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HELP! I am so sore from working out



 
 
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KARATE_KID
SparkPoints: (57,509)
Fitness Minutes: (74,005)
Posts: 1,546
8/10/13 9:06 A

I'm the same. Lose weight for a week or two, then stall for 3 or 4 weeks. But this isn't a diet, it's a lifestyle change. Even in the weeks that the scale doesn't budge, I know by eating healthy and exercising I'm doing something good for myself.

You aren't saying if you're measuring your food. This was a huge eye opener for me as I realized I had no idea what a serving size is. I still can't eyeball and have to use the scale or measuring cups. Tracking helps me stay on track.

20 minutes elliptical a day sounds good. I agree with others though, don't overdo it to the point that you get frustrated or injure yourself. Listen to your body. Some muscle aches and pains are expected but the old adage "no pain no gain" needs to be taken with a grain of salt.

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ARCHIMEDESII
SparkPoints: (139,012)
Fitness Minutes: (208,505)
Posts: 20,595
8/10/13 8:14 A

CAROLINAJANE,

While a safe weekly weight loss would be 1-2 pounds per week, there will be weeks you don't lose. there will even be weeks you gain ! And that doesn't mean you're doing anything wrong. the weight doesn't magically drop off the minute a person decides they need to lose. it really could take 6-8 WEEKS of healthy eating and regular exercise before a person sees a change in the scale. And that too is perfectly normal.

Remember, you didn't gain the weight overnight, it's not coming off overnight. Increasing the amount of exercise you do will not speed up your weight loss. You may get fitter faster, but unless you're eating right, the scale won't budge.

Don't try to do too much too soon or you will end up frustrated. SLOWLY ease into a routine so that your exercise will become just that a routine and not a diet.

For now, take it easy. some stretching and a little LIGHT cardiovascular exercise will help ease some of the soreness you're feeling. Some ice packs help too. Mostly, you have to stop beating yourself up because the scale isn't moving as fast as you'd like. Weight loss is a slow steady process that takes time.

So, go do some stretches and take a walk. that will help.




LARABY34
SparkPoints: (41,926)
Fitness Minutes: (5,935)
Posts: 278
8/10/13 1:35 A

I totally hear you. It is the hardest at the beginning but the key is to get plenty of water and nutrients to let up your body recover. Also just keep moving even if it is just a walk because even though it doesn't seem intuitively correct it works! And I absolutely guarantee that if you keep going the results will make you see the soreness for what it is ....you're kicking butt!!,

Edited by: LARABY34 at: 8/10/2013 (10:35)


SLIMMERKIWI
SparkPoints: (128,119)
Fitness Minutes: (32,621)
Posts: 21,430
8/10/13 1:08 A

As far as the weight-loss, odds are you aren't doing anything wrong at all. What you have described is quite common. There are a number of reasons for it including increasing muscle (also means more fluids in the tissues.)

Are you weighing all of your food and entering it into the Nutrition Tracker to help you keep within your calorie range? A lot of people don't do this, or don't pay attention to the numbers, if they do.

The soreness is probably from your body having been thrown in the deep end with exercise, including working in the yard. It is telling you it isn't used to this. It is really best to start with baby steps and gradually increase your exercise (the same technique applies to nutrition). You work on the initial one or two changes until your mind/body has gotten used to them, and then add a bit more to it. Are you remembering to 'warm up' and 'cool down'???? This can impact on soreness, too, if it is left out.

Are you wearing good footwear? That can make a difference, too.

Also to remember, this isn't a diet per se, but rather a healthy lifestyle.

Below are some links which may help you:
www.sparkpeople.com/resource/nutrition_art
icles.asp?id=1605


www.sparkpeople.com/resource/fitness_artic
les.asp?id=1638


www.sparkpeople.com/resource/fitness_artic
les.asp?id=1638


Remember this, too - even if you don't lose any weight, but eating properly and getting exercise, you are still benefiting your body in so many ways, that it is well worth continuing.

Good luck,
Kris



CAROLINAJANE
Posts: 71
8/9/13 6:59 P

I have been on this diet now for 3 weeks. I have not lost any weight since the first week so I have really increased my exercise. I have been working out on my elliptical trainer everyday for 20 minutes and walking 1.5 miles a day and working in the yard. I am so sore and frustrated because I haven't lost a pound. What can I possibly be doing wrong?



 
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