So, I decided to start working out again. Hit the gym yesterday, and I'm so sore, I can't even sleep. It's been a long time since I worked out (since highschool) and I am starting to think I over did it quite a bit. Is there anything you can do? Every single muslce in my body hurts. I can't sleep, can't move, or really do much else. :( Any suggestions ??? I tried stretching, but uhm... I'm a sissie on pain. :'(
P.S. Dawn, this is your fault. You said I was scrawny, and put me in an early midlife crisis. :'(
:P
What really helps get rid of sore muscles is changing tires. ;D
QuoteP.S. Dawn, this is your fault. You said I was scrawny, and put me in an early midlife crisis. :'(
Stop your whining you sissy!!! :P ;D
Remember Advil is your friend....
Dawn ;)
I'll give my two cents here...
Lactic acid seems to be the problem. Certainly, any real workout stresses the muscles. But when your body is using a bunch of simple sugars in the blood to make energy, you get a lot of lactic acid...and pain...afterwards.
Now, there have been studies done on endurance athletes. And it's been found that when they are exposed to lower carb diets, their body is using stored body fat for energy, a state called ketosis, their performance is better. And there is less lactic acid built up.
After racing for seventeen years, I've tried to diet, work out etc. The low carb thing is the way to go. Been doing it in some form since about 2000. With a family and all, I don't have a whole lot of time to work out, so if I can keep my weight reasonable and have some kind of dynamic advantage...a low carb diet is it.
Buy Dr Robert Atkins book the "New Diet Revolution" and read the whole thing. It will give you a better understanding...
As for work outs...try Yoga.
maybe Dave or someone knowledgable can chime in on my specific comment, but I've always heard that potassium will help remove/displace/whatever the lactic acid which is burning your muscles up right now.
Banannas are a good source of potassium, but you'd have to eat a LOT of them. Alternatively, you can pick up a bottle of potassium glutimate(sp?) at your local pharmacy and pop them like skittles.
I've seen people take these 8,10,12 at a time. Me, I'll pop 4 2x/day while racing.
It does seem to help.
One key which you have learned though is to be realistic and not over-do it. If you get all hyped and plan out this 60-90 minute routine daily, you won't stick to it. You simply won't have the time/energy. Shoot for 30 mins a couple times a week.
Diet is extremely key, and Dave is dead on with his recommendation on low/controlled carb diets. He is also ABSOLUTELY right about recommending reading the book(s). People have a lot of pre-conceived notions on the Atkins diet which are not necessarily true...
While probably not appropriate or right for everyone, I personally have SEEN people's lives CHANGED by this simple diet. Changed how? 100% more energy. Healthier sleeping habits. Better mental state. Quicker recovery from injury. and obviously fat loss.
but he's not fat... he's gay...
and nothings gonna fix that..
I am in NO WAY qualified to question Super Dave, so I will simply disagree. ;D
I have a degree in Biology and my girl friend is an Athletic trainer, so....
I do not agree with the low carb diet for any athlete. Granted for every study done out there, there is another to dis-proove it. But I have seen studies that athletes with low carb diets end up getting SEVERE joint and muscle disorders. Most athletes should have high carb diets while they are competing, ie a race weekend. I am not saying that you should always have a high carb diet, but a week before racing, you should have a carb overload. This will help you with endurance and reduce muscle fatigue. The olympic swimmers have a 4000 cal diet and do carb overloads.
Granted, you should be working out while racing, or any day. If you are starting to work out, don't lift heavy, lift light and focus on cardio first. You have to get your muscles ready for strenous workouts, other wise you could seriously damage something. Don't forget to warm up and STRETCH!!! you should do both before and after, VERY important.
If you sit around the house and dont do much of anything then I would recommend the low carb diet, you still should eat good carbs though.
My girlfriend is starting to develop a specific work out plan for racers and I have changed my workout habbits to what she recommended and so far, it really works. I have to work less when racing and moving the bike around and I find 30 min solo's are easy. I am able to maintain a fast pace for MUCH longer periods.
QuoteWhat really helps get rid of sore muscles is changing tires. ;D
I know, I know.... I didn't forget about you. ;)
Quotebut he's not fat... he's gay...
and nothings gonna fix that..
What did I tell you about talking without asking first >:(
We goin' to the casino tonight ???
;D
QuoteI am in NO WAY qualified to question Super Dave, so I will simply disagree. Ê ;D
I have a degree in Biology and my girl friend is an Athletic trainer, so....
I do not agree with the low carb diet for any athlete. ÊGranted for every study done out there, there is another to dis-proove it. ÊBut I have seen studies that athletes with low carb diets end up getting SEVERE joint and muscle disorders. ÊMost athletes should have high carb diets while they are competing, ie a race weekend. ÊI am not saying that Êyou should always have a high carb diet, but a week before racing, you should have a carb overload. ÊThis will help you with endurance and reduce muscle fatigue. ÊThe olympic swimmers have a 4000 cal diet and do carb overloads.
Granted, you should be working out while racing, or any day. ÊIf you are starting to work out, don't lift heavy, lift light and focus on cardio first. ÊYou have to get your muscles ready for strenous workouts, other wise you could seriously damage something. ÊDon't forget to warm up and STRETCH!!! Êyou should do both before and after, VERY important.
If you sit around the house and dont do much of anything then I would recommend the low carb diet, you still should eat good carbs though. Ê
My girlfriend is starting to develop a specific work out plan for racers and I have changed my workout habbits to what she recommended and so far, it really works. ÊI have to work less when racing and moving the bike around and I find 30 min solo's are easy. ÊI am able to maintain a fast pace for MUCH longer periods.
I can't agree, disagree, or anything esle. I'm a lazy bastard. I eat more McDonald's in a week than most do in a month (excluding calvin669). Now, I stopped that, and am eating chicken breast instead. I also started taking Creatine, Glutamine, and a little whey protien during the day inbetween the chicken. Let me tell ya, all this protien, and the wife is getting pissed. It's like bombs over baghdad over hear. I can fart and clear the block. ;D :P McDonald's never phazed me though ???
WATER, WATER, WATER. A good massage therapist is also the answer. If you are just getting back in to exercise, I would highly recommend finding one that you feel comfortable with. The pain you feel is not really lactic acid build up. When you lift weights- you tear muscle fiber. This is how we build muscle. The torn muscle fiber is the source of pain/discomfort. The best way to easy the pain- "get back on the horse". The next workout will be better and so on.
There is nothing wrong with a high protein diet if you are trying to build muscle mass. Just remember- if you dont eat 'good protein' after your workout you just defeated your purpose. Your body will begin to feed upon its on muscle tissue approx. 30 min after your workout. Carbs are important in proper nutrition- just choose the right ones. No bleached anything. Eat fiberous carbs- ie. fruits and vegetables. Try not to eat processed foods. It really not that hard. Just think about what you put in your body.
:) Good luck- I know your struggle well. Been with the program for over a year and now considering a sprint triathalon.
Yeah, that's what everyone says, I just hope it's true. I have no problem working on it day in and day out, but now I"m outta commision until the soreness goes away. As far as a message :o I'm not letting anyone touch me. I'd be crying like a little girl. To give you an idea how sore I am, this morning while brushing my teeth, instead of using my arm to move the toothbrush back and forth, I had to move my head back and forth and keep my arms still. :(
I'm not on any type of program yet. I just went to the gym, and started like I did back in highschool. My routine is:
Day 1: Back & Bicepts
Day 2: Cardio
Day 3: Chest & Tricepts
Day 4: Cardio
Day 5: Legs & Abs
Day 6: Off
Day 7: Off
But, I don't have any set exercises, primarily because I'm not in good enough shape to have a set exercise routine where I do X amount of sets and reps of this exercise, ect. I just do the region. It'll all come back to me sooner or later, but I have a feeling the soreness isn't going away any time soon. :(
You have delayed onset muscle soreness, also known as DOMS. No over the counter remedy will work, only time. Not massage, although it will feel both painful and pleasurable. ;)
You have micro tears in your muscle tissue, which repair themselves in the REST phase of working out. Do not work out again until most of the soreness has disappeared. If you do so, this can lead to injury, and it would be the start of overworking the muscles, which means they won't have adequate time to recover, which means that all that work would be for nothing.
Eat a well balanced diet and a decent multi-vitamin, as you are stressing your system. If you over work the body, it can lead to immune deficiencies. This means you are more susceptable to colds and other little nasties. It will also take you longer to heal from injuries.
Rest for the first two weeks of training between gym sessions until you no longer get DOMS regularly, then you should be working out every other day. Every day is ok if you've split the muscle groups. (e.i. back and bis on monday, leg day:tuesday, chest/tris on wednesday, etc...)
Don't forget to stretch and if you can, get at least 30 minutes of cardio every day.
<end of lecture>
I think your right on the money Spyder. I actually worked out all week. Started on Monday, but all the sorness hit yesterday, and by midnight last night, I couldn't move. That's what's weird. Started the above routine on Monday, and then boom, it all the sorness hit at once. Thus, I can't do a damn thing. My whole body is sore. I was gonna just go and do cardio until the sorness wore off, but I can barely get dressed, so I gotta return back to my past life, and that's sitting behind the computer replying to emails and reviewing blueprints.
QuoteYou have delayed onset muscle soreness, also known as DOMS. No over the counter remedy will work, only time. Not massage, although it will feel both painful and pleasurable. ;)
You have micro tears in your muscle tissue, which repair themselves in the REST phase of working out. Do not work out again until most of the soreness has disappeared. If you do so, this can lead to injury, and it would be the start of overworking the muscles, which means they won't have adequate time to recover, which means that all that work would be for nothing.
Eat a well balanced diet and a decent multi-vitamin, as you are stressing your system. If you over work the body, it can lead to immune deficiencies. This means you are more susceptable to colds and other little nasties. It will also take you longer to heal from injuries.
Rest for the first two weeks of training between gym sessions until you no longer get DOMS regularly, then you should be working out every other day. Every day is ok if you've split the muscle groups. (e.i. back and bis on monday, leg day:tuesday, chest/tris on wednesday, etc...)
Don't forget to stretch and if you can, get at least 30 minutes of cardio every day.
<end of lecture>
here ya go.. you CANT just jump into working out full bore like you did years ago. Listen to your body and work up to a full workout.
My goal, by the way, is to gain muscle mass. I'd like to weigh around 170, all muscle. Now I weigh 154, and I have a little fat, but not alot. I'm well within the range I should be in for my weight and age. Actually, I'm kind of low, but not below the suggested requirements. In hopes of reaching my goal, I"m making sure I get 1 gram of protien per lb. so I take in approx. 150 grams of protien a day, 80 % of it from food, 10% from supplements, and I'm taking:
Creatine
Glutamine (right after workout)
ZMA (before going to bed)
I'm also doing lots of cardio (1 hour each cardio day) so I can get my 6 pack back. Had one, until college, where I met Mr. Jose Curevo and Mr. Budweiser ;D
I always give myself 2 full weeks to work into a new workout, especially when I haven't been to the gym in awhile.
I also recommend that my clients "eat clean" for at least a week if not 2 before they begin a serious workout regimin.
Eating clean involves limiting sugar and alcohol, no fast food, and that includes chain restaurants. Trying to eliminate as much processed food as possible, and eating a balance of good protein, whole grains, fruits and veggies, and using olive oil or another heart healthy oil in their cooking.
You are an athlete, act like one and the performance will increase with your involvement in your health.
I'm feeling rather professorish this morning. ::) ;)
Corner, just eat balanced meals 5-6 times a day. Don';t beleive what you read in those muscle mags, it's mostly supplement advertising. Creatine is ok, but you have to cycle it and you haven't been into a routine long enough to warrant it's use. Glutamine should be in enough supply if you are eating clean, watch out for eating too much protein. carbs are the bodies basic fuel source, and additional protein only stresses the bodies organs, like you liver and pancreas. If you're not sure, hire a nutritionist for a session ans a personal trainer for a few sessions. They will get you on the right track.
Does low carb beer count ;D
It's hard to do the change over, especially on the nutrition side. I have a very high metabolism, so junk food has never fazed me. I wore a 27 waist in highschool, and now I wear a 30/32, and that's on a healty diet of Cheez-It's, Bud-light, and McDonald's. I don't really mind though. I like chicken, so lately I replaced McDonald's with chicken breast on the BBQ. I can't cook, so I BBQ instead.
Another bad thing, is I'm a smoker. I've slowed that down, but I highly doubt I can quit. I've tried, but I have a low tolerance for stupidty (ironically enough) and I deal with moron's all day. I think that I need to find something to replace my smoking habit, that will keep my tolerance levels regarding stupidty and aggrevation in check. Just don't know what. ??? I get stressed out very easily. Especially during business hours.
Oh yeah, I take a Men's Multi-Vitamin (GNC Brand) but that stuff's iffy. It makes your pee flourescent yellow, so I'm assuming that it's just a waste because I'm just getting rid of it.
Ask yourself one simple question: How much do I value the quality of my life? Your lifestyle will reflect the answer.
QuoteCorner, just eat balanced meals 5-6 times a day. Don';t beleive what you read in those muscle mags, it's mostly supplement advertising. Creatine is ok, but you have to cycle it and you haven't been into a routine long enough to warrant it's use. Glutamine should be in enough supply if you are eating clean, watch out for eating too much protein. carbs are the bodies basic fuel source, and additional protein only stresses the bodies organs, like you liver and pancreas. If you're not sure, hire a nutritionist for a session ans a personal trainer for a few sessions. They will get you on the right track.
Amen!
By the way, be careful with the creatine and a high protein diet. Creatine doesn't desolve all the way- I know this 1st hand. A few years back, I decided I would try the 'EAS' program. 8 months later I ended up with a kidney stone. The doctor told me he had seen an increase in stones from people doing creatine (or creatine based products) and high protein. I cant stress 'cycling creatine' enough.
Instead of working out, I just decided to deal with the pain...
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QuoteInstead of working out, I just decided to deal with the pain...
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LOL.. ever seen those Oriental Spa's off the e-way ;D
Twenty Dolla Sucky Sucky
Fifty Dolla Me Love U Long Time
;D :P :-X
QuoteAmen!
By the way, be careful with the creatine and a high protein diet. Creatine doesn't desolve all the way- I know this 1st hand. A few years back, I decided I would try the 'EAS' program. 8 months later I ended up with a kidney stone. The doctor told me he had seen an increase in stones from people doing creatine (or creatine based products) and high protein. I cant stress 'cycling creatine' enough.
Creatine is a raw extract in meat right? I know it makes you "blow up" and retain water in your muscles, I think, but I don't know why. As far as protien, your body can only digest so much protien at once and any more you just lose when you go to the bathroom right? So, what's the right amount of protien then, where you are not going to run into things like Kidney Stones, ect.? Also, why does protien make you crap alot? I mean, when you first start taking in more protien than your body is use to, why does it make you go to the bathroom so much more?
Note: I'm not trying to be gross, or an ass. I'm actually being serious on this. There has to be a legitimate answer.
Also, I've heard that if you start taking in lots of protien, and creatine, ect., and you stop, you will start losing mass, even though you continue to work out even at a more "aggressive" rate.
And is it true, that to build mass, heavier weight and less repitions?
Sory, there are tons of contradicting statements out there on this. I personally believe it has more to do with genetics than anything...
QuoteLOL.. ever seen those Oriental Spa's off the e-way ;D
Twenty Dolla Sucky Sucky
Fifty Dolla Me Love U Long Time
;D :P :-X
Don't know about them, but I'll tell ya. You cross that center 'volcano' jet when it's on high and water will definitely go in the out door...
QuoteDon't know about them, but I'll tell ya. ÊYou cross that center 'volcano' jet when it's on high and water will definitely go in the out door...
LMMFAO ;D Is that on the deluxe model :P ;D ;D ;D
QuoteInstead of working out, I just decided to deal with the pain...
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When I first looked at that picture I was really confused.
Then I decided that it must be some type of protective cup?!?! But I thought again.... that would be awfully uncomfortable with the square shaped edges and all - it would be much more comfortable if it had more of a wedge or pear shape to it.
But then again, I know some guys are really into pain........ so maybe it would work for some people!
QuoteWhen I first looked at that picture I was really confused. Ê
Then I decided that it must be some type of protective cup?!?! Ê But I thought again.... Êthat would be awfully uncomfortable with the square shaped edges and all - it would be much more comfortable if it had more of a wedge or pear shape to it. Ê
But then again, I know some guys are really into pain........ Êso maybe it would work for some people!
??? O.K...... left the lid off the VP can huh ;D :P
The way it was explained to me prior to taking creatine was that it helps expedite muscle repair/recovery. Most of the stone had desolved before exiting but what was left was basically protein. I would highly recommend research before you ingest.
Look at the recent statistics out on high fructose corn syrup and it's link to obesity. Ever read the ingredients on the majority of the processed products people buy. :o
Corner, have you tried tigerbalm? Good stuff ;D I spoke to my trainer and he said you should at least do something. Granted on a lesser level. Yes, you will be sore with alot of muscle stiffness. He said just do the movement without the weight. (since you might feel silly doing this at the gym, just do it at home)
I think everyone has done legs to the point of excruciating pain when trying to sit but if you recall, each time you simulated the movement ie: sitting at a desk, car, couch, and yes the reading room, the pain was less.
Thanks. I'm not worried about how I'd appear in the gym with no weight. Hell, what do you think I looked like having a hard time doing curls with 20 lb. dumbells :(
QuoteThanks. I'm not worried about how I'd appear in the gym with no weight. Hell, what do you think I looked like having a hard time doing curls with 20 lb. dumbells :(
Everybody has to start somewhere. ;)
Actually, down here in S FL a good majority of people are into functional fitness. Although, you can still spot the guy whose arms are always at a 45 degree angle and has more of a waddle than a walk. ;D
I heard Lance Armstrong is on a high carb, high protien diet. But what does he know about being in shape? :)
QuoteI heard Lance Armstrong is on a high carb, high protien diet. But what does he know about being in shape? :)
Yeah, but he doesn't sit on his ass all day behind a computer, then go home to beer and Cheez-it's ;D
Mmmmmmmm, Beeeerrr! Mmmmmmm, Cheez-its! ;D
QuoteMmmmmmmm, Beeeerrr! Mmmmmmm, Cheez-its! ;D
I know, tell me about it. A case and a family pack of cheezit's lasts me a week ;D
Went and worked out again today, after all the sorness finally wore off. Also weighed in. Gained 1 pound. Probably has something to do with the beer and Cheez-it's ;D 8)
if you really want to put on about 20 pounds of muscle mass it's going to take some time. i weigh about the same as you do now, and it's my "natural weight." meaning it's the weight that when i slack off and don't hit the gym hard, like i haven't been in about 2 years, thats where my weight is. i used to play division 1 college football and weighed 172lbs. with 3% body fat, i now have 7% body fat. i had to spend about 2 hours a day in the gym 6 days a week. and it's very hard to mantain that kind of a schedule when you have a job and other responsibilities. not to mention you need to eat alot more because of the increased amount of calories your burning, and if you want to add weight you need to take in more calories than you burn. it's a pain in the a**. my advise, don't worry about adding weight, it'll slow you down anyway. just work on your strength and cardio, and you'll see an increase in muscle mass and lose in fat anyway.