First 5x5 yesterday kicked my bootaay! How am I supposed to do that again tomorrow?
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Gallowmere1984 wrote: »Also, Bugenhagen keeping it real:
http://youtu.be/iWdwM9Npg68
I can't hear him yelling at me! Lol
For some reason videos will not play with sound in MFP from IOS mobile.
But I'll copy the link so I can officially get the "pep talk" he appears to be giving.
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Ok @Gallowmere1984 that was awesome!
I think you have the right idea on how to power through it. I feel my mood elevated immediately after watching that! I sent it to my gym partner who also said she's feeling it today. She took a few weeks off while moving back here. She said she was surprised how set back she felt with a few weeks off.
Moral of that story is don't take time off! lol1 -
This is why I only ever take one rest day per week, at most, if that. Yesterday was my first real one in several weeks.2
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@Sunny_Bunny_ congrats on doing this! So cool to see the women of this site lifting with real programs and not just token 2lb dumbells. Inspiring!1
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Congrats on starting the program! I hope you like it as much as I did! I really have nothing to add that everyone else hasn't said though so I just hope you feel better soon!! For reals though, working out when I had DOMS was actually a good way to lessen them.
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The first week after I started going to the gym again, I barely ever sat down. Because I knew if I sat down long enough, and got up again, the DOMS would be brutal. Lol.4
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@Sunny_Bunny_ I think this is awesome. Not that you were sore but that you are giving lifting a try. I can't wait until I've lost enough weight that I can add lifting. I hope your lift day went/goes well today. The soreness does go away, just hold on to that until it does. What will hooking is seeing your muscle definition come to life. Go you!2
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@Sunny_Bunny_ I think this is awesome. Not that you were sore but that you are giving lifting a try. I can't wait until I've lost enough weight that I can add lifting. I hope your lift day went/goes well today. The soreness does go away, just hold on to that until it does. What will hooking is seeing your muscle definition come to life. Go you!
Lift now to preserve muscle mass. When you lose weight, you lose water, muscle, and fat. It's easier to preserve what you have than try to build it up again.1 -
samanthaluangphixay wrote: »@Sunny_Bunny_ I think this is awesome. Not that you were sore but that you are giving lifting a try. I can't wait until I've lost enough weight that I can add lifting. I hope your lift day went/goes well today. The soreness does go away, just hold on to that until it does. What will hooking is seeing your muscle definition come to life. Go you!
Lift now to preserve muscle mass. When you lose weight, you lose water, muscle, and fat. It's easier to preserve what you have than try to build it up again.
Not only that(but definitely true)...lifting burns calories and raises your metabolic rate long after your workout stops so you continue to burn calories...and added muscle mass to your frame requires more calories to function, both of these factors will contribute to weight loss...so why weight?(see what I did there? LOL)
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samanthaluangphixay wrote: »@Sunny_Bunny_ I think this is awesome. Not that you were sore but that you are giving lifting a try. I can't wait until I've lost enough weight that I can add lifting. I hope your lift day went/goes well today. The soreness does go away, just hold on to that until it does. What will hooking is seeing your muscle definition come to life. Go you!
Lift now to preserve muscle mass. When you lose weight, you lose water, muscle, and fat. It's easier to preserve what you have than try to build it up again.
Not only that(but definitely true)...lifting burns calories and raises your metabolic rate long after your workout stops so you continue to burn calories...and added muscle mass to your frame requires more calories to function, both of these factors will contribute to weight loss...so why weight?(see what I did there? LOL)
Ba dum tss!
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I think this article summed it up pretty well:
http://breakingmuscle.com/strength-conditioning/doms-the-good-the-bad-and-what-it-really-means-to-your-training
Take home points :
a) Any training outside comfort zone may or may not lead to DOMS. DOMS isn't necessary for hypertrophy.
b) DOMS is not caused by lactic acid, it's microtears in muscle fiber.
c) The more eccentric contraction → DOMS. le. the more time you spend SLOWLY LOWERING, the more muscle soreness you get.
I'll add:
d) There's a certain element of sucking it up unless extremely sore. I don't think deloading a bit is equal to failure if it means forming a habit. Listen to your body.
...and congrats on trying it out! I know it's been a sort of nemesis for you.1 -
I have helped a few people train.
For new people to lifting I would say not to lift for a few days and let your muscles recover. Lifting tears them down. You need sleep to let them rebuild and adequate calories, not a big bump.
There is a form of exercise called "recovery cardio". It is basically very low grade cardio to get your blood pumping into the sore muscles to replenish them and ease soreness. You can google it and find lots of good information.
Congrats on starting lifting! But I would caution on thinking you need to go all hard core at first. It is easier to let your body recover fully and then work out again than injure yourself and go thru all that recovery time
After I did my 100K bike race I took 2 days totally off and two days of recovery rides. I'm used to lots of intense workouts. I have an Olympic Tri coming up soon. But I always take my recovery time to let my muscles and joints rest and repair.
If it hurts, listen to it!
Congrats again on your adding lifting! Best wishes on reaching your goals!2 -
Working2BLean wrote: »If it hurts, listen to it!
Yes, listen to it and focus on another muscle group the next day.
I haven't lifted in a year. I started with 5 days a week for an hour. Each day focused on different muscle groups. Rest my foot.
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@Sunny_Bunny_ congrats on doing this! So cool to see the women of this site lifting with real programs and not just token 2lb dumbells. Inspiring!
Thanks! I do like that it is heavy and not just a million reps with tiny weight. I feel like the best work is real work and since I don't do hard physical work, this makes sense to me.Congrats on starting the program! I hope you like it as much as I did! I really have nothing to add that everyone else hasn't said though so I just hope you feel better soon!! For reals though, working out when I had DOMS was actually a good way to lessen them.
I do like it really well so far. Even though I was scared about dealing with the pain today, I still wanted to go. I got through the whole set! The pain did get better as I got into it. I did some extra warming up and light stretching too.Shadowmf023 wrote: »The first week after I started going to the gym again, I barely ever sat down. Because I knew if I sat down long enough, and got up again, the DOMS would be brutal. Lol.
Yes! I have stayed busy and mostly on my feet since that first day. The pain is the worst when I finally sit down at night!@Sunny_Bunny_ I think this is awesome. Not that you were sore but that you are giving lifting a try. I can't wait until I've lost enough weight that I can add lifting. I hope your lift day went/goes well today. The soreness does go away, just hold on to that until it does. What will hooking is seeing your muscle definition come to life. Go you!
I agree that starting ASAP is better. I just couldn't get motivated enough to attempt it on my own. I really needed the gym partner. I was very intimidated by the idea of going it alone and I can't afford a trainer.
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Foamroller wrote: »I think this article summed it up pretty well:
http://breakingmuscle.com/strength-conditioning/doms-the-good-the-bad-and-what-it-really-means-to-your-training
Take home points :
a) Any training outside comfort zone may or may not lead to DOMS. DOMS isn't necessary for hypertrophy.
b) DOMS is not caused by lactic acid, it's microtears in muscle fiber.
c) The more eccentric contraction → DOMS. le. the more time you spend SLOWLY LOWERING, the more muscle soreness you get.
I'll add:
d) There's a certain element of sucking it up unless extremely sore. I don't think deloading a bit is equal to failure if it means forming a habit. Listen to your body.
...and congrats on trying it out! I know it's been a sort of nemesis for you.
Thanks for the link. I always like having a good understanding of exactly what's happening.
Very good info1 -
Working2BLean wrote: »I have helped a few people train.
For new people to lifting I would say not to lift for a few days and let your muscles recover. Lifting tears them down. You need sleep to let them rebuild and adequate calories, not a big bump.
There is a form of exercise called "recovery cardio". It is basically very low grade cardio to get your blood pumping into the sore muscles to replenish them and ease soreness. You can google it and find lots of good information.
Congrats on starting lifting! But I would caution on thinking you need to go all hard core at first. It is easier to let your body recover fully and then work out again than injure yourself and go thru all that recovery time
After I did my 100K bike race I took 2 days totally off and two days of recovery rides. I'm used to lots of intense workouts. I have an Olympic Tri coming up soon. But I always take my recovery time to let my muscles and joints rest and repair.
If it hurts, listen to it!
Congrats again on your adding lifting! Best wishes on reaching your goals!
I would definitely rest if I thought the pain was more than my lazy muscles rebelling. Lol
Since I don't feel like there's an injury, I pushed through and I'm actually glad I did. I'm sure I'll be in bad shape again tomorrow once this stiffness sets in again tonight, but I'm sure there's no injury beyond what's to be expected from working my lazy self.
My gym partner mentioned that she likes to go for a bike ride on off days. Nothing major but she did say it makes the soreness feel better. I worked on my feet the whole next day, so I'm sure that was better than sitting all day. I actually did quite a lot of walking around with the project I was working on.2 -
5x5 is great, I love it! I find that working out sore muscles actually helps!1
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Good to see you made it through day 2!1
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What a great thread!
All the success stories make this an awesome group!
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The way to get over the soreness is to re-frame it. I was a gym rat for years, even though I don't look much like it now. I learned to love the pain. Pain-progress. When the pain from working out didn't happen, I would push harder the next day to make sure I was actually doing something beneficial. Even today I love that feeling of muscle soreness that comes with exertion.1
