no pain no gain?

It's been a while since I've been to the gym, and all my working out is done at home right now. But from what I remember, yes you will be sore at first. You are using muscles that you don't normally use. It's a good pain, and you will get used to it where you will only be sore for a little while if any at all. Don't give up, just work your way into it. I can't wait to be able to afford to go to the gym again so I can feel that soreness that comes with a wonderful workout.

That will go away after a few workouts. Can you share your plan, you might get some specific help on that. I'm already skeptical with 30 mins before weights.

Yes, this is normal but only for the first couple of times you workout, it doesn't last forever. You used muscles that you have not been using. Since you did some weights, this process tears your muscle and builds it back up. That's why you are sore.
I recommend you go to your local health food store and buy two things in tablet form, a glutamine tablet and a BCAA tablet. These two things will help your muscles recover more quickly so you won't be as sore. Also find a good protein powder and have a protein shake after your workouts.

Hope that helps. Don't give up because once your in shape you won't go through the pain again.

Diana

I agree. Start off slower. Soak in warm Epsom salt water baths. Try yoga to stretch out those limbs. Give yourself little massages here and there. Sit in a sauna to relax limbs (if your gym offers one). Soak in a hot tub. The pain will go away. As you can see, I'm all about getting rid of the soreness. :0) Good luck.

As a newbie to any type of weight lifting you're going to want to ease yourself into it. Your muscles, your ligaments / joints all need time to adapt. Every person experiences different levels of muscle soreness.

Be sure your calorie intake is appropriate for your height / weight. There's going to be nothing magical about eating 1200 calories if you are 5'9 180 lbs (not to say you are). If you plan on keeping with the weight training I would suggest a protein intake of 1g per lb of lean body mass and a fat intake of .35 - .45g per lb of body weight. MFP's standard settings are going to be a bit lower than this.

In short, your body will adapt and the muscle soreness will not be so severe.

Yes, this is normal but only for the first couple of times you workout, it doesn't last forever. You used muscles that you have not been using. Since you did some weights, this process tears your muscle and builds it back up. That's why you are sore.
I recommend you go to your local health food store and buy two things in tablet form, a glutamine tablet and a BCAA tablet. These two things will help your muscles recover more quickly so you won't be as sore. Also find a good protein powder and have a protein shake after your workouts.

Hope that helps. Don't give up because once your in shape you won't go through the pain again.

Diana

The BCAA isn't necessary if your protein intake is appropriate.

I'm a lazy couch potato, or I was anyways. So for me just walking would leave me sore at 1st. I'm sore today from a combination of walking steps and then doing Zumba the next morning. My only advice is stretch, stretch, stretch!

You're not meant to be THAT sore. It sounds like you either lifted beyond your comfort zone or overdid your exercises. I did the same thing when I got a gym membership for my 16th birthday and would go after school, but then again I had no trainer and I had the stupid notion that the more I did and the heavier I lifted right off, the quicker I'd lose. Wrooooong.

You have to start off slow and light and get your body used to it, then you can bump it up bit by bit. You'll be a little sore, but not to the point where you need several days to recover and not feel like you've been run over by a car.

getting enough rest and enough food (especially protein) is very helpful for me in terms of getting rid of DOMS. it's also important to get blood flowing to those areas as soon as possible so even if i'm ridiculously sore, i'll at least try to get in the pool to move around a bit, do some yoga, or easy cardio like the elliptical on no resistance and then spending the most unbearable 15 minutes of my life with a foam roller :laugh:

oh and another trick is to take an ice bath/cold shower then a warm one i generally do this in the gym anyway after a particularly tough lifting session and will take a cold shower for a minute or so and then hop in the whirlpool

If normal movement causes you to wince in pain after a workout...fire your trainer.

"No pain...no gain" is a cliche line for athletes trying to push themselves or their friends, but it has no place in a beginner's mind where they should be concentrating on learning how to do the exercises properly and not trying to see how far they can push themselves.

The most common reason people do NOT maintain a new exercise regimen is trying to do too much in the beginning and becoming frustrated or injured.

Relax and build up from a small start. Even doing a few minutes a day, three times a week, is a great start. After a week, your body will let you know how much more it wants to do. Don't "push" yourself into anything until you have been exercising for several weeks and have a much better idea of your (now increasing) capabilities.

Just my two cents.

getting enough rest and enough food (especially protein) is very helpful for me in terms of getting rid of DOMS.

We all get enough protein (with very few exceptions) so more protein is not going to help anything. We should be consuming protein as a function of our total caloric intake. For example a typical macronutrient balance is 55/20/25 (%calories from carbs/fats/protein respectively). More protein will only be excreted or help defeat a diet by being metabolized. Protein is not going to help DOMS in an average person. However, a nominal dose of an analgesic (Tylenol, paracetamol, acetaminophen) and an NSAID (Aleve, ibuprofen, naproxyn) can help relieve the pain. They may be taken together because they are not synergists.

I joined the local gym and was taken through my paces by one of the instructors on Wednesday who created a personal fat burning plan for me - cardio machines for 30 mins then weights.

My problem is that its taken me until today 3 DAYS LATER to be able to walk without hurting or move my arms without wincing in pain - is this normal? I feel ok today so need to go back to the gym but am frightened I'll end up feeling like this again for most of next week - my question is what's the point of doing the gym if you can only go twice a week because of the pain it puts you in

Can any regular exercisers give me some advice?

Cheers x

i hate trainers like this.

I prefer the minimalist approach. If you're new to lifting, i would suggest the "big 3. That consist of the squat, bench, and deadlift. Do this three times a week (M,W,F). This is a good rep scheme.

Warm-up sets
Top Set 6-8reps
3mins rest
Set 2 (-10-15%) 8-10
2mins rest
Set 3 (-10-15%)10-12
3mins res

Drop -10-15% after each set. Do this for 3 months and assess after.

Actually a higher amount of protein has helped me with dealing with DOMS. I was sceptical, but decided to increase on the advice of a friend. Since then even when I have DOMS, and I workout very intensely with weights, it goes away quicker. I find MFP's default for protein is rather low, and while I think the suggestion most give of 1 gram/pound of bodyweight is probably on the high side, I would figure 25-30% of calories from protein is a good amount. It also has the side benefits of helping most people feel full longer.

What you're probably finding is that more training makes you increasingly immune to DOMS, not more protein. More protein does nothing for DOMS in a normal person with a normal diet. And, because protein has the same caloric value as pure sugar (4cal/gm), too much can kill a diet.

Here's what the experts at the US CDC have to say about how much protein you need to provide to support your metabolic processes. --> http://www.cdc.gov/nutrition/everyone/basics/protein.html#How much protein You can easily get that amount of protein with a glass of milk and a chicken breast or piece of meat per day.

You may hear a lot of people tell you that you should have 1 gram of protein per pound of body weight. That's a typical bodybuilder's formula and it's a gross over estimate. Most experts in exercise physiology use the following formula.

0.8 grams protein per Kg of body weight
-or-
0.36 grams protein per pound of body weight

Bodybuilders believe they need a lot more protein that nonbodybuilders because they are building muscle. That, of course, is just wrong because most of the protein we all consume goes to the maintenance of our entire body including cell anabolization for all organs, skin, hair, marrow, smooth muscle, blood and much more which has nothing to do with skeletal muscles. And, people who are not building muscle are still replacing catabolized muscle cells which means most of the protein anyone uses will go to other than skeletal muscle repair. So, if you're a 160 pound male and you need 58 grams of protein without strength training then another 10% would easily cover you for strength training. That would amount to 5.8 grams per day which would be 174 grams per month or about 6 ounces per month. And, six ounces of new lean muscle mass is a good number for the average growth of a 160 pound male who trains hard. Therefore, you can forget 1 g/pound and go with the 0.8g/Kg or 0.36g/pound and just add 10% if you're a bodybuilder.

If you're a total protein freak who really wants to make sure you have more than enough protein and you can handle the extra calories, then just double the amount from the formula. So, if the formula tells you to get 58 grams per day, make sure you get 116 grams per day. There's no way you could possibly need more than that and that's still well below the 1 gram per pound which bodybuilders use. Just remember that protein has the same caloric value as pure sugar (4cal/gm) so don't get too much if you are watching your weight. And, protein in food usually comes with other nutrients including carbs and fats so weight watchers should be careful.

Always get protein from food. It's the only way you can be sure you're getting dietary balance and the amount of protein you need as supplements may or may not contain the amount stated on the product label. Supplements should always be avoided unless recommended by a health care professional according to the US NIH.


Good luck and good health!!

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