I started my diet and exercise program yesterday. Because of being so out of shape and not working out like I should, I am very sore today about my workout. I was wondering if anyone had any stretches or anything that can help with the tightness and soreness? It's really in my legs and arms right now.
Also! I felt great yesterday while I was dieting. I somehow managed to only eat 1200 calories (which I didn't intend for because of my height and weight!) and felt fine. But this morning I felt so weak. I felt like I was dragging. Is it because I should have ate more yesterday? Or is my body just trying to get used to the new eating/exercise habits?
You probably should be eating more, at least by a few hundred cals. But, you're probably feeling the effects of a lot of exercise when your body isn't used to it. If you're extremely sore why not take a day off of your exercise and then start back a little bit lighter. Giving it all you have all the time is not necessarily the best way to be because you'll burn yourself out-or if it was me, I would.
So often 3FC members see someone launch into their weight loss program and make the mistake of thinking they are a Biggest Loser contestant...
If you have "no past history" of exercise--at least in the recent past--then you should start slow and ease off from there! Your body will do whatever you ask it--once. And then later you pay.
You don't say what kind of exercises you were doing, but if you were using too-heavy weights, or too high a speed on a machine, or too many reps with weights, then that would account for both your soreness and weakness.
Rome wasn't built in a day, and you won't lose weight and get physically fit in a week. Don't give up--just modify your plan!
I'm sure you could find some sort of stretching regimen online. I prefer static stretches, rather than bouncing stretches. I also find stretching more effective and easierif my muscles are warm. Going for a short, medium-paced walk can really help to work out some of the soreness and warm up your muscles for streching.
Even if I'm super sore, barring injury, I try to get moving just a little bit. Warming up those muscles really does make the soreness go away more quickly. I also take an ibuprofen if I'm really hurting.
Also, keep in mind that a little bit of soreness is a good thing! It means your body is getting stronger!
Thanks for the advice! I'll make sure I'm eating enough. As for exercising I didn't feel like I was pushing myself too hard when I was lifting weights. I actually stopped because I DIDN'T want to push myself too hard but I suppose I can take it down some more.
^_^ Sometimes I get super excited and just wanna exercise cause it does make me feel good. I'll try and tone it down hah.
Thanks for the advice! I'll make sure I'm eating enough. As for exercising I didn't feel like I was pushing myself too hard when I was lifting weights. I actually stopped because I DIDN'T want to push myself too hard but I suppose I can take it down some more.
^_^ Sometimes I get super excited and just wanna exercise cause it does make me feel good. I'll try and tone it down hah.
As long as you are listening to your body, keep moving forward with your plan! Do you have prior experience with weights? Are you working with someone now who can teach you how to lift? Just make sure you have good form... that will minimize injury risk and help you gain strength more quickly. Be careful on weight machines if you're using them. Not having them adjusted correctly can cause some major problems in the joints.
I think some people think being sore- even a little- is a bad thing. It's okay to feel a little sore! Keep on with your plan! You can do it!
My brother is a fitness buff. He showed me how to do some moves with my hand weights. He made sure to stress that form was the most important thing so I was being super careful.
Tonight I'm just gonna do some light cardio and stretching!
if youre that super sore an epsom salt bath will work wonders.
and make sure you move, as mentioned by a previous poster.... if you sit around the muscles are just going to get stiffer
Dynamic stretches at the beginning of the workout (after a moderate little warm up do mobility work) are a great idea for everyone to do, but especially "newbies" --> improving your ranges of motion will go a long way
Oh yes, a little soreness is OK. I'm sore today from my upper body weight workout yesterday. But the OP said she was very stiff and sore. So, I stand by what I said...
I totally understand your situation because I started the 30 day shred yesterday and today my leg muscles were super sore... Especially when going down the staircase.
However I'm pushing through it and have already done my exercises today: much to my disbelief I can actually do the exercises without feeling sore!!! I have no idea why but I had almost no muscle soreness while doing the exercises... Maybe the range of motion is different.
Either way, it's a bit hard for me to walk down stairs or to sit down :P (that moment when you are suspended in a squat like position, before your *** hits the chair).
Listen to your body, if you can't do it, then don't, but I believe soreness is normal for someone who is starting exercise, coming from a sedentary lifestyle, so push through it, apapt, slow it down... And good luck!
Oh yes, a little soreness is OK. I'm sore today from my upper body weight workout yesterday. But the OP said she was very stiff and sore. So, I stand by what I said...
Thanks for the advice! I'll make sure I'm eating enough. As for exercising I didn't feel like I was pushing myself too hard when I was lifting weights. I actually stopped because I DIDN'T want to push myself too hard but I suppose I can take it down some more.
^_^ Sometimes I get super excited and just wanna exercise cause it does make me feel good. I'll try and tone it down hah.
I recently started strength training again, and I'm in the same boat you are. Basically, we are in the first 6 weeks stretch of training our muscle fibres, and then after that they will start to expand (that's where you see the definition and tone). The best advice I received was to do more reps with much lighter (or no) weights at all. So instead of doing 2 sets of 10, try doing 2 sets of 15 or 20, and instead of using a 5-10Lb weight, trying using a 2Lb or no weight at all.
As for stretching, once I'm done my cool-down, I really like to get on the floor and reach for those toes to stretch out the hamstrings, and as for arms, pulling them across my chest, or behind my head really helps, or putting my hand on a door frame, and leaning towards or away creates a great stretch.
Lastly, a nice soak with some Epsom salts to finish off the day .
Soreness and weak!
I recently started strength training again, and I'm in the same boat you are. Basically, we are in the first 6 weeks stretch of training our muscle fibres, and then after that they will start to expand (that's where you see the definition and tone). The best advice I received was to do more reps with much lighter (or no) weights at all. So instead of doing 2 sets of 10, try doing 2 sets of 15 or 20, and instead of using a 5-10Lb weight, trying using a 2Lb or no weight at all.
