Weight Loss Tips Vol. 4
January 22, 2008 – 10:00PM
Ok, so now you have took the right steps toward nutrition, health, and working out. But after you first work out you notice something… YOUR SORE!!! One of the main reasons people quit and procrastinate going to the gym is fear of feeling sore the next day. Well my friends its time I help you fight off soreness or at least make you feel less sore the next day.
Should I work out when I’m sore?
A few years back many trainers would have said of course! If you don’t feel sore you’re not pushing your self enough! But as time went on the only thing trainers have seen was overtraining and muscle damage. Resulting in strength decrease, muscle fatigue, and loss in muscularity. If you’re sore that is your body’s way of telling you, I’m not ready to go again. So wait the soreness out. After a very hard workout you should feel sore the first time. But I promise you after you consistently go to the gym after 2 weeks you compound your body with weight training and not feel anything the next day.
I am going to list the 5 steps to take to reduce muscle soreness.
1.) Properly Warming Up.
Warming up before any exercise is a necessary step to avoid injury. By warming up the muscle you will limit the soreness by warming up the muscle so it isn’t damage by overtraining the muscle when it isn’t ready. If you are going to run on a treadmill you should stretch your legs and upper body. If doing weights make sure you use a quick light weight set that will get your body ready to hit the weights.
2.) Vitamin C
Vitamin C is an immune system booster. In my opinion it is the most important vitamin of them all. I used Vitamin C on one of my clients and he said it cut his soreness in half. He took about 1000mg a day. A normal size is 500mg. But anything over 2000mg might give you diherrea. So I suggest taking a 1000mg Vitamin C. If you’re multivitamin doesn’t have that much in it already.
3.) Start eating Pineapple
Pineapple is not only high in Vitamin C but it contains a healing enzyme known asbromelain. Bromelain helps aid in recovery which will rid the soreness a faster rate. So eat, drink, more pineapple or find a pineapple enzyme supplement.
4.) Glutamine
Glutamine will not only help you put on muscle size but it will also help you recover faster. Glutamine is one of the 20 non-essential Branch Chain Amino Acids. It is found in things such as chicken, beef, and eggs. You can find Glutamine at your local grocery store or vitamin store for fewer than 10 dollars usually.
5.) Starting out smart
Ok maybe some of us haven’t worked out since we were younger. For some of us not at all. Just because we used to bench 225lbs in high school doesn’t mean we should pick up where we left off. That is the quickest way to muscle damage and that is soreness you don’t want to feel. Going to heavy to fast, is a fast way to soreness and injury. Start at a decent weight and a decent rep scheme.
If you follow these simple steps you will notice your post workout soreness will significantly drop. If you feel a little sore after a workout don’t let that scare you away. If you worked out properly then you should feel accomplished by feeling sore. Soon you will miss being sore! Sounds crazy but you will see what I mean after working out after a few months.
Staying Healthy Means Staying Fit
Brandon Richards
DocDoe.com Health Advisors