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KAYLABGAME SparkPoints: (1,221)
Fitness Minutes: (821)
Posts: 39
1/23/13 3:47 P

Unident you blew my mind with all that lol. Had no idea my thoughts of working out were so wrong. Lol. So glad to find all this out!

I am finally sore enough that I feel comfortable taking a night off from the gym though I know there will still be lingering guilt about it. But my abs are really sore after my first night on the treadmill last night. It was supposed to be an easy night and it worked more than the others it feels like haha. So think I am going to alternate weekly between the treadmill and the stair master.

I have now gained two pounds back but I'm not worried since I have indeed been retaining water and other things. But I can already tell my working out is working because my jeans are a bit looser. Yay!

ELLESSE0 SparkPoints: (8,215)
Fitness Minutes: (12,416)
Posts: 60
1/21/13 6:13 P

It's really awesome that you're making a plan and trying to stick to it! I think from what I've experienced and what I've seen and heard from others is just that it really requires a lifestyle change to achieve your health and fitness goals. If you make more healthful food choices every day, burn more than you consume, try to fit in more daily physical activity (like taking the stairs, taking a walk during lunch, park farther from the entrance to the grocery store, etc), and dedicate a few days a week to working out (mix of cardio & strength), the scale will go in the right direction and you'll be a lot more healthy. Don't get discouraged from not losing weight as fast one week. And I'd try to stay away from having a diet mentality. I make healthy food choices probably 90% of the time, but when I want a cookie, I'll have a cookie. It's been working out over the long term better than any diet attempt I've ever made.

I would add that it has been my experience that I am sore after new and more challenging workouts, but I certainly don't find a workout to be ineffective if I'm not sore. Especially if you're mostly doing cardio. At one point I was running a lot, so a 5-mile run no longer made me sore. But then when I ran a half marathon, I could barely walk the next day due to being so sore. I still consider my 5-mile runs to have helped me lose weight last year.

Anyway, best of luck! You're on the right track!

UNIDENT Posts: 33,498
1/21/13 6:08 P

Yeah you're definitely over-thinking it, and there are a few myths in your long post.

1. Ways of working out don't promote muscle gain vs fat loss. Working out is working out. All strength training promotes muscle usage and fat loss. All cardio promotes fat loss. "Muscle usage" may result in muscle gain if you eat at a calorie surplus, or minimising muscle loss if you eat at a calorie deficit. Both cardio and ST are healthy, great for you, and essential for any healthy body, but especially if trying to lose weight.

2. Yes you can absolutely slow/stop your weight loss, especially if you just took up a new or harder exercise regime. Your body will hold water. Water weighs something and masks the fat loss you are undoubtedly still achieving. It goes away in 6-8 weeks or less. So perservere!

3. Starvation mode is debatable as to whether it exists or not at all, but will be a result of a pattern of weeks of consistently eating far fewer calories than is a healthy weight loss deficit for your activity level. You do not go into starvation mode in a few days. If your fitness goals page shows goals that are accurate to what you're actually doing, just eat in the ranges given and you'll be fine. If the goals aren't accurate don't work out less - manually set the goals.

4. Doing 15 reps of something indicates you really should be starting to consider using a heavier weight or the next difficulty level of settings. Generally, you want to do about 8-10 reps. If you can do 12 easily enough and maintain good form, it's time to add more weight.

5. Situps are dangerous. Do not do them. Even the slightly tamer 'crunches' are going out of fashion. To work your core try Planks.

6. Doing core work will not reduce tummy fat. Your stomach fat is a result of lifestyle and diet choices and it is diet that'll get rid of it. Fat burning is a whole-body process and your body doesn't draw fat from the nearest place when you work a muscle. Core work is a great part of a whole body strength training routine but doesn't reduce stomach fat directly.

KAYLABGAME SparkPoints: (1,221)
Fitness Minutes: (821)
Posts: 39
1/21/13 3:00 P

LOL! You are probably right! I do tend to over think things and then worry when I am not seeing the results I am looking for and changing how I eat around so much until I get fed up with it.
Will stick with it and hope I start seeing the pounds or inches going away emoticon

BREWMASTERBILL SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
1/21/13 2:56 P

I heard everything is true on the internet :)

Whether or not you gain muscle or lose fat is strictly a function of diet. Muscle is not created out of thin air (requires a caloric surplus) and fat is not lost when you eat too much.

I think you're worrying a little too much. Just keep working out hard, eating less and good things will happen. It takes time and consistency.

KAYLABGAME SparkPoints: (1,221)
Fitness Minutes: (821)
Posts: 39
1/21/13 2:48 P

Oh see, I thought that different ways of working out would gain muscle rather than lose fat. I don't remember where I read that at. Somewhere on the internet I am guessing. But I was scared of doing too much and just bulking up under the fat and not actually getting rid of it.

Though I am a little annoyed that now I am not losing the pounds like I was and am holding after only losing five pounds and that was quickly and within days. Seeing as how I am still 265 pounds and flabby I know I still have plenty to lose lol. I am used to when I am dieting it coming off quickly till I get off the diet. Is that normal when you start working out as well?

I didn't know if it sent your body into starvation mode again. I have went three days in a row to the gym and planning on going back for a fourth just because I am wanting to atleast go on Mondays, Wednesdays, and Fridays, and am a little scared that if I don't stick with those days that I will start not going at all.

The past few nights I have been doing the Stair Master and worked up to going a full mile last night in 16 minutes.
I have worked up to doing 3 sets of 15 reps at 25 pounds on the chest press machine (though a struggle. I can do it.)
I can also do the Seated Lat Pull Down machine 3 sets of 15 at 40 pounds.
This is the only way I have done it so far. So I'm not sure I am doing the sets to reps ratio quite right. I pretty much jumped in blind and started doing what I felt like.

(Oh and I also did 5 reps doing knee lifts in the captains chair! OMG SO HARD. But I could only do one the first night. So really pushing myself to get better since my stomach is a huge problem area for me.)

Tonight I'm going to focus more on doing the inclined sit ups instead of working on my arms and legs. After having a C-Section 3 years ago I am ready see this belly flab gone!

Thanks so much to all the replies and will definitely keep in mind that just because I'm not sore doesn't mean I didn't have a good work out.



UNIDENT Posts: 33,498
1/21/13 3:49 A

Ah. You mean "if you're sore, you worked hard". What you disagreed with is that soreness is an indicator of an effective workout. By disagreeing, you implied that a workout that did not result in soreness would not be effective - the "indicator" clearly didn't fire, so it can't be.

It would have been heaps clearer if you'd expanded on what you said rather than just typed the word "disagree" - and explained that while soreness isn't the only indicator, if you do have it, then yes you did a workout that will be effective.

YOU_CALIBAN SparkPoints: (7,482)
Fitness Minutes: (11,441)
Posts: 488
1/21/13 2:16 A

"Once you become familiar with your moves, it is extremely difficult to get that "I worked hard" ache again because you aren't doing something new any more. You really have to overdo it (beyond acceptable limits) to generate that."

this is fully compatible with my disagreement.

i never stated you must be sore to have an effective workout.

but i can guarantee that, if you are sore, you had an effective workout.

ty.

UNIDENT Posts: 33,498
1/21/13 1:45 A

Would you like to post any reasons why you disagree, or did you just want to add numbers to the other side?

Soreness after working out is not yet fully understood and we don't quite know yet all the reasons for it. However, mostly it indicates either going "too hard" or doing something new that your body is not yet used to. Once you become familiar with your moves, it is extremely difficult to get that "I worked hard" ache again because you aren't doing something new any more. You really have to overdo it (beyond acceptable limits) to generate that.

If your opinion differs from the established research in the area and the statements of fitness professionals, you should probably offer up some justification why anybody should consider your opinion as anything other than simply "wrong".

www.fitsugar.com/Should-You-Always-Sore-Af
ter-Workout-20248512


exercise.about.com/od/exerciseworkouts/ss/
strengthmyths_4.htm


www.sparkpeople.com/resource/fitness_artic
les.asp?id=1568


YOU_CALIBAN SparkPoints: (7,482)
Fitness Minutes: (11,441)
Posts: 488
1/21/13 1:11 A

"Soreness is not an indicator of the effectiveness of a workout."

/disagree

CASSCOTT70 SparkPoints: (9,737)
Fitness Minutes: (2,787)
Posts: 468
1/19/13 2:00 P

Remember the importance of stretching and warming up, but I think you can still get some soreness or discomfort from overdoing it and doing new and more strenuous exercises. And do not let getting sore discourage you, we've all been there a time or two, and once you are able to just start exercising as soon as you can, maybe go easier on yourself to begin and then build more over time.

DRAGONCHILDE SparkPoints: (57,014)
Fitness Minutes: (14,252)
Posts: 9,646
1/19/13 1:25 P

Soreness is not an indicator of the effectiveness of a workout. When you're sore, it means you tried something particularly challenging or new, but not that it was effective. A lack of soreness doesn't mean you didn't get a good workout.

I think you should check out this article, which will explain the difference between toning up and bulking up, and why you don't need to worry about bulk.

Toning vs. Bulking Up: The Real Facts
www.sparkpeople.com/resource/fitness_artic
les.asp?id=1662


UNIDENT Posts: 33,498
1/19/13 1:20 P

The last statement makes me wonder if you concentrated on lower weights for more reps instead of heavy weights? This would be why you're not sore - you just didn't tear the muscles.

Strength training works by tearing muscles, and when they repair on your rest day they repair stronger than before. Tearing muscles only really happens with overload - pushing it to your absolute limit by lifting a weight that's almost too heavy (with good, safe form!).

You don't need to feel sore after every workout, no. But if your home training was so few and far between and you're so new to training, yes I would expect that you would.

Make sure you're using the heaviest weight you can lift 8-10 reps for in 2-3 sets. If you can make 12 reps without struggling too much on the 12th one, then it's time for the next highest weight.

SIMPLELIFE2 Posts: 707
1/19/13 1:15 P

What muscles did the other two machines work? It is important to get balance and work each of your major muscle groups.

Actually, gaining muscle will help you with fat loss because it is metabolically active. Fat just sits there at rest. Muscle burns calories even at rest, meaning the more muscle you have, the faster your metabolism will be. Cardio, unless you are doing intervals, burns calories while you are doing the activity and fewer and fewer as your body adapts and becomes more efficient.

And if you did lots of reps, say more than 15, your are building muscular endurance, not mass or strength. You will see better results by doing a heavier weight for fewer reps.

Here's a good link that will give you some basics:
http://www.shape.com/fitness/workouts/7-
stubborn-fitness-myths

I would ask the personnel at the gym for guidance. Your enthusiasm is great but you certainly want to take a more methodical approach to avoid injury and get the best results.

BREWMASTERBILL SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
1/19/13 1:00 P

Forget the notion that working out will "bulk you up". Doesn't happen without a long, calculated consistent effort and most require drugs to get there. You don't just wake up one morning all swole. heh..

Anyway, yes. It's extremely common. It's usually worse the second day after and begins to abate after that. The next time you workout will be better. The first time or the first time after some time off is always a doozy.

KAYLABGAME SparkPoints: (1,221)
Fitness Minutes: (821)
Posts: 39
1/19/13 12:57 P

Yesterday was my first day ever going to a gym. I loved it. I did the stair master fr 16 minutes then did so many reps on two other machines. Usually when I work out at home I'm sore (though that's few and far between) but today I'm not sore at all and ready to go back to the gym.
My question is did I not do enough though I felt plenty of burn while doing it? Is not being sore a sign of not doing enough? Or did I just do the right amount?
I'm workin on losing fat not gaining muscle so I'm not wanting to bulk up.
Sorry for the dumb question but I'm a newbie to the gym lol.

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