holy crap – sore muscle content
Question:
The trainer’s recommendation of Alleve is a good one. Or use anything similar that you have on hand, like Advil (ibuprofen). Aspirin is okay, too, but the NSAIDs (stuff like Advil and Alleve) are better for reducing inflammation as well as pain. And it’s good to eat something after exercise — preferably soon thereafter. It should include carbs and protein. Just allow for it in your day’s calories. And don’t worry, it gets better
. You’ll feel better tomorrow, and soon you won’t find that exercise makes you sore unless you do something new and different. The soreness means you’re building muscle, so enjoy it
. Chris 262/130s/130s
Response:
had my first session with a personal trainer today. his words: "you’ll probably wanna keep some alleve by the bed, and you’re gonna be relatively useless tomorrow." i worked the chest, the bi and triceps, the back, and I did elliptical for about tswenty minutes. now who can tell me what to get for the pain I feel in my muscles!? it was funny – being new to the whole exercise thing (as in a few weeks in) I notice that I am ungodly hungry when I return home. — "…that simple light may rise out of complex darkness." and don’t forget to run like an antelope. http://www.jimhutchison.com http://music.jimhutchison.com
Response:
– Hide quoted text — Show quoted text – The trainer’s recommendation of Alleve is a good one. Or use anything similar that you have on hand, like Advil (ibuprofen). Aspirin is okay, too, but the NSAIDs (stuff like Advil and Alleve) are better for reducing inflammation as well as pain. And it’s good to eat something after exercise — preferably soon thereafter. It should include carbs and protein. Just allow for it in your day’s calories. And don’t worry, it gets better
. You’ll feel better tomorrow, and soon you won’t find that exercise makes you sore unless you do something new and different. The soreness means you’re building muscle, so enjoy it
. Chris 262/130s/130s
thanks Chris! As funny as it may sound, when I felt like this may be the proper time for me to actually be serious, I started lurking ASD again, and then I finally posted a few weeks later. This incredible thing is happening within me – I think it’s called drive to find my inner hottie (bwa ha haa) – and I am finding that my body actually craves the gym, especially that elliptical trainer. I strap on some Jamiroquai in the iPod, and twenty minutes are gone like that! I’m going to move my routine up to thirty minutes cardio week-daily (M-F) and see how my asthma likes that. I’m going to do Monday and Friday as upper body days, and then Wednesdays as lower body, and I’m gonna try and put the cardio in (the long cardio on the elliptical) after the weight training. I wonder: do you think a 27-y/o male (me) who is 5′-10" and weighs 218 should be trying to shoot for 1600 calories or less a day? or should I try and keep it around 2k? My "diet" (I think of it as a lifestyle change) is basically 50% carbs, 30% protein, and 20% total fat intake, and I keep the calories around 1600, and the saturated fat under 16g. Does it sound like I’m setting myself up for failure? I use this little program called Diet and Exercise Assistant from Keyoe, and I have sort-of customized the lowfat stock plan a little. Well, enough rambling Jimmy
Response:
How about trying to go for 2000 and seeing what happens with that? If you are steadily losing in the 1-2 lbs/week range, you’ve got it about right. Faster loss at first is normal, but if you steadily lose more than about 2 lbs/week you will end up with less muscle than you want.
Yes, this is good advice. 1lb/week is recommended max loss rate to keep the muscle. 2lbs/week is doable but you will lose more muscle. I recommend 1lb/week, since this is 50lbs/year and doesn’t require such a radical lifestyle change. Just adjust your food intake to keep on this pace. What I did was keep a running average: today’s average = yesterday’s average x 0.75 + today’s weight x 0.25. This is a deceptively simple formula that is actually a sophisticated way to smooth out the random weight fluctuations. I recommend ignoring what the scale says and just use the moving average as your primary guide on how much to eat. I think your ratios are pretty decent, though I might be inclined to up the fat and protein just a bit and cut back a little on carbs. If you add fats, they should be "good fats" like nuts, olive oil, and avocado — not too much dairy and meat fats. And your carbs should emphasize whole grains, veggies, and fruits — not too much white flour and sugar. But you probably know this stuff
. More protein will help you get stronger as well as leaner.
Plus the important thing is to eat ~300kcal of carb/protein mix within 30minutes of workouts. This window is when the muscles are really looking for that stuff. Heywood 232/180s
Response:
I wonder: do you think a 27-y/o male (me) who is 5′-10" and weighs 218 should be trying to shoot for 1600 calories or less a day? or should I try and keep it around 2k? My "diet" (I think of it as a lifestyle change) is basically 50% carbs, 30% protein, and 20% total fat intake, and I keep the calories around 1600, and the saturated fat under 16g. Does it sound like I’m setting myself up for failure? I use this little program called Diet and Exercise Assistant from Keyoe, and I have sort-of customized the lowfat stock plan a little.
I think this may a bit low in calories for you. That’s generally what I ate at first to lose weight — starting at 262 lbs — and then I cut back gradually to around 1300 as I neared goal. I’m now maintaining at about 1600 calories per day. But I’m a 57-year-old female. Both age and gender make a big difference here. How about trying to go for 2000 and seeing what happens with that? If you are steadily losing in the 1-2 lbs/week range, you’ve got it about right. Faster loss at first is normal, but if you steadily lose more than about 2 lbs/week you will end up with less muscle than you want. I think your ratios are pretty decent, though I might be inclined to up the fat and protein just a bit and cut back a little on carbs. If you add fats, they should be "good fats" like nuts, olive oil, and avocado — not too much dairy and meat fats. And your carbs should emphasize whole grains, veggies, and fruits — not too much white flour and sugar. But you probably know this stuff
. More protein will help you get stronger as well as leaner. Chris 262/130s/130s started dieting July 2002, maintaining since June 2004
Response:
The alleve should help but the soreness will be there for several days. As for the hunger, you feel that because you’re burning more sugar for energy and are not in optimum shape. The more you exercise and the fitter you get you will get thirsty. You still need to eat after you workout but that explains some things for you.
Interesting. I’ve been feeling thirstier than normal since I started losing weight, but I didn’t know if I was just imagining it or not. Luckily my preferred drink is plain water, so I don’t really care how much I feel the need to drink, but I am curious as to why losing weight would lead to increased thirst. — Annie 258/224.5/140 Standing at 5 foot 4. 33.5 pounds lost. 84.5 left to go. Started February/07/05
Response:
The alleve should help but the soreness will be there for several days. As for the hunger, you feel that because you’re burning more sugar for energy and are not in optimum shape. The more you exercise and the fitter you get you will get thirsty. You still need to eat after you workout but that explains some things for you. AK www.fitnessplanning.com – Hide quoted text — Show quoted text – had my first session with a personal trainer today. his words: "you’ll probably wanna keep some alleve by the bed, and you’re gonna be relatively useless tomorrow." i worked the chest, the bi and triceps, the back, and I did elliptical for about tswenty minutes. now who can tell me what to get for the pain I feel in my muscles!? it was funny – being new to the whole exercise thing (as in a few weeks in) I notice that I am ungodly hungry when I return home. — "…that simple light may rise out of complex darkness." and don’t forget to run like an antelope. http://www.jimhutchison.com http://music.jimhutchison.com
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