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CHP4GOLF's Photo CHP4GOLF Posts: 235
3/23/08 12:16 A

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If you have a dick's sporting goods, or sports authority or something like that, you might also check into a package called GoFit it comes with 3 separate colored bands, handles, and a door stop. It is awesome, less space needed than weights, comes with a DVD, and a chart, and a carry bag. You can not beat this for resistance exercise at home. I typically do curls with 30# dumbells at the gym, and I can not even get close to curling the 3 bands together. It is also awesome to take with you when you travel.

Isa. 40:31 & Phil. 4:13
Jesus is the Reason for ALL Seasons!!


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STEVIEBEE569's Photo STEVIEBEE569 Posts: 9,862
3/21/08 11:54 P

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Some of the discussion on muscle soreness has been quite interesting. Now, that I have been lifting weights for a little while, I have not really felt any muscle soreness and I have definitely been challenging my muscles by increasing my weight. However, I do need to invest in some 12- and 15-pound weights for when I lift at home, especially for my back and legs. If the weather permits tomorrow, I am going to go to either Target or Walmart to check out some weights, because next week I am going to do another weight lifting DVD and I, again, want to continue to challenge myself.

Stevie

Phil. 4:13 I can do all things through Christ who strengthens me!

No one can do what you are called to do, but you!

Great works are performed not by strength but by perserverance. - Samuel Johnson


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CHP4GOLF's Photo CHP4GOLF Posts: 235
3/20/08 10:03 A

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If your legs are strong you will be strong. THe bigger and more muscle you build in your legs that more calories you burn!! BIGGEST MUSCLE GROUP!!

Isa. 40:31 & Phil. 4:13
Jesus is the Reason for ALL Seasons!!


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ZBETASMOM's Photo ZBETASMOM Posts: 2,569
3/20/08 5:40 A

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Thanks for posting this about not being sore. I did some quad work the other day, and even tho it put the burn in the muscle, I wasn't sore at all the day after--thought it was kinda odd, lolol.

Melissa

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NLEVCOVICH1313's Photo NLEVCOVICH1313 Posts: 2,180
3/13/08 4:40 P

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not feeling any soreness, even that "last rep is so hard" thing means you shold increase weight!

Nancy


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SKINNYPUP's Photo SKINNYPUP SparkPoints: (6,675)
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3/10/08 1:48 P

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ChP4golf.

I agree with you. And I recently saw some interesting new moves in Oxygen that I wanted to try.

My body needs a change up from running/walking. I've plateaued in seeing 'results'.

I'm going back to spin class 2x per week.

This topic relates to food as well. It's been on my mind and I think it's time for a new thread!

:) Have a great day, all!

I'm only as strong as the coffee I drink and the hair spray I use...

CHP4GOLF's Photo CHP4GOLF Posts: 235
3/8/08 11:49 P

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You can totally get bogged down with the details. Ever so ofter pick up a fitness mag. Mens' or Women. check out all of the different exercises there are for each individual muscle group. It will AMAZE YOU!! Experiment with what works best for your body. LISTEN to your BODY!! It will definitely tell you when it needs to be a rest day. After a while you will settle into a routine where you work certain muscle groups on certain days, and when to push your cardio, and when to rest. I would also advocate changing up your exercises for each muscle group from time to time so your muscle will remain alert and will not get used to the SAME OLE EXERCISE OVER AND OVER. Your body will let you know what is working and what is not.

Isa. 40:31 & Phil. 4:13
Jesus is the Reason for ALL Seasons!!


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REDINUAE's Photo REDINUAE Posts: 82
3/8/08 10:12 A

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Thanks you guys. I really appreciate the responses.

I am still trying to figure all of this out!

I have ramped up my weight training and am using the weight machine every three days and am feeling challenged. I have been visiting "fitness model's" web sites and reading about how they eat and work out. There is just so much great information out there - a lot of bad stuff too.

I think it all boils down to listening to your body and knowing if you are challenging yourself then just being smart about how you refuel your body after.

I have a lot of learning to do still, but you guys are GREAT!!!

~Jenn

"It's all in your head, baby. If you think you can do it, then you can, so decide what you want to accomplish and get on with it already."
~ My husband, David


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URBANMOMMY's Photo URBANMOMMY Posts: 1,886
3/8/08 7:17 A

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Besides breakfast, I believe the most important meal of the day is your Post-workout meal. It is essential because it is supplying much needed nutrients to your torn muscles. Yes, your muscles have been ripped to SHREDS if you just finished training them. :) So you need to feed them for them to rebuild and repair.

Within 30 minutes of your training, eat a Protein + high-glycemic carb meal. No fat. I take my shaker glass with me to the gym: 1 scoop of protein powder, 1 tsp of L-Glutamine, and a side container with 1 T. of honey. I mix the honey with the protein mix and 2 cups of water and shake. It's not the greatest tasting meal of the day, but it's fast and it's instant nutrition.

Then, about 1-2 hours later, have a good meal consisting of lean protein, complex carbs, and fat.

Soreness of muscles: During my PFT course, my instructor was a big believer in muscle soreness. He said that if you aren't sore, you aren't working the muscle enough. I'm not sure I agree 100% with this, however, I do believe that we should be challenging our muscles. And if you aren't feeling some soreness, you might want to adjust your weight or minimize your rest between sets.

Kim
Renew Your Mind.
Change Your Body.
Transform Your Life.

Romans 12:1-2


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SKINNYPUP's Photo SKINNYPUP SparkPoints: (6,675)
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3/3/08 3:08 P

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Redinu- Remember not to worry about failing if all of Tosca doesn't fit you.

Take what you get from her and apply it to what's real and acheivable in your world. Of course we're here to nudge you to step up and work harder when life gets to easy :) By that I mean, you can work on inspiring others too :)

Keep exercising and stay focused on eating whole foods and clean foods and dieting will become a way of the past.

Don't fret about exact timing of eating, either. Who needs to worry and stress about food? Also, if you aren't hungry don't eat. That's my personal opinion on that. I'm a proponent of 3 meals a day and maybe a small healthy snack or two if you are hungry. The three meals are whole and healthy and not huge either.

Let your choices lead you to a better path ... and journey. :)

:)

I'm only as strong as the coffee I drink and the hair spray I use...

REDINUAE's Photo REDINUAE Posts: 82
3/1/08 5:21 A

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Thanks everyone for your comments.

I took the Spark program and modified it to use my weight machine. It was challenging but felt good to be challenged. I had my husband stand in with me to watch my form and make sure I didn't hurt myself since I have never really used a weight machine before.

My back and shoulder muscles are sore today but not so much that I am miserable or it is difficult to do things. It is just enough to make me feel like I worked and am getting stronger.

I am still working on eating clean and getting my meal timings right. My mother is buying Tosca's books for me and will ship them soon - I hope!

Thank you all!
~Jenn

"It's all in your head, baby. If you think you can do it, then you can, so decide what you want to accomplish and get on with it already."
~ My husband, David


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KADORE's Photo KADORE Posts: 138
2/29/08 11:34 P

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Urbanmommy could undoubtedly tell you more than me, but I'm pretty sure that you are suppose to eat protein and carbs, preferably around 30 minutes after your workout, in order for muscle repair, and that, in turn, helps with the soreness..


NANCYVV's Photo NANCYVV Posts: 5,997
2/28/08 8:42 A

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I'm only sore the first few days when I start or when I increase the amount of weight.

After that, I don't feel any pain and I increase the weight again when the last 2 reps are too easy.

Try increasing the amount of weigth you lift and see if that makes a difference. Only the last one or two reps should be difficult.

Edited by: NANCYVV at: 2/28/2008 (08:41)
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MAMAOF3KIDDIES's Photo MAMAOF3KIDDIES Posts: 4,734
2/28/08 6:14 A

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When I am ST I always follow the "rule", your last couple of reps should be hard for you to finish. That is how I know I'm pushing it. But my muscles may feel a little sore the next day (if it is new weight I used) but it is always a good thing. Does that make sense?

~Debi~ ~Carpe Diem~

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LEANVIXEN's Photo LEANVIXEN Posts: 2,916
2/28/08 5:55 A

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The more I've strength trained the less sore I get. I never used the Spark training workout though because I've been lifting for a while. You could try increasing the weight but doing the same reps. At the end of each set you should feel your muscles burning a little bit, ie. you shouldn't be able to comfortably do more than 8-10 reps of a weight. This doesn't necessarily mean that you will be sore the next day and you will definitely get results.

A way that I've been able to counteract the lactic acid build-up that causes muscle soreness is to exercise a little bit (5 minutes will do the trick) after lifting. If you're doing legs...trying walking or a very slow jog. If you're doing your arms/back, try doing arm circles and stretching. This can help combat soreness.

Good luck!

Danielle

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REDINUAE's Photo REDINUAE Posts: 82
2/28/08 5:21 A

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When weight training, does one need to work to the point of soreness to get results?

Maybe I should ask a different question.....
The Spark strength training program does not seem to challenge me and the reason I say this is because my muscles do not shake and I don't feel like I have to 'try' to complete it and I am never sore the next day.
Does this mean the program is not right for me?

Back to my original question: Is it an absolute that if you train properly, your muscles will be sore the next few days? Is it ever good to be extreemly sore the next few days (to the point of having difficulty preforming daily tasks)?

This is not what I want, but has happened to me while using the FIRM videos and I hated it. I just am looking for some reassurance (or confirmation of the opposite) that I am still benefiting from a weight training program even if I am not in pain the next few days after training.

My end goal is to be firm with muscle definition in my arms and back and have a tummy that does not necessarily have to have a '6-pack' but that is visibly fit.

Thanks in advance you guys!

~Jenn

"It's all in your head, baby. If you think you can do it, then you can, so decide what you want to accomplish and get on with it already."
~ My husband, David


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