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One of the biggest hurdles when it comes to exercising is the aches and stiffness you feel roughly around 24 hours after your workout.
This is known as delayed onset muscle soreness (DOMS).
The symptoms are usually pain in your muscles when you move and your muscles may feel weak and tender.
This is normal and nothing to be worried about. Women who have led sedentary lifestyles for a while will experience this in the beginning. In fact, both genders are susceptible to DOMS and it is part and parcel of working out.
Over time as your body gets used to the activity, you will not become sore unless you increase your training load and intensity. As long as your training is hard and there are micro tears in the muscle fibers, there will be pain.
You must be able to distinguish the difference between muscle soreness from cramps or muscle strains and pulls. DOMS is just discomfort that arises from inflamed muscles that are healing. Your body will not be in pain if you’re not moving. Muscle soreness is felt only when you move.
Cramps, however, are sudden pain spasms that arise due to a contraction of muscle fibers. The best way to treat cramps is to stretch the muscle. Massaging and stretching a cramped muscle will ease the pain.
The same does not apply to muscle soreness. Stretching before workouts, muscle rub creams, massages, ice baths, etc. cannot prevent muscle soreness. They may provide temporary relief but you will still need 2 to 4 days for your muscles to heal.
It can be discouraging in the beginning when you embark on a training program and plan to exercise regularly but after one workout, you can’t move without groaning for a few days. You’ll need to rest till you’re healed.
The best way to prevent this is to make your first few sessions light. The goal is to just do a few of the exercises and use light weights. If it’s cardio, don’t go all out and give your maximum effort. Just stick to a slow or moderate pace.
Even short 15 or 20 minute sessions will suffice in the beginning. This will prevent your muscles from being too sore the next day. Always ease into your training regimen slowly. By slowly and gradually increasing your intensity and training load, you’ll be giving your body time to adapt to the demands placed upon it.
Many women are eager to lose the weight fast or get fit overnight and they try to give it their best. Common fitness mantras like ‘Go hard or go home’ and ‘No pain no gain’ do not help here.
These motivational quotes are best used by athletes and people who train often. When you’re just starting off, do go slow. Slow progress is better than no progress.
In the event that you still have muscle soreness, you can try soaking in a tub of water with Epsom salts or you can try over-the-counter muscle rubs. These will provide temporary relief.
If you’re experiencing muscle soreness in your legs, you can always focus the day’s workout on your upper body and vice-versa. There’s no need to skip a workout if just one part of your body aches. You’ll feel satisfied knowing that you at least got something done for the day.
However, if your entire body aches and this can occur when you do full-body workouts, you can rest or go for a slow walk. Resting and recovery is just as important as activity. It doesn’t mean you’re off track. Even a tiger crouches before it leaps.
So, don’t feel dejected and quit just because your first few sessions are causing you pain. Maintain a positive mindset and keep pushing forward knowing that pain is weakness leaving the body. Approach your training in a gradually progressive manner and you’ll be just fine.

Dealing with Muscle Soreness and Pushing Forward

Latest Update: Monday, March 18, 2019

fit and hard

The Female Guide To Getting Lean, Trim, And Hard

Fit is the new hot. Long gone are the days where skinny women are considered the best looking. Society has finally woken up to the fact that strong women are sexy. However, because of our chemical makeup, it can be hard for women to get a lean and trim body. If you are determined to whip your body into shape, all you need is to follow this guide and you’ll see success.

Start By Evaluating Your Lifestyle

The best way to start is by making small lifestyle changes that can make a BIG difference.
• Make sure you get at least 7 hours of sleep every night, especially after a good workout. Your muscles will need that time to repair.
• Manage your stress levels through a hobby, meditation, or yoga. As women, hormones make a big difference in our ability to burn fat. Stress is the evil enemy in this regard. Do whatever you can to diminish the sources of stress in your life.
• Look for ways to increase you activity level, especially if you have a desk job. Schedule fun outings with friends that include sports like beach volleyball or ultimate Frisbee. Take your family on a hike in the weekends. Use the stairs, walk during lunch, or google a desk office workout.

Nutrition for a Lean, Trim, Hard Body

fit and hardYou would think that the most important part of getting good muscle mass is your workout but without providing your body with the right fuel, you’d be wasting your time with even hour long workouts (You do not need hour long workouts to get fit, so don’t freak out!). So, how are your eating habits?
In order to shed fat and reveal muscle you need to have a calorie deficit. To do this you need to calculate your BMI and daily caloric need to achieve this weight in a steady and consistent manner.

To calculate your daily calorie needs go here: http://nutritiondata.self.com/tools/calories-burned

The number you calculated is the amount of calories you need to maintain your current weight. You need to shave off around 500 calories to lose a pound per week. Add in the calories burned through your workout and you’ll see a healthy loss of about 2-3 lbs per week. If you eat right this weight loss will be pure fat.

Diet

• A healthy diet to create a lean body needs to have plenty of protein, about 80-90 grams of lean protein per day. Chicken breasts, fish, and vegetable proteins are good sources of lean protein.

• Next, you need to calculate your carbohydrates, which should be complex carbs at all times, no processed yucky stuff.

• The rest of your nutrition should come from fruits and vegetables with a few healthy fats from nuts, seeds, and healthy oils. Always hydrate your body with at least 64 oz. of water.

The Workout

Finally! It’s about time we get to your workout, right? The absolute best workouts for busy women to effectively sculpt a beautiful lean body would be quick, include cardio, and work every major muscle in the body.

I know what you are thinking, but this workout does exist!

It’s called High Intensity Interval Training. I’m sure you heard of it. It’s very popular and for good reason.

It can take as little as 20 minutes and will leave you feeling like you’ve wrestled a lion. This workout is a sample of what the perfect workout will look like. You can vary your workout constantly to include your favorite bodyweight moves and focus on any of your trouble zones.

Just follow this formula for circuits and timing and you can’t fail!

Circuit 1:

50 seconds burpees
10-second rest
50 seconds jump squats
10-second rest
Repeat 4 times

Circuit 2:

30 seconds push-ups
30 seconds butt kicks
30 seconds side plank pulses (left)
30 seconds high knees
30 seconds push-ups
30 seconds jumping jacks
30 seconds side plank pulses (right)
30 seconds butt kicks
Rest 1 minute
Repeat 2 times

Love to run? Try this interval workout after a quick warmup:

2 min 65% max speed running
30 sec 90% max speed
1 min of bodyweight exercise of choice
Repeat 6 times

Increase muscle mass by making it to the gym once or twice a week for heavy lifting. Don’t worry, this won’t make you bulky, but it will set fire to your metabolism and have the fat melting off your body like butter.

Getting Lean Trim And Hard

Latest Update: Monday, March 18, 2019

4 Steps To Better Health

It’s possible to learn HOW to better your health in only 4 steps and this article will show you how. Each step is a bite-sized nugget of healthy living information you can actually use.
Let’s get started…
Step 1: Nutritional Supplements
In my opinion, they are very necessary and very beneficial- especially when combined with healthy eating habits. It’s very difficult to get all the nutrients your body needs through food alone, but combining proper nutrition with nutritional supplements is very powerful.
That being said, the one supplement everyone should be taking is a good multi vitamin/mineral. Look at it as added insurance- eating well is crucial, but now that you’re also taking a multi, you can rest assured you’re getting the nutrients your body needs.

Step 2: Nutrition

Good nutrition is SO important. You are what you eat…remember that. Make a conscious effort to gradually improve your eating habits, eating more of the good foods (nuts, berries, peanut butter, olive oil, greens, chicken, whole grains, etc.) and less of the bad foods (fried food, saturated fat, fructose corn syrup, hydrogenated oils, etc.). Reading the label of what you’re eating will tell you a lot.
You may think you lack the needed will power, but you’ll be amazed at what happens when you start to gradually improve your eating habits.

Step 3: Exercise
Exercise is the missing piece of the puzzle when it comes to better health. There are so many benefits of exercising, including stronger bones and improved libido- it’s a no brainer to start doing it. Your goal should be to exercise 3-5 times a week with a combination of cardio exercises and strength training (but no more than 1 hour per workout session).
It’s been measured that if you add 3 pounds of muscle to your body, this added muscle will burn as many calories as if you ran 1 mile. Muscle burns calories!

Step 4: Stress Management and Sleep
Stress management and getting good sleep each night round out your path to better health. Until you find a way to manage your stress, it will continue to do damage to your body. Two tips you might want to implement include prioritizing your day each morning and practicing deep breathing exercises (yes, you probably already knew this, but have you tried it?).
Getting enough sleep each night is equally important when you consider your body uses this time to repair itself. You should aim for 7-9 hours each night. Two tips you might want to implement include exercising and avoiding late night eating.
Now that you have the basics, expand on this information. Step 1 research more about Nutritional Supplements, Step 2 research more about Nutrition and so on. I guarantee after the 4 steps you’ll feel more confident about reaching your health & fitness goals.

4 Steps To Better Health

Latest Update: Monday, March 18, 2019