From fit to fat and back, how do I minimize the pain!

0305bp

I was doing pretty well this spring. For the last 2 years I had been weight training three times a week, riding or walking a few times a week, sometimes taking break of 4-6 weeks with only a workout a week but pretty much staying on track. Then I got sick in July, I was in bed for two weeks, and barely dragged myself to work the next 4, plus was recovering from pneumonia and just being dog tired. Basically I didn’t work out for 6 months. I gained about 10 lbs, but more then that I’ve lost a ton of muscle.

So for the last month I’ve been trying to ease back into it. I feel weak. I can’t even make it through a bodypump class without dropping the weights (which are already low), and have no core strength. But more then that, I’m always sore after strength training. I tried dropping back to just body weight this week and I’m still just dragging. Is this just what it feels like coming back? I don’t remember it being this hard?

Any tips to minimize the soreness and get some of my old energy back? I’m tired of hobbling around for 2-3 days after every workout.

macgurlnet

If you're exhausted like that, perhaps some medical tests are in order? Some vitamin deficiencies, as well as an underactive thyroid, can cause tiredness.

~Lyssa

jennybearlv

I'm a habitual weight lifting quitter. Just start low and take it easy. Don't worry about what you used to lift. You will get back to where you were before you know it. I find the best way to keep from getting sore is to do the same moves a couple times a week so your muscles get used to it. Yeah, it's going to suck the first week or two, but the soreness will go away. I find moving around gently, walking and yoga, help me keep the soreness down. Sitting still just makes everything hurt when I get up.

0305bp

Macgurlnet: I'm really hoping to it's just being out of shape. I hate going to the doctors and testing in general, but I've been so weak that it does worry me a bit.

Jennybearlv: I started to do some youtube yoga in-between so we will see. After weights Wednesday (lower), Friday (upper), Sunday (bodypump class with almost no weight), and then light upper today, it's the first day I don't feel sore, so that's a good sign.

Thank you both!

BJSwail

It really depends how strong you were and how much muscle you lost, as well as recovery factors. Your nervous system adaptions from gaining strength usually linger much longer than muslces, making it easy to push too hard on your muscles when just starting up again. Also make sure you're eating enough and getting enough sleep. If your trying to jump back to everything at once it will be miserable. Get your activity level back up before any real dieting, if anything just improve food selection for the first while and eat enough to recover. Once the workouts are feeling good, then get back to the dieting (if this is something you're doing). Also some soreness is normal, as not only is your body no longer used to training, it's also no longer used to recovering!

0305bp

Update: this was my first week ramped back up to 5 workouts and I feel really good. I did a lot of walking after three of the five, and I think that helped. I guess the older I get, the harder it is to get back into it. Gotta make sure I don’t take so many extended breaks in the future