Extreme weakness due to years of neglect

EccentricDad

I exercised yesterday on a 12 hour fast and today all the areas I exercised are sore. I haven't exercised in 13 years and my life is extremely sedentary, so every little bit of exercising I do is going to hurt; but how long does it take for it to stop hurting and what can I do to make sure that it's actually working and not just tearing me up? I can't even do a side plank without shaking that's how bad it is!

***POST EDITED BY STAFF in response to guideline number 17***
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Tyrone_S

First time exercising after a long time off will always hurt, by the third time doing the same thing I doubt you will feel it at all. Let yourself recover for a day or two and try it again, then one more time. Once you have done that you can reassess your routine, but doing it before your body gets used to exercise in general might be a bit pointless. You will gain a lot of strength over the first couple of sessions as your muscles kind of "wake up". So don't write off those side planks quite yet.

_granola

Keep doing it, get stronger, then do more.

EccentricDad

So do the workout routine again after a day or two of rest and keep doing that cycle until the workout I'm doing doesn't give me soreness any more?

otrlynn

You didn't post much about yourself such as your age, and whether you have any medical problems. If you are older and have been very sedentary, it would be good to check in with your doctor before you go gung ho at the gym. Perhaps you need to take it a bit slower and begin with walking, stretching and mildly resistive exercise for a week or two. In the meantime, take tylenol or advil at the recommended dosage if you are really sore, and keep moving the muscles that are sore.

jetscreaminagain

You do a new thing, it hurts. Keep doing it it hurts less. Keep doing it as long as the hurt is muscle soreness and not joint pain or a sharp tear like ouch. Personally I love DOMS (delayed onset muscle soreness). Makes me feel alive. Working out again can help clear that out. Also a nice bath with Epsom salts.

And eat. Good lord.

arc918

listen and repeat:

exercise good

fasting bad

WestCoastPhoenix

spud_chick

I recently started exercising again at 45, after quite a few sedentary years and many more years with joint problems and CFS/fibromyalgia symptoms (but no diagnosis). I have found that taking branched chain amino acids before and after exercising has been helping me get stronger faster and recover more quickly as well. The whey shake we use has them, and I also have them in capsule form. Not saying it's a cure-all but I can really tell a difference. I also take many other supplements, but the BCAAs helped me get out of a bad cycle of never feeling like I was getting stronger or recovering any faster after repeated exercise days, which can be extremely discouraging.

lachesissss

I feel like exercising on a fast day is just asking for the weak feeling. I'd also recommend stretching and lots of water consumption. Also, start small. Don't just try to beast things out because you feel like you should be able to do them. If you've been sedentary for 13 years I imagine your cardio base and muscle strength is virtually non-existent.

flechero

When I first started working out again (after 20 years off) I hurt for a solid week... after a few workouts, I only hurt a few days, after a few more I only hurt a day.

Keep it up and it will get better!

Also not a fan of the fast.

ladybug1620

Try splitting up your training by body part or group so you can give your sore muscles time to recover. For example, work arms one day, the next day legs, the next back, the next chest, etc. Those few days in between will give you plenty of time to recover and be ready to do it all over again. If you're that sore, you shouldn't do the same workout on back to back days. And since you haven't worked out in so long, you will be really sore at first but the more you do it the less sore you'll be. And in that case, it'll be time to up the intensity

yo_andi

Soreness is normal.

Rest, hydrate, protein and doing it again a few days later will all help with it.

chris10_hi

Oh i was right there with you, i still shake sometimes doing planks! But we all gotta start some where, for me in general it took about 2 to 3 weeks for me to NOT b huffing and puffing as if Im going to die, and with your body being sore itll b sore when you push yourself like you have been with starting to exercise again, but it's a good sore!

EccentricDad

You didn't post much about yourself such as your age, and whether you have any medical problems. If you are older and have been very sedentary, it would be good to check in with your doctor before you go gung ho at the gym. Perhaps you need to take it a bit slower and begin with walking, stretching and mildly resistive exercise for a week or two. In the meantime, take tylenol or advil at the recommended dosage if you are really sore, and keep moving the muscles that are sore.

30 years old and I have bone spurs on a disc in my thoracic region of my spine with no cartilage between my discs in that region as well. I don't have lupus or anything though they did think I had Rheumatoid Arthritis but that ended undecided before I lost health insurance. I think I just have typical muscle soreness as everyone else is describing, but after 13 years of not feeling like this, better safe than sorry.

EccentricDad

I feel like exercising on a fast day is just asking for the weak feeling. I'd also recommend stretching and lots of water consumption. Also, start small. Don't just try to beast things out because you feel like you should be able to do them. If you've been sedentary for 13 years I imagine your cardio base and muscle strength is virtually non-existent.

Yup, completely non-existent. I'm literally a bean pole.

And I read that working out while on a 12 hour fast is good because it forces fat oxidation/metabolization. But I guess I should build up the strength to exercise first then worry about fat huh? But can I build up strength while on a cut still?

Lift_hard_eat_big

Heavy strength training will always tear you up. Heavy dead lifting feels like you're getting raped if you go intense!

kmuree

As someone who has never worked out in her life prior to this year, soreness is absolutely normal until you gain and build some strength and stamina. You just need to push past it and work through it, but make sure you listen to your body. If it's too much, listen and take a rest day. But if it's the kind of soreness that makes you count to three (twice, to prolong the inevitable) before you stand up to get off of the toilet seat, push past it!

You'll be stronger in no time, and the pain ebbs a little. :flowerforyou:

Marc713

Ease into lifting. Don't try to go heavy. Make sure you are stretching. Do NOT workout when fasting!!

Here's a free workout plan, with videos, tips, diet, supplement info, etc.
http://www.bodybuilding.com/fun/lee-labrada-12-week-lean-body-trainer-week-1-main.html

VelociMama

All of this sounds normal for someone who is totally out of shape. The fasting is a really bad idea if you're a new exerciser also. All it will do is make you weaker during your workout and make it harder for you to recover afterwards. The first time I did a barbell squat, I couldn't walk for a week. It got much easier as I got stronger and my body got used to the activity.

Eat regular healthy meals, do workouts that you enjoy and get you the results you want.

Weight management and body recomposition is hard enough. Don't make it harder than it is.

devil_in_a_blue_dress

I knew who posted this before I read it.

:drinker:

Just keep going --- you'll be fine. It will take a few weeks.

GreyEyes21

please don't use the word retardardily. It's offensive. thanks.

I second this.

I underline this as well.

Relax everyone! A) It's just a word and while I understand you're fighting a stigma for someone, there's no reason to be hyper-vigilant as I'm not attacking retarded people, I'm only using a modern day term; This is the internet, you'll have to get used to being offended as I've learned to as a Highly Sensitive Person who gets his feelings hurt all the time.

I thought I was going to have to say something but you did it for me

retarded is just a word it doesnt even mean "meantally or physically disabled" unless it is used against someone who is. calm down people. you should probably go and get on those people who are changing the word "disabled" into "The People Who Don't Know" yes... that is what they are changing it to now to make it "proper"

anyways I know the feeling -_- i did my legs the other day and couldnt walk much for 3 days. did them yesterday and NOTHING. i dont feel any pain.. just keep going at it

It actually is REALLY offensive, especially to individuals who have intellectual disabilities (formerly mental retardation) and their family members. Its an offensive term, and really shouldn't be used in that sense. Its whats given ID a bad stigma is people using the word inappropriately and in everyday life. Think of it as using the N word, or calling all females the B word, it doesn't go over well, and really just don't use it. Because it is offensive.

when would be a proper way to use the word? because I'm pretty sure that calling someone who is "mentally or physically disabled" "retarded" wouldnt go over so well either... freedom of speech. words are just words it all depends on the context which they are used.

DKWaggoner

Thank you!! And yes it is offensive.If you call something retarded..its offensive..PERIOD!!!
please don't use the word retardardily. It's offensive. thanks.
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GreyEyes21

Thank you!! And yes it is offensive.If you call something retarded..its offensive..PERIOD!!!
please don't use the word retardardily. It's offensive. thanks.

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if its offensive stop reading. you can direct your eyes to something not offensive...

if you dont like porn DONT go to the area where there is porn... the end.

besides I think were digressing from the topic.. soreness...?

trickettmomma

I too just started after years of nothing! Start slow and don't overdo it. That is failure waiting to happen. I started with the Extreme Makeover Weight Loss Edition "THE WORKOUT" It has 3 LOW Impact Workouts to get you started moving. And now I'm doing the Biggest Loser Cardio Max. The first couple of times with each video I'm SORE!! But Each day gets better. Listen to your body! And On these videos they even show modified moves for beginers. The key is to get started and not discourage yourself. If you can do 5 mins today go for 7 tomorrow. My first couple of times I could barely get threw the warm up. But it got me started. I'm making this a life change and taking it as my body allows. Also Trying to make better food choices and not beating myself up when I mess up eating or not exercising, but learning from it. Good Luck to you and I hope that helps!

JLD81

what type of workout are you doing?

You are going to experience soreness after that much sedentary time, period. However, if you are jumping into a workout intended for someone who has been working out regularly for six months or more, u are going to be extremely sore. Don't ease into thongs too slowly but don't rush, either. I believe it is better workout daily wit only a day or two a week rest than it is to push it too hard and take a lot of time off. Also, u are going to be more sore the second day after working out. U can ease some of this by doing some sortnof workout the first day of soreness. If u look at the way a lot of the famous trainers do their training (ex Jillian Michaels), their workouts progress over several weeks. U want to challenge yourself but not burn yourself out. Metaphor: be a building fire, not a firework that goes of with a bang then quickly dies out. U want to grow in intensity.

rextcat

why are you fasting on a work out day?? but good job on the workout

Katbody10

Edited because i have no desire to help someone who has no desire to se e how the word retarded could be offensive

The word retard or retarded means .. to slow down or be slowed. The term is used frequently in music to indicate a slowing down of tempo (most notably in classical music or hymns)

The word is NOT offensive unless it it used to describe a person's demeanor or disability. Years ago - the word was not offensive when used to describe a retarded (mentally disabled or hindered) person. I do not see how this gentlemen referred to anyone other than his own muscles in this term. I do not see the offense .. as there was none implied towards anyone.

Please - look up the word. It has been sadly twisted to be derogatory .. it is used as a mean slur at a friend or person that may have pulled a dumb stunt or move .. or said something "ignorant" (also a term widely misunderstood) - however, please do not hound this man for a term he used in a proper and educated sense otherwise.

GreyEyes21

as far as the workouts go... keep going... the more you do it the less it will hurt.. or maybe not hurt at all, but if it stops hurting completely it is time to up your weights to get a nice burn. You are supposed to do cardio on a fast but not weight lifting.

skinnyjean4me

i started jillian 30DS and the next day i couldnt lift my arms or even wash up in the shower cause any pressure on my chest arms legs ... well hell everywhere just plain hurt!!! So i took that day off and did it again the day after it hurt but not as bad ...but the 5th day i have soreness but not the excrutiating pain i had after the first day. its gonna get easier and u should still feel it but it wont be as bad! LISTEN to ur body if it is a OMG don't move dont touch ouch take abreak but otherwise i would work thru it. Good Luck!

Katbody10

Regarding the soreness.. try increasing your water intake when you do something extreme like that .. you need to flush your muscles as they will retain water to repair the damage (not really damage.. just the effort, work and exertion you put into them)

The idea of fasting and then doing that kind of workout is forcing your muscles to find the energy and resources available .. which is naturally stored in your body as fat. So by not eating .. it's not extrapolating energy/calories from your bloodstream (food you've eaten) .. it will burn it directly from your fat cells.

You still need to drink a LOT more water when doing that sort of program.

Soreness can last up to 5 days .. you just need to get back on track with your food intake, plenty of water .. and rest is very important as well. Take a day off .. then go back to a mild and reasonable workout. It's been a long time since you've exercised - you could pull muscles.. create tears that will keep you from exercising if you don't be careful.

Good Luck!