Help please (seriously please read)

Muscles sore?
That is normal.

I can relate to this I am also training for a 5K in aug. My first and goal is to finish. Keep pushing and good luck.

Drink more water. :flowerforyou:

Warm ups, cool downs, hot baths, and Alieve!

I used to get really sore too, all the time, and had muscle cramps. My aunt (a nurse) suggested a magnesium supplement. It's only a couple dollars at any grocery store or Wal-mart. Since then, I've been working out harder than ever with hardly any soreness at all!

Are you doing rest days in between your workouts? Sounds like you are just pushing hard. Keep going and it will definitely get better. I remember when I started seriously walking, first few weeks my feet hurt so bad! When they stopped hurting then my calves hurt. When calves got in shape then my thighs. Just worked up my body. Give your body some time to adjust!

Hi guys I am new to the whole getting fit thing. For the past month or more I have been being more active and walk a minimum of 3 days a week doing 5k. I never seem to stop being sore all over, let's not mention when I try to workout video's etc. I have been stretching and doing what I can but sheesh. Also want to add I'm almost 40 could this have something to do with it? Thanks guys.

strongly suggest you drink more water eat some bananas and invest in a foam roller www.performbetter.com

take a rest day or a yoga day where you just stretch then

Sore muscles are caused by lactic acid in the muscles. Drinking more water will help. Be more consistent with your diary and be sure you are getting enough calcium which is important for bone and muscle function. And I don't know but perhaps that is alot of exercise all at once. Try something more manageable before deciding to become an overnight athlete, work up to it. How about a walk for 30 minutes every day for starting out instead of 5K. Be nice to yourself !

Ruth

Potassium is also important too . . . eat five fruits and vegetables a day to prevent cramping.

Once you are 40, you may find you need arch supports, especially if overweight. The ones in the store don't help much.

Don't overdue it. Start out walking briskly for 10 minutes each day. Use a pedometer to record gained calories. Gradually increase walking time as you start losing weight. Over-exercising will deter you from exercising and injuries will add negative re-inforcement to stop you from exercising. More serious injuries will prevent you from exercising.

Keep this in mind: exercise is not the path to weight loss; dieting is. If you don't count calories, exercise will just increase your appetite. Do use exercise as a tool to bank more calories for eating. Don't use exercise as a means to lose weight.

When I started dieting at 232 lbs, I resigned to walk 10 minutes daily at 2.5 mph and a gain of 55 calories. As I started to lose weight, 10 minutes was only giving me back 45 cals so I increased walking time to 15, 20, 30, 40, 60 minutes. I walk during lunch break (big walk) and take little "coffee break" walks and "bathroom break" walks. I try to walk enough to accumulate 120-200 cal per day. Also record walking while shopping, mowing lawn or other general landscaping activities.

Always eat before you walk because you need food to ignite fat burning. Always carry cold water if walking in intense heat. Walk briskly but no so fast that you cramp or become fatigued. Enjoy your walk.

P.S. Comfortable shoes, orthotics and comfy clothes are also helpful.

It's possible that over time you could have damaged your metabolism. If you’ve caused metabolic damage as a result of following starvation diets or losing weight too rapidly in the past, it can be extremely difficult to achieve any further fat loss at all. The good news is, metabolic damage can be repaired. All it takes is the right combination of metabolism stimulating exercise and metabolism stimulating nutrition (NOT just a diet), all done consistently over time. What’s most important for boosting your metabolism is CONSISTENCY in applying the your nutritional and training principles every single day. By making better food choices such as unprocessed foods with high thermic effect (lean proteins like chicken, turkey, egg whites and fish are highly thermic, as are all green vegetables, salad vegetables and other fibrous carbs. You should also have a sufficient caloric intake by maintaining a small calorie deficit and avoid starvation-level diets (suggested safe levels for fat loss is 1200-1500 calories per day for women; adjust as needed). Finally, weight training is very beneficial. The basic exercises that include the largest muscle groups or even call into play the entire body as a unit (squats, front squats, split squats, deadlifts, stiff legged deadlifts, overhead presses, all kinds of rows and core-activation exercises) will have a much greater metabolism stimulating effect than isolation exercises (concentration curls, calf raises, etc). The weight training is extremely important in cases of “metabolic damage” because this is the stimulus to keep the muscle you have and begin rebuilding new muscle tissue, which is the engine that drives your metabolism. Hope this information helps! :-)

Water! stretching is good. Also is your food diary accurate? Cause some days you are way under your goal, especially the days your burning more. Fuel your body, its need it to recover

I'm 53, I'm sore all the time in one spot or another. I spent 50 years beating the hell out of my body in every way that I possibly could, and over the last 2 years I've tried to turn things around.... it's a tough road, but you just gotta do it.