[coad786]

I was wondering if you can tell me a little about the muscle tear and rebuilding? I started the 30 day shred and today is day 4. I remember on another thread someone mentioned that when tearing muscles for rebuilding, we'll retain water. How long til the muscles heal and how do I get rid of that water retention? Also, all along the way am I going to get toner? Will I also lose weight? Sorry for all the questions. I had lost 6 pounds and am up 3 pounds. So I'm trying to figure it out

[xty]

just posted this in a similar thread in this forum (no pain to gain)...

Muscle soreness is caused by microscopic tears the muscles get when you work them out. This causes them to repair themselves and build bigger and better in the process.

Basically - anything you arent accustomed to doing will cause muscle soreness. However there are some variables:
- warming up and cooling down may help
- eccentric muscle contractions (movements that cause muscle to forcefully contract while it lengthens) seem to cause the most soreness
A better measure of efficiency than just soreness is how well you can workout! You should be doing a high enough weight and/or enough reps per set to feel like you cant quite continue safely in good form (stop right before that point, but it should feel very challenging).

[coad786]

You're so kind to reply. Thank you so much for that.

I'm not worried about the soreness. Basically, I just want to know when I'm going to lose weight plus lose the retained water.

[mkroyer]

The onyl way to avoid retaining water in your musles when you strength train is to not strength train