What NOT to do.

1. Don’t do heavy squats, then go cycling for 1 hour or running on a treadmill. I hate to say it, but if you do so, you’ve just wasted your work out - at least the squat portion.
   
2. Based on the average person's carbohydrate consumption, the body begins to go into catabolic mode after approximately 45 minutes of high-intensity cardiovascular activity. Is this bad? If you’re a marathon runner, no. If you’re trying to gain 15 lbs of muscle, ABSOLUTELY YES! Think about what your ultimate goal is, and base your training off of that.
   
3. More sets and longer cardio is not necessarily good. The more you deplete, the more nutrients your body will require in order to recover in a timely manner. If you run a 5K, be smart! Don’t show up at the gym the next morning to do hack squats. Let your body rest and become bigger, harder and stronger. Training without recovering will not allow you to burn fat, as it is a natural defense mechanism when we are depleted and not fully recovered.
   
4. Just like you train your body, you must train your metabolism. The human body typically transmits signals based on basic human instinct and survival. Even if you don’t feel hungry after an intense workout session, you still need nutrients. You can even burn more fat and make more muscle by feeding yourself with the right foods “immediately” after a workout. Don't wate longer than 30 minutes to consume protein and carbohydrates. Optimal nutrient absorbtion times are within the first 15-30 minutes upon completion of a workout.