Sore Muscles

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strawberry19...

Joined: Feb 08
Posts: 47

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Posted: 12 Feb 2008, 16:44
Hey all! I am really working out hard....and have just started the Atkins Diet. I have lost about 70 pounds in the last 12 months and I have about 35 more to go...I have been in a plateau for quite a while now, and have been frustrated....(about a three month plateau).

So, I have decided to start a new plan and then up my excercise regiem. However, I have been feeling very sore in the muscles lately....

I run on a treadmill about 45 minutes. (alternating running and walking) or I might go on the elliptical trainer or bike or do an at home video AND every other day, I will do weights. I usually work out about 6 days a week. What might I be doing wrong?
Pking

Joined: Oct 07
Posts: 229

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Posted: 12 Feb 2008, 17:20
Doesn't look like you're doing anything wrong far as I can see. My workout days are usually 5 to 6 days a week...it like it's in my blood now, I just gotta do some type of exercise. But when I get sore I simply take a couple days off from hard exercises and go light. Just make sure your soreness isn't due to injury. If you think it's an injury or over-exertion, take a few days off to let the muscles repair itself.

Also, you may not have to up your routine, but rather just switch it up a bit. I usually do my 4 mile runs in the morning and weights in the evenings. But it got so routine that it lost it's effectiveness. So now I mix it up with lifting in the morning and running in the evenings. Way better challenge and I get good results. Bottom line is if you're having muscle soreness, uping your regiem may do more damage than good. So just listen to your body....but you know that already, eh? lol


As far as weight. Don't be in too much a hurry to lose the last 35lbs. Continue to eat healthy & stay away from the bad foods while you workout and the ol body will kick in gear and the weight will come off. So just have patience. This is a lifestyle, not a race...but you knew that too, eh? lol. I wish ya well
Cool
"Junk food is one of those phenomenons where it taste good to the tongue, but once it gets in the stomach all hell breaks loose!"
sararay

Joined: Sep 07
Posts: 1,688

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Posted: 13 Feb 2008, 12:07
When I increased my exercise plan I hit a plateu. However, luckily I had my body fat % measured before, so since that was going down I knew I was gaining muscle. It is a good idea to take measurements too because you might lose inches and not lbs because muscle weighs more than fat.

I lost 17% body fat in 3 months, but I only lost 10 lbs during that time (or about 5% of weight). Make sure you get protein to rebuild those muscles. It shouldn't be hard on Atkins. Smile

I don't think you are doing anything wrong.

Love the food that loves you back.

Take it one day at a time!
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run4fun

Joined: Mar 08
Posts: 15

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Posted: 24 Apr 2008, 11:40
Muscle soreness can be the result of all sorts of things from under-training to over-training to poor exercise form. So without more information it is hard to say what you might be doing wrong. What muscles are sore? Are you joints sore too?

Because asking questions doesn't actually help you I will take a guess and say you are probably over-training. Running is very hard on the legs and it sounds like you are doing something that works the legs almost every day. They need some time to recover after a workout so I would try a lower impact cardio routine on the days that you are not weight training so that you are getting the cardiovascular and fat loss benefit of working out those large muscles but not tearing down any muscle fibers and slowing recovery. Try using the elliptical or bike rather than running on those days and see if that helps. Also, don't go crazy with the resistance. It should be hard enough that you break a sweat after during your workout but not so hard that you get winded or can't carry on a conversation. Finally and most importantly, stretch stretch stretch. That is the best way to keep soreness at bay. And my last piece of advice which works great but is not very convenient, is to use an ice bath. If you take a plunge in an ice bath for about 10 minutes after your workout and stretching you will feel great and have much less soreness. I know this sounds really inconvenient, and for most of us it is, but if it works with your lifestyle it will make you feel better.
sngourd

Joined: Jun 08
Posts: 71

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Posted: 13 Jun 2008, 11:03
Sometimes a plateau will just happen due to your body adjusting itself to changed conditions. Just try changing different variables and see if you can get anything to change it. Maybe reducing the caloric density of what you are eating will help. Also feed your muscles with glutamine and protein (maybe even some creatine) as soon as you can after workouts, especially after weight workouts. Have you tried CLA (conjugated linoleic acid) and green tea extract? Sometimes they can help with a plateau. They help your body burn fat. I've heard some stuff about hoodia, but I don't have any personal experience with it so I can't really say anything about it one way or another.
mrsbarker

Joined: May 08
Posts: 10

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Posted: 13 Jun 2008, 13:29
I didn't read all of the posts, but if you haven't already, you may want to make sure you are staying within your target heart rate in your workouts. There comes a point in the workout that if you exceed your target heart rate for fat burning, you are working on strengthening your heart and building muscle more than burning fat. You should be able to google a target heart rate calculator. If you do a lot of cardio at the gym you can use the sensors on the cardio equipment to keep track of it. I used to work out so hard that I felt like I was always out of breath and was miserable because I tried to keep my heart rate between 160 and 170...that is where I felt most challenged and could "feel the burn". I tried to stick to the no pain no gain theory. I ended up hating the gym. I finally looked up my heart rate online to find out what it really should be...turns out my fat burning target heart rate is 145-160...no wonder I felt like I was going to die! Just a thought! Good luck and hang in there!
hippie7

Joined: Feb 09
Posts: 1

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Posted: 26 Feb 2009, 12:51
I have been running for the last 8 years in an attempt to maintain my weight while keeping up with my hectic life. A few months ago I took a workout break for a month and when I went back to running every muscle in my body hurt because I guess i fell a little bit out of shape. After reading some of the posts in this forum I just wanted to share my sore muscle secret.....taking a bath in epsom salt can relieve minor muscle/joint aches and pain and also reduces stress. Then last week my boyfriend went to the store for me to pick up soem epsom salt and found a new one called Pepsom Sports which is supposed to be specifically formulated for athletes and people who work out so I tried it and I love it. It has a great spearmint scent and worked better than the store brand. Just thought I would share this for all of you struggling with muscle soreness and trying to keep up the workout routine!




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