Muscle soreness after 30 Day Shred!

My personal opinion is that it's not a great idea to do the same routine if you're really sore. You'll likely have bad form and may cause an injury if you push yourself too hard. Also, it is important to give your muscles time to recover.

A lot of sources say rest is important to muscle recovery but I don't think that means you have to just sit on the couch. Active resting and recovery is possible by doing something less intense (like going for a walk) and then stretching really well afterwards, or doing yoga which covers both angles.

For instance, I started a new circuit training routine a few weeks ago and was really sore all over for the following two days. So I went to some old standards and used the elliptical and stationary bike and did some stretching. By the fourth day I was ready to do the circuit training again and only had to take 1 day to recover. So this first week, maybe you can only do 30DS 3 or 4 days but next week you could do it 4 or 5 days as your body adjusts and gets stronger.

this is why i quit it after the first session.

Jillian is evil. I think the reason she claims you'll get such wonderful results / weight loss from 30DS is because after the first day you're so sore that you can't even crawl to the refrigerator.

Honestly, I've never made it past a few days because it got boring doing the same thing every single day. Other people have had great success with it though. I think it's just a matter of personal preference.

i by no means am saying that I have any idea what I am talking about...but here goes anyway...i just read an interview with her for her new book and in it she says 30 day shred was a marketing gimic, that what she really envisioned was 2 days of shred, a day of cardio, 2 days of shred, a day of rest...rinse repeat. this seems smart to me. I started it last Thursday...it killed me...i posted here that it almost killed me....i was so sore, i pushed myself to do it again on friday, knowing i was not doing it on saturday due to literally not being at home for 24 hours...i did it friday...saturday i was so sore i couldnt bend down to pick something off the ground, i listened to my body, i let it rest another day on sunday, by monday i was feeling mostly better but bad decisions got in my way and i didnt do it monday....i did it again last night so it took me from thurs-tues to do three days...im not near as sore today, i didnt have to quit at all last night, my form probably got sloppy towards the end, but it was an improvement and again...sore enough today that i know i worked it, but not so sore that i need my husband to help me up....thats my experience for what its worth:)

muscle soreness is actually caused by the muscle tears caused from working the muscle during strenuous workout. If you are super sore it is better to rest that muscle and allow it time to repair.

allowing the muscle time to repair actually helps it create more muscle fiber so you will be a bit stronger for your next workout.

A lot of people mistakenly believe that muscle soreness is caused by lactic acid but in truth cellular respiration rids the muscle of all the lactic acid built up from a workout within one or two hours after the workout. so the real cause is torn muscle and the only cure is rest and allowing your muscle fibers to repair.

I agree don't quit, work a different set of muscles and as soon as the soreness goes away get back to doing JM.

Also be sure to stretch before and after. I feel the stretch session after that JM does was not enough so I did extra whole body stretching. Stretching promotes healing so it is very important. Do not skip stretching.

eating extra protein really helps with aches, a high protein meal after your workout will give your body plenty to work with repairing while you're asleep (this is when it repairs best) meaning after 8 hours sleep you should feel much better with alot less aches

I have found for me alternating 30ds with a cardio day works best. So I do 30ds every other day and on the "off days" I go for a run/walk for 30 mins. It's helped my soreness tremendously

i'm not sure what the effects of creatine are on women, it works really well for me, i find recovery rate is up a noticable amount since using it, as well as increased reps per set, might be an idea to have a read up and see if it's for you, imo it's a very good supplement, and not even a shred of evidence it has draw backs

and considering at my size i only need a teaspoon a day it's easy to keep on top of

Just remember that working out doesn't make you stronger. Recovery AFTER working out is when you get stronger, so don't short-change yourself on recovery days.

I listen to her podcast and she has mentioned that you should always have a rest day, and she recommends only doing Ripped in 30 five days a week. So, I think she has changed her mind since the time when she created 30-Day Shred. I think it would be good to take one or two days off a week. You'll get just as good -- if not better -results.

I am on Level 2 of 30ds and according to the groups I am involved in for 30ds it seems most people aren't as sore by day 4-5 and I would recommend taking a rest day. I've taken more than I probably should have and am getting great results so far as far as losing inches goes.