fit for any home or commercial gym.

It’s simple yet durable design and unmatched versatility turn into a complete weight training package.

Wondering what puts the Fitness Reality X Class leaps and bounds ahead of the pack? Here’s everything you need to know.

Fitness Reality X-Class

Multi-Purpose Equipment

One of the standout features of the X-Class is the preacher curl and leg developer attachment that turn this bench into a multi-purpose gym workhorse (yeah, this isn’t your average bench, it’s much more).

These attachments help you maximize your gains so you too can grow those big guns (you so badly crave) and develop those chicken legs that are often neglected.

Secondly, the ergonomically designed bench has 6 preacher curl and 2 leg developer height adjustments so you’re always perfectly positioned on the bench.

Also, with the 7-inch storage post capable of holding 180 lbs you can easily take your arm and leg workouts up a notch

Incline/Decline

For adjustable bench, an inline and decline feature is a priority and the X Class does not disappoint.

It comes with 4 adjustable seat and 7 adjustable backrest positions with safe lockups and can go from a -15-degree decline to an 85-degree incline within seconds.

So you can perform all the presses and seated exercises with a single equipment right from the comfort on your home irrespective of your height.

Build

The powder coated heavy duty 2”x 3” tubular steel build of the X Class makes it one of the most durable benches on the list and has a whopping user weight capacity of 1500 lbs so you can throw some weight around while on it.

Secondly, the U-shaped stabilizer bar at the bottom with flat platforms provides added stability.

And with the detachable leg lockdown system, you’ll no longer have to worry about wobbles and jerks while performing sit-ups and crunches.

Finally, the oversized transportation wheels make for easy movement of the bench so storage and placement are hassle-free.

Padding

The 2.5” commercial grade multi-layered backrest and seat have been primed for stability and more importantly comfort.

Covered with a double stitch moisture resistant vinyl, the backrest, seat and the foam rollers add to the stability.

Don’t let the fear of injuries cripple you and turn the beast mode on!

It’s also scratch and tear resistant further justifying its premium price and build quality.

Verdict

Overall, yes the X Class comes with a hefty price tag but it’s attachments, build and padding turn it into the most versatile and durable benches (just the badass bench any serious bodybuilder needs).


With a rating of 4.5 and over 70 reviews, the XMark 11 Gauge Adjustable bench has definitely left a ‘Mark’ amongst its buyers and checks pretty much every feature box that defines the perfect weight bench, making it our # 2 pick.

XMark Fitness XM-7472

Incline/Decline

The XMark FID Bench too has 7 adjustable incline/decline and 4 seat positions for optimum safety and comfort while enabling you to perform over 25 different exercises.

It can go from a full decline to a 90-degree military press pose within seconds while the secure locking system keeps it steady.

The ergonomic design ensures it’s perfectly positioned off the ground and sufficiently wide allowing free and wider motion range, perfect for even the tallest or bulkiest of users.

Build

It’s 11-gauge steel frame finished with a scratch resistant powder coating make it a rock-solid investment, one to last you for years with proper care.

Further, due to its strong build, the bench can hold up to 1500 lbs so for the pros cranking up the lifting game, it’s a great pick.

Also, with the built-in wheels moving this 70-pound bad boy is easy.

Padding

A unique feature of the XM-7472 is the padding. So what is so special?

While most benches come with a 2” padding, XMark has gone a step further and added to the comfort with the extra thick 3” duracraft padding preventing strains and soreness.

Topping that is slip-resistant and wipeable vinyl cover which makes working out even in the hottest and humid conditions safe and sound and saves you clean-up time.

Further, even under the sheer weight, the scratch and tear-free nature of the vinyl stands the test of time like a boss.

Verdict

While it goes toe to toe with the X Class on most features, its separately sold preacher or leg curl attachments significantly add to the cost, in turn, lowering the bench’s versatility.

But if you’re not in for the fancy frills and need the best features at a relatively lower price, the XM-7472 is a worthy buy for its price tag.


Are you on a budget? Relax, we’ve got you covered as well. Unlike most budget products, the Bowflex SelectTech 5.1 does not compromise with basic features or the build thus making it home (only) gym equipment.

Here are 3 reasons the SelectTech 5.1 stands out in this price range.

Bowflex SelectTech 5.1

Incline​​​​​/Decline

While most cheap benches have fewer incline angles and no decline, Bowflex has gone the extra mile to ensure your regime isn’t compromised even if on a budget.

The SelectTech 5.1 has 2 seat and 6 different backrest positions which include a 17-degree decline and a maximum of 90-degree incline so you always have the perfect posture and motion range.

Build

With its commercial steel build, the bench can withstand 400 lbs of user weight making it the ideal pick for people of all sizes and if that’s not enough, hear this.

The bench comes with a 30-year frame warranty and 1-year upholstery warranty (yup, that’s how much faith Bowflex has on the product).

Use it right, maintain it well and the investment will last you long and we mean really long. (This feedback was shared by some long-time users of Bowflex weight bench)

Lastly, the detachable leg brace provides added support during a decline, ideal for first-time lifters while for the pros finding it a distraction, it can be easily removed.

Padding

The bench comes with the ideal amount of padding for a comfortable workout while the moisture resistant upholstery adds to the stability.

Yes, the upholstery does wrinkle with use, but it’s not one that will tear or wear out quickly and is wipeable, so hey, don’t ditch the post-workout clean-up.

Verdict

Finally, While the SelectTech doesn’t offer the versatility of a higher end model and neither can be folded but for those on a budget in need of a durable, compact yet comfortable bench, this baby is the perfect fit.


Based in Colorado, Rep Fitness isn’t just a distributor but a creator and has over the years grown into one of the most popular fitness brands worldwide and their AB-3000 FID adjustable bench is just another example of their expertise and knowledge in the fitness arena.

Here’s why this bench makes the top 5.

Rep AB-3000 FID

Incline/Decline

Like most adjustable benches, the AB-3000 too comes with 7 positions that include an 85-degree incline and -20-degree decline. Now, be it a decline or incline press, you can do it all.

And with the 4 seat position, your back is provided the perfect support irrespective of the incline/decline angle.

Further, it’s 11.5 inches wide and 17.5 inches high allowing lats and your elbows the perfect motions and helping you push perfectly push off the ground.

Build

With a strong, commercial quality 11- Gauge steel build the bench won’t crack even under 1000 lbs of weight.

That’s not all, Rep Fitness provides a 10-year frame and 1-year upholstery warranty placing immense trust on the build and design of the AB-3000

So whether you’d like to shed excess fat or put on a few extra muscle pounds, this weight bench is there to stay and grind it out with you.

Padding

Providing you maximum comfort and endurance especially during heavy lifts is the 2” inch thick padding.

Also, the durable and non-slip vinyl cover is wipeable and adds to the stability so sweat or moisture is never a deterrent to your routine

Verdict

The Rep AB-3000 FID lacks transport wheels and weighs about 85 pounds so unless and until you’re up for another round of heavy lifting, moving it can be tough.

Also, because of it’s bulky size you’ll need to free up some space so your movement isn’t restricted and neither is the bench damaged

But if you’ve got a fixed open spot at the gym or home, its versatile build and convenient features make it a great buy.


While Ironmaster is mainly known for their innovative and convenient adjustable dumbbells, their Super adjustable bench with its sleek and sexy design yet amazing build quality is certainly one to watch out for in 2017.

​Ironmaster Super Adjustable Bench

Incline/Decline

While most benches come with 6-7 adjustable positions, the Ironmaster sets itself apart with a stunning 11 incline positions so there isn’t a muscle in your body that’s not targeted.

The seat can be further adjusted to 4 different positions so you’d never be off the mark with your posture and form.

Build

The Super Bench is capable of lifting 1000 lbs of weight with ease mainly because of its 11-inch gauge steel frame and powder coated finish which prevents rust and scratches.

Further, its relatively smaller size and low weight make storage and movement easier making it an ideal pick for both home gyms or commercial gyms with less space.

Further adding to its reputation is the 10-year frame and 1-year upholstery warranty.

Padding

Padding is an important weight bench feature as it has direct implications on the comfort and the Super Bench does not disappoint.

The 3″ duracraft pad teamed with the moisture and tear resistant duraguard vinyl cover, seat and back cushion is just the perfect amount of cushioning and stability to prevent strains and aches.

Verdict

While the Super bench is great, it isn’t perfect.

The bench lacks wheels so moving it around isn’t tough it weighs just 65 lbs (hey, don’t be a lazy ass, just lift it).

Using the decline feature will require you to purchase the dip attachment that can set you back a few extra bucks.

Overall, there’s a reason that Ironmaster calls it the super bench and that’s its 11 incline positions which combined with the build and design make it a buy you won’t regret.


#6: FEIERDUN Adjustable Gym Bench - Heavy Workout Utility Bench

Yes, we’re almost at the end of our countdown but with the Feierdun adjustable weight bench, we aren’t quite done yet especially if you’re in for mid-range product with the basic features done right.

FEIERDUN Adjustable Gym Bench

Incline/Decline

The weight bench features 5 adjustable positions so you can work on your core and upper body muscles.

And the 3 seat adjustments ensure you’re comfortably positioned irrespective of the workout you’re performing.

Build

The heavy-duty steel build of the Feierdun Adjustable Gym Bench not only provides durability but also makes it capable of handling about 882 lbs. of user weight.

And backing the build quality is the 10-year frame warranty provided by Feierdun

Padding

The bench comes with a 1.97-inch dense foam padding which provides adequate comfort considering you’re not lifting too heavy.

The vinyl cover is slip resistant which provides great stability but may wear out with regular use.

Verdict

The Feierdun has lesser adjustable positions, lower weight capacity, and also has a comparatively thinner foam padding.

Yes, it’s durable and if you like to keep it simple and light it’s a good mid-budget buy that can last you a few years.


Last but not the least comes in the Marcy SB670 and is worth a mention especially for newbies looking for a cheap, basic adjustable bench with features to help you get on the fitness bandwagon.

Marcy SB670 Weight Bench

Incline/Decline

The Marcy SB670 comes with 6 different positions so switching from incline to decline or even a seated workout is easy and can be done within seconds.

Also, the automatically adjustable seat provides a comfortable posture irrespective of the angle you’re working out in.

Build

The 14-inch gauge steel build, combined with a powder coated finish makes it a sturdy bench and it can withstand around 300 lbs of user weight.

Have to move the bench around daily? Well, you’ll love the SB670 as it weighs just 45 lbs and comes with wheels.

Padding

The dense foam padding on the backrest and the seat provides good comfort so you can workout without jeopardizing your safety.

The upholstery is slip resistant but does need regular maintenance. So make sure you’re cleaning it up at the end of every workout.

And unlike most weight benches that come with a plain, flat colored cover, the white stripes on each end add to the design of the bench.

Verdict

At 330 lbs. the weight capacity of the Marcy utility bench is quite low and we’d recommend the pros to steer clear of it.

Another major drawback is the lack of additional leg support for the decline workout so you may experience some wobble or jerks during heavy lifts.

Also, if you’re a first-timer, we’d recommend getting help with the assembly as it can be tedious and time-consuming.

All in all, for a weight bench that is priced below $150 the Marcy SB670 has quite a lot to offer.


5 Post-Workout Drinks to Recover Faster and Build More Muscle

After your intense workout, you have a small window of opportunity to effectively refuel your body. Studies have shown that there is a 45-minute timeframe when your body can effectively absorb nutrients like carbohydrates and proteins.

You could use this time to get a high protein meal, or try and cook up a delicious dish of the carbohydrates and sugars that your body is craving.

A better solution would be to grab a power-packed post-workout drink that gives your body a quick intake of those nutrients. A post-workout drink could be the key to getting past the next plateau of your workout schedule.

Try one of these delicious post-workout drinks to revitalize your body.

Chocolate Peanut Butter Smoothie

Right after your workout, your body is looking for fuel to break down into the building blocks it needs to build up tissue. Try this powerful smoothie with a burst of flavor and a punch of protein.

Add 1 scoop of chocolate protein powder, 1 cup of water or unsweetened almond milk, ice, and 2 tablespoons of peanut butter. Throw in ½ cup of cottage cheese and blend together until smooth.

This drink gives you 40 grams of protein and 20 grams of carbohydrates in one gulp.

Banana Nut Blend

Bananas are a great source of potassium that keeps your muscles from cramping and helps your sensory system communicate better. Use a banana in this recipe for those benefits plus a flavor-enhancer.

Add 1 banana, 1 teaspoon of organic honey, 1/4 cup rolled oats, ½ cup of unsweetened almond milk, 1 tablespoon of peanut butter and ice. Blend until smooth.

This drink will give your body a hit of 15 grams of protein and 30 grams of carbs. Your body needs the carbs to build up energy reserves and so that it doesn’t break down muscle tissue for that energy.

Nutty Nectar

Nuts are your best friend after a workout because of how much protein and good natural fats they contain. They are rich in the sorts of nutrients you need for quick recovery.

1 scoop of a protein powder of your choice (chocolate, vanilla…etc.)

To this, add a handful of walnuts, a handful of raw almonds, 1/3 cup of cottage cheese, water and ice. You could even add a couple spoonsful of ground flaxseed for an added protein boost. Blend until smooth.

Berry Blast Protein Smoothie

Berries are a super food that tastes great and are easy to add to anything you’re already eating. Throwing in berries just makes sense for an after-exercise drink that will swiftly restore your energy levels. The berries also add glycogen to your blood which is an added bonus.

Add 1 scoop of vanilla protein powder, 1 cup of almond or low-fat milk, ½ a frozen banana and 1 cup of frozen berries. Blend until smooth and add water if needed.

The frozen banana and berries give this a rich and thick texture that feels great after a hard session at the gym.

Chocolate Milk

You shouldn’t use chocolate milk as your go-to drink every time, but as a reward for a particularly grueling session, it’s an excellent post-workout drink. It also gives you the bonus of restoring your glycogen levels and hitting you with fast-absorbing whey proteins. It will rehydrate you as well as any other drink, but it’s best used in moderation, and not as a daily recovery system.

So, there you have it. There are some quick and simple drinks that help boost your immune system, build up your muscle, drive up your energy levels, and push you on the way to a speedy recovery. Plan your diet regime after doing post workout and you’ll see faster results every time.

7 Rowing Machine Workouts for a Shredded Body

Rowing is rapidly becoming the latest craze for cardio workouts. Here’s good reason for it as well. Traditionalists like to tout running as the best thing since sliced bread for building up a sweat and burning calories. Running, while effective, isn’t for everybody.

The treadmill can be hard on your bones and muscles with the impact of every step. These hard runs can have a jarring effect on your muscles, and cause joint pain all the way up to your back. So, to counter this workout, people have turned to rowing.

fit-body

It’s a low-impact workout that actually engages different muscle groups as well as raising your heart rate. It strengthens legs, arms, back, and your core, all while giving you a great heart-pumping blast of cardio exercise.

They key is create new and exciting workouts to help you get that ripped body. Here are 7 rowing workouts that can help you achieve your goals.

HIIT It Up

By using rowing as the key ingredient of a quick workout, you can get a great result even in short times. This one is perfect for those who can’t commit to a long workout every day.

Start with 10 minutes of easy rowing. Then do 5 x 30 seconds of maximum effort rowing sprints followed by 30 seconds rest. Do 2 minutes of air squats off the rowing machine.

Again do 5 x 30 seconds of maximum effort rowing sprints with 30 seconds rest in between. Follow with 2 minutes of push-ups.

Lastly, do 5 x 30 seconds of maximum effort rowing sprints with 30 seconds of rest. Follow with 2 minutes of air squats.

Rowing Ladder

Work your way up and down the ladder with this simple ladder routine. Try to keep your rowing during the workout at a 75% effort level consistently.

Start with 10 minutes of easy rowing. Then, follow this structure. 1 minute of rowing, 1 minute of rest. Do 2 minutes rowing – 2 minutes rest, 3 minutes – 3 minutes rest, 4 minutes, 3 minutes, 2 minutes, and then 1 minute, following that pattern.

Leaping Back and Forth

Leap back and forth between sprinting and resting with a simple combination. If you can, aim to have a stroke rate of 26-28 per minute.

5 reps of 1-minute rowing – 1-minute rest, followed by a 2-minute rest. Repeat this pattern for 3 rounds, trying to maintain a consist level of output.

Go the Distance

For this workout, don’t focus on time, but on the distance, you travel with your rowing. Try and complete this in as short a time as possible. If you can, aim for a rowing session of under a minute each tim`e.

Start with a 250-meter row, followed by a 1-minute rest. Do this for 10 rounds.

Off and On

Your rowing machine can be incorporated into your workout with other exercises included. Try this one to keep your workout varied and interesting.

Do 30 calories of rowing, followed by 30 kettlebell swings, and then 30 crunches on the mat. Rest for one minute. Do this for 4 rounds in as little time as possible.

More and Less

Change up the frequency of your workouts with this fun challenge.

Row 1000 meters, do 20 pushups

Row 750 meters, then do 30 pushups

Row 500 meters, then do 40 pushups

Row 250 meters, then do 50 pushups.

Coming Down the Mountain

By starting off big on this routine, you’re gradually easing off the rounds and working toward a goal of getting ripped while doing it.

50 squats, 45 calorie row, 40 kettlebell swings, 35 calorie row, 30 sit-ups, 25 calorie row, 20 pushups, 15 calorie row, 10 burpees, and you’re finished!

Hopefully, you now have a good selection of rowing techniques in your arsenal to get an awesome workout that will build muscle and conquer fat.

The Minimalist’s Checklist to Building Your Home Gym

For many who want to go to the gym, the cry is the same.

“I don’t have time for all of that”

It’s a common complaint, and it’s not without merit. Although some gyms have begun to open up to the idea of 24-hour access, it’s still a hassle to get to the gym, workout, shower, and then drive home afterward. This is, of course, on top of owning a membership that can end up being quite costly.

Home-Gym-Workout

So, for those who can’t make it to the gym, there are other options. And one of the best options is to create a home gym right where you live. The best part is that it doesn’t have to take over your home with huge and bulky equipment. You can set up a minimalist gym in your home that is both affordable and effective for your workout goals.

Here’s what you’ll need:

Free-weights (Dumbbells)

This is probably one of the most important parts of your workout. You can alternate your workouts, you can create new movements, and you can focus on entirely different muscle groups, all while using a simple set of free weights. You don’t even need more than one. If you get adjustable dumbbells that are around 70-80% of your maximum weight limit, you can do squats, arm rows, bicep curls, and modified push-ups. If you can, a set of three different weights would be good for alternating your movements.

If you get a heavy free-weight that’s around 70-80% of your maximum weight limit, you can do squats, arm rows, bicep curls, and modified push-ups. If you can, a set of three different weights would be good for alternating your movements.

Resistance Bands

The best part about creating your own home gym is that your body only does a small number of movements every day. You sit, squat, hip hinge, lift, lunge, and crawl. And that’s pretty much it.

When you understand that your range of motion can be broken down into very basic movements, you can put resistance on those movements to tone and strengthen your muscles. Resistance bands take your average body movements and transform them to become effective body weight exercises. Train your body, with your body, by using resistance bands.

Resistance bands take your average body movements and transform them to become effective body weight exercises. Train your body, with your body, by using resistance bands.

Kettlebells

If you’re able to expand beyond just the free-weight set, you should be including a kettlebell in your tool kit. The kettlebell is also a versatile piece of equipment that can be used to strengthen and train your core, your glues, your biceps, and your back.

Again, try to aim for a kettlebell that challenges you when you swing it, not one that you can move around with ease.

Stability Ball

By using one of those large blown up stability balls, you’re not just working your core; you’re supercharging it. In your workout, you need an element of balance and flexibility. When you’re adding muscle mass, you need something that will help strengthen the muscles that help stabilize your body.

A stability ball can be used in conjunction with other weight exercises to work on two muscle groups at once.

Skipping Rope

If you’re taking a rest day from the weights, don’t forget your cardio. Get your blood pumping with a good quality skipping rope. It’s an effective way to build up coordination, foot speed, and your heart rate. It gets the circulation going like nothing else.

Foam Roller

We speak at length about foam rollers on another blog, but it’s a crucial tool for you in your home gym. Your advantage of not having anyone else around is also your disadvantage. There’s no one to massage or work your sore and aching muscles, and that’s where the foam roller comes in.

It targets those muscle pains with a deep-tissue massage. It’s a good way to cool down from a particularly heavy workout session as well.

Having your own home gym doesn’t have to be full of complicated equipment. Just choose the basics and you’ll have more than enough to get a solid workout every day.

What Is a Foam Roller and How Do I Use It to Release Muscle Knots?

Foam rollers can now be found in just about every gym. You’re sure to see a stack of rollers in the corner, most likely neglected because they aren’t fully understood.

Foam rollers are actually an effective and precise way to trigger pressure points on your body to release muscle knots and work out pain points. Foam rollers are basically a form of self-massage that can be modified to your levels of health and your stress points on the body.

Foam-Roller

They mimic movements used by professional therapists to loosen and release the trigger points in your muscles that can refer pain to your body.

What Are Muscle Knots?

Your muscles have points that can develop “knots” in them. They are called knots because of how they feel when pressed. A good indication that you have a knot in the muscle tissue is when you press on the affected area and feel pain. That pain also radiates to other areas around the knot.

When you trigger or put pressure on these points, the pain can radiate all the way down a leg, along with an arm or across the back. It can limit your movement and be damaging to your body’s alignment.

How Do Foam Rollers Work?

They work by using your own body weight to pressure deep tissue and stimulate circulation in those areas. As you use the foam roller, your body pushes down on the roller while rolling along the length of the muscle. That works to break up scar tissue, adhesions in your muscles, and speed up the healing and rebuilding process after a large workout.

You can use foam rollers to do a number of things which is why they are so ubiquitous in the gyms. They provide good acupressure, they stimulate core body strength, and they can facilitate stretches for deeper release in the muscles’ tension.

How Do Foam Rollers Relieve Muscle Knots?

The reason you’ll want to use a foam roller is to act as a myofascial release system. That is, to say, a way to work and knead the tissue deep within your muscle mass. You can use those muscle knots as a pinpoint on the areas that you need to release from the pain. It’s an uncomfortable pain, but not unbearable.

Why would you want to do something that hurts? It’s the way your muscle reacts to the pressure that is different to normal stretching patterns. When you stretch the muscle, it doesn’t release that tension that’s built up over some time. That stretching process can sometimes actually tighten the knot, not doing anything to ease the discomfort.

When you use the foam roller, it encourages the muscles to relax and stimulates blood flow throughout the muscle area. The reason foam rollers are so effective at this is because when you are performing your own muscle massage, you’re able to regulate the pressure and what areas you need to attend to most. It’s effective most because you know your own body and what it’s reacting to.

Muscle knots can develop from poor posture, neglecting the balance in your workout patterns, or compensating for injury. Our bodies are exceptionally good at maintaining the status quo or our normal lives, but when the stress gets too much for your body, that’s when muscle knots can form.

Regular foam roller exercises can keep your body in the right alignment, your muscles loose, and your core stable. Don’t neglect this powerful tool during your next workout.

7 Post Workout Meal Ideas That you Can Cook in less than 15 Minutes

Straight after a particularly intense workout, your body has depleted its stores of protein and glycogen. This is when your body is especially receptive to absorbing carbohydrates and proteins.

You have a 45-minute window after your workout to eat a meal rich in those types of nutrients. But, just like everybody else, you probably aren’t willing to spend two hours in the kitchen to make something.

Here are 7 ideas of post-workout meals that you can cook in less than 15 minutes to rebuild your body and replenish your fuel stores.

High Protein Pancakes

high-protein-pancakes

If you’re looking to keep your muscle mass and trim that fat from your body, you can still enjoy a healthy meal of pancakes.

Take 4 egg whites, ½ cup of rolled oats, ½ cup of cottage cheese, a pinch of baking powder, and a splash of vanilla, and mix together.

This pancake batter will supply your body with the necessary amino acids to keep that muscle and burn that fat. It’s especially delicious with some berries or slices of banana on top.

Ginger Chicken Stir-Fry over Brown Rice

ginger-chicken-stir-fry-over-brown-rice

One of the fastest and healthiest ways to cook is to stir-fry some vegetables with a good lean protein source like chicken breast.

Toss in about 1 cup of sliced bell peppers (green, yellow, and red), chopped zucchini, green beans, and snow peas.

Add about 100g of diced chicken with 1 tsp. of shredded ginger.

Serve over brown rice.

Spinach Salad with Black Beans

spinach-salad-with-black-beans

You can still get your recommended 30g of protein in this meatless salad from beans and egg whites.

In a bowl, mix 2 cups of spinach, 1/3 cup each of black beans and corn, 3 chopped hard-boiled egg whites, and 1 diced tomato. Top with a splash of olive oil for a good source of healthy fat.

This salad is literally thrown together in minutes and is excellent for providing the protein and carbohydrates that your body should get after the workout.

Tuna Surprise

tuna-surprise

The real surprise of this post-workout meal is how easy it is to whip up. Simply take one can of yellowfin tuna and stir in ½ cup of crumbled whole grain crackers for crunch and texture.

The flavor is good on its own, but if you crave some extra punch, add a splash of extra virgin olive oil, mustard, and a chopped pickle or two.

Chicken Sausage over Whole-wheat Pasta

chicken-sausage-over-whole-wheat-pasta

Sausage is your best friend for a post-workout meal because it can fry up so fast. Cook enough pasta for a meal and while it’s cooking, fry up a low-fat chicken sausage or two.

Slice it over the pasta, add some tomatoes and some broccoli, and you have a delicious meal that took no time at all to complete.

Egg white Omelet with Feta and Tomato

egg-white-omelet-with-feta-and-tomato

When you’re looking for a speedy meal that builds up your protein loss, egg whites are hard to beat. Fashion an egg white omelet for yourself topped with 1 oz. of feta and a chopped tomato.

Add a sprinkle of cayenne to the dish for flavor and a boost of your metabolism for up to 3 hours.

Mixed Yogurt with Rolled Oats

mixed-yogurt-with-rolled-oats

If you prefer your workouts in the morning, you’ll need breakfast ideas that can satiate you for long periods of time.

Try mixing in a cup of Greek yogurt into a bowl, add ½ cup of rolled oats and flavor the whole thing with some banana and blueberries.

It provides a punch of carbohydrates and a fuller feeling straight after depleting workout.

Planning your after-exercise meals doesn’t have to be complicated. With just a few ingredients and some flavor enhancers, you can quickly whip up a full meal in less than 15 minutes.