SO SORE (I feel like I can't move!) *30 Day Shred Related*
Replies
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This happened to me too and I live in a 3 story townhome . I didn't leave the ground floor for a couple of days:) Try getting protein within 15 minutes of finishing your workout and drink plenty of fluids before and after the workout. I took a bath with Epsom salts and after I got out did some light stretching. Still sore, but able to go up the stairs without looking like Frankenstein!0
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how often do you guys do the 30 day shred per week?0
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Just push through it, when you exercise it helps with the soreness, but it will be there for a couple days, but it is only a sign that it is working.0
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What size weights do you guys use for these dvds? I used 3 lbs and I don't think it was enough. Do any of you use 5 lb weights?0
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You guys I was sooo sore after the first few days of 30DS that I honestly contemplated whether or not it was something I could do. I think I did 3 or 4 days and then I took a day off, which REALLY helped.
I also bought a huge think of epsom salts and wrapped my knees with hot compresses soaked in epsom - it was amazing. I've heard that soaking in a bath with epsom salts really helps relieve muscle pain.
I took sooo much ibuprofen my first few days too... but it really does go away!!! I haven't been sore since the beginning. I completed L3 D8 today!! I'm starting Ripped in 30 on Monday.0 -
What size weights do you guys use for these dvds? I used 3 lbs and I don't think it was enough. Do any of you use 5 lb weights?
I started with 3... then I added 5lbs in there.. and now I mostly use 5lbs and add in 8 lbs for some exercises.0 -
Stretch! After your workout, before bed, in the morning, before your workout. Invest in some resistance band and lay on the floor with the band under yoyr foot. Go slowly side to side, up and done. Hold each stretch for at least 15 seconds. There are upper body stretches on line. Immediate relief!0
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I have just finished the shred and I did it 6 days a week. The rest day was so important for me and I needed to let my muscles recover. So it took 5 weeks to finish the program and I got great results.
I always did extra stretching at the end of the workout. I have really tight chest and calf muscles so I would make sure I took an extra 5/10 minutes and really stretch those out. This helped so much and was rarely sore the next day. Day 4 is definitely a turning point, if you can get through the first 4 days, you'll do great. Just keep going and if you feel you need to, take a rest day.
Good luck!
Edit to add: I used 2KG weights when doing the shred.0 -
Take rest days. Jillian Michaels actually tells you to. It is really really important for your muscles.
Also, do not take ibuprofen, it can actually interfere with muscle recovery and gain.0 -
There are mixed opinions on taking days off but personally the thinking I like and find works the best to me is alternating. I only do 30 Day Shred 3X/week and on alternating days I run. This helps those muscles you are working out to repair and rebuild in between. I found the soreness to get better after the first week but off and on I had more throughout the month as I changed levels or whatnot. The second day is ALWAYS the worst.0
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I push through it and then take a rest day on the 5th or 6th day. I agree with the suggestions to go for an easy walk before or after the shred.
I use differnt weights for the various excercises... 5's(front raises wth the lounges), 8's(chest press/fly), or 12's(squat and press).0 -
You need to push through the soreness. The best part is, when you start exercising the soreness starts to dull a bit.0
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1. Foam roller
2. hot bath soaks
3. BCAA's & Glutamine
4. Stay mobile... sitting is your enemy.0 -
My advice: Carefully plan rest days! Muscle repair and growth occurs during rest days, so taking them is valuable. I personally never work out on more than three consecutive days, but that's only because my schedule allows it. Don't worry, as you get in better shape, the soreness will lessen (or at least become more tolerable).0
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Rest days are essential for two reasons. One, it allows your muscles to repair and two, if you are in that much pain (as I was!) you won't be doing the moves effectively anyway and could injure yourself.
Days 2 and 3 seem to be the worst. Jillian doesn't do those stretches at the end for long enough. I would say hold them for 15 seconds, she barely holds them for five. Do some different stretches and then walk around/ do some small chores to work it off, don't just flop on the nearest chair, however tempting And make sure you have enough protein - mfp is notoriously low with protein numbers so go over. I've been taking whey protein this time around and am no-where near as sore as the first time I attempted it. Dont give up
Edited to add: I try to do Shred 4 times a week - take weekends off as I do a lot of walking then anyway, and a rest day in the week.0 -
according to my trainer, the 2nd day is the worst because your muscles are healing from the trauma you put them through. Most especially, if you have not been exercising regularly before.
so should you rest after day 1 or continue?0 -
Just keep moving! When you first start any exercise there is going to be pain no matter how much you stretch. The more you move those muscles the better you'll feel. Stick with it and push through it. Eventually that pain WILL go away. Make sure you stretch it out. I find I'm the most sore after my body has been idle for a long time. Once I actually start the workout and my body gets moving the pain subsides. I always feel better after my workout. Then after a week or two you probably won't have any pain at all as your body get used to the exercises!!! Keep on truckin'!0
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I am not overweight but apparently out of shape! I am not sure what to do. I am only on Day 2 of The 30 Day Shred and my muscles are so sore I am having trouble moving around today! Any ideas what to do to soothe my poor muscles? I do the warm up exercises before and the cool down stretches after! I don't want to have to give up on Day 3 but I feel like I won't be able to move at all tomorrow at this point!
30 day shred is not meant to be done everyday. It's ok to take a rest day or 2 and let your body heal.0 -
30 day shred is not meant to be done everyday. It's ok to take a rest day or 2 and let your body heal.
This. Jillian said, in an article that I read, that "30Days Shred" was the name the marketing people came up with--she does not recommend doing it every day for 30 days. You should not work the same muscle groups everyday without resting them. Do 30DS every other day or at least rest every 3rd day if you want to avoid injury.0 -
Hot showers.
Ibuprofen before bed & 30 min before a workout.
Stretching!
Rest day at least once a week.0 -
Take a rest day! As someone else said stretch out for longer than they do on the DVD I don't find it anywhere near enough. Try protein I always thought it was a load of rubbish until I tired it, seriously makes a huge difference for me ..... I cycle to work so now use protein shake as part of my breakfast my legs thank me for it.
Brace yourself for level 2 you can and will do it if you want it0 -
Yes, being sore is tough! other than stretching before and after a workout, I personally will take an Anti-Inflammatory pill before going to bed; it works for me.0
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I did it last week. I got to day 5 and now I have a partial tear in my meniscus. I started feeling pain during jumping jacks and stopped doing that. I guess little ol' level one was TOO much on my legs. For my health and safety, I will not be going forward with the rest of 30DS. I will tell you that I felt like I was dying after the first 2 workouts (so day 2 and 3). By the 4th day, I was okay. No pain whatsoever. But I had a majorly hard time going up/down stairs and sitting on a toilet, lol! I just won't do this workout anymore because I am not risking a serious injury over a silly DVD. I will stick with cardio and strength training at the gym.
^^^
This!! I did the first 3 days and experienced the same type of pain - so I put it aside. My left knee recovered - but not my right knee! I ended up having to wear a brace for over a month on it for normal every day activity (I work in an office so NOT labor-intense) of just walking. I was really angry because I had also started a running program a month prior and was really loving it, nad had to give it up and am just now able to start back at the beginning of it, having been able to be without the brace for three weeks now. I had never had knee problems or a knee injury in the past and I had done circuit training, elliptical trainers, running with no problems. I ditched 30DS - and I NEVER plan on doing it again! Matter of fact, I plan on warning everyone I hear talking about it of this very problem!!0 -
i could not complete it. i gave up on day 1 after the 1st circuit. yesterday was day 1. i want to start it today again!0
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