Why am i soo sore?

P

pink_fashion116

New member

Hello
I'm 16 years old
and weigh 154lbs
and I'm at a height of 5'5

I'm not tall
i don't eat meat but i love junk food and i guess that's why I'm gaining weight
ican't stop eating chips [they are sooo good]

i hate eating breakfast because i think that right after i eat ill get fatter

i don't think i have an eating disorder at all

but i really want to lose weight I've come up with an exercise that
i started yesterday
but i am sooo sore i can barely walk down the stairs

is this good?

Should i keep following my exercise?

Or should i stop
 
Hmmm ... I think soreness is the least of your problem.

You can't stop eating chips because they're good, but you don't eat meat, and you won't eat breakfast because it'll make you fat? You may or may not have an eating disorder (that's not anything I'm qualified to diagnose) but you do have some really bizarre ideas about eating, apparently. :D

Food is probably 80% of the battle in losing weight. Don't get me wrong, exercise is important, not just for weight loss, but for other health reasons as well, but you can exercise until you fall over and if you're eating a bunch of calorie heavy junk, then you're not going to lose weight, plain and simple.

You need to eat breakfast. You need to eat a reasonable amount of calories (at your weight, that's probably around 1600-1800 calories) of HEALTHY FOOD. I cannot stress that strongly enough. You're a teenager and right now is when your bones, muscles, and organs are developing - which will influence the way your body behaves the entire rest of your life. If you don't nourish yourself properly NOW, then 10 years from now when you want to lose weight, it'll be that much harder because you'll have damaged your body by not eating well.

Ok, that's the nutrition lecture over with. :)

Exercise: You say you've developed your own plan? What is it, exactly, and where did you get the information to develop it? Is it a healthy, sustainable plan? Is it something that you can do safely? Give us more information so we can help here.

Now, to your specific question: as far as being sore, yeah, if you are normally inactive and you start working out, you're probably going to be sore. If you overwork yourself from the beginning, you're going to be VERY sore - and I hate to be the bearer of bad news, but the soreness is generally worse the 2nd day. It's called DOMS (delayed onset muscle soreness) and it's very normal when you work your muscles.

The best thing to do for it is to keep moving - take a warm bath, take some painkillers (ibuprofen is best), do some gentle stretching or massage, take a long walk ... anything to keep the blood circulating to the muscles and help them to repair themselves more quickly.

And maybe think about EASING into a plan of healthy eating and exercise, rather than killing yourself the first day. :D
 
Your right; but my obsession with junk food has been with me since i was little
i try not to eat it everyday but when i do omg no one can stop me!


umm as far as my exercises i do it every day after i eat usually an hour after i eat

wat i do
are
stretch
-60 bench press with water bottles [not actual weight lifts]
-60 squats
-60 side arm lifts
-60 Crunches
-60 push-ups
-60 lunges
-60 leg lifts
-then i walk for 30 min
-then stretch

i sweated so much yesterday goshhh [& im the type of person who has a hard troube sweating]

Do you thinki should continue exercising? even if i am sore?
 
The exercises themselves are reasonable, but why 60 of everything? If I were you, I'd drop down to maybe 3 sets of 10 each exercise. 60 reps of anything is only going to make you sore and eventually have no effect.

I think you should take a couple of days off of the routine, whatever you decide to do. Keep up with the walking, and do some GENTLE stretching, but don't do the whole thing again for at least 48 hours.

And for future reference, any time you do body resistance exercises or weight lifting, you should give at least a full day recovery time before you do them again. Your muscles need time to heal between workouts.
 
thats actually somewhat similar to a crossfit routine. the problem i see with yours in particular is you have crunches and no pull based movements. Crunches are just in general a bad exercise to do, so drop them. instead do planks or stability/wheel rollouts. you might as well drop the bench press if you're not going to use weight. (a water bottle is not weight, just moving your arms, while exercise, is about as effective as walking would be for blasting the fat. (IE: unless you're completely and utterly new to exercise, the benefits of it will be nil or lost fast as your body adapts)

same thing really with squats, i would really recommend you find a way to get a dumbbell set. ideally with squats you want the weight on your shoulders in order to truely get the core working and get maximum benefit of the exercise, but holding dumbells in your hands makes a good substitute.

No pull exercises. meaning you have nothing that really works the back. Dumbells would be nice here because you could use them to do rows. If you have a way to get a stable bar about 3" off the ground you could do reverse pushups too. Pull/chin ups are also great.

if you're doing lunges, makes sure they are either walking lunges or on the spot where you lunge out _forward_ and then shoot yourself backwards into the starting position. and not that garbage move up and down on the spot or lunge yourself backwards crap you see on youtube or in womens magazines. then your hams and glutes will get some activation and also be properly worked.

stretch after a workout, not before. before you should be doing an active warmup, so jog for 4-5min, and then go through the movements you'll be doing for your workout. so for squats for example, before i add weight, i'll do 10 bodyweight squats full range of motion to get my muscles used to the movement pattern. leg and arm swings, torso rotations, anything where the body moves through full ranges of motion are also all good. Save the static hold the stretch for 15 seconds type stuff for _after_ your workout.

Because you're doing a full body workout, only do it 2-3 times a week. no more. muscles need rest after intensity, and working the same ones every day is bad. As for being sore, it's normal. Specially the first 2 weeks. You'll get used to it in time and it won't be near as bad. but it's not uncommon, specially for legs, to be so sore you can barely walk for days the first few times they are exposed to real work.
 
hmm good point
but i guess you can say for me the water bottles felt like weight lifts since it was the first time i ever did that

by the way
after a while it felt like if i was lifting weights

my arms and my whole body is sore
i feel like if i dont do it everyday
i won't lose weight and ill just end up fatter........
 
i feel like if i dont do it everyday
i won't lose weight and ill just end up fatter........
Click to expand...

Well you can feel like that all you want, but it doesn't make it true. :) You're getting some good advice here, but only you can actually listen to what you're being told and accept it.

The FACT is .. if you overwork your muscles, you'll cause damage which will take you a long time to recover from.

The FACT is .. if you don't eat reasonable and healthy foods, you won't lose weight and you *will* just end up fatter.

If you want to really lose weight and be healthy, then you'll do some research and actually learn about what your body does and how it responds to nutrients and exercise. Or you can just operate on feelings and damage your metabolism and your muscles.

The choice is yours.
 
stephenpaul6557 said:
really it will damage muscles? how can a person tell when their muscles are damaged? or is that what the soreness is?
Click to expand...

when your strength starts to drop form what you can normally do, you're overtrained, meaning your muscle tissue is becoming catabolic.

Muscle growth and strengthening comes from _REST_. This is straight up fact, there is no way around this. Working out the same muscle every day will not get you anywhere. Without going into a lot of detail on this, a worked out muscle actually takes days and days to fully recover. weeks even. But it's not needed to rest a muscle the required weeks to fully recover before you work it again. you can work it when it's mostly recovered to stress it further and promote further growth...

overtraining is simply continually working your muscle so that it doesn't ever have time to recover back to it's former rested state. meaning you're actually hurting yourself because if you're not even recovering back to your former rested state, then you are for sure not getting stronger.

Long story short, minimum 48 hours between muscle groups. Longer if you're able to workout at a very high intensity. When I do 300+lbs squats, i'm not using my legs for strength training for a week...
 
Pink I agree with what everyone has been saying in response to your question except the part about stretching before you work out which is very important. The key is that your muscles have to be warm to get the full benefit of stretching. So you should job or walk briskly for 4-5 minutes (as suggested above), then stretch, workout,, and then stretch again. Also you should reduce your workout as suggested to a more reasonable number of reps for a week and then each week increase the number of reps or the time spent (for aerobic exercises such as running or swimming). You are going to be a little sore and that is ok because it means that you used muscles that aren't used to being used. However, you should not be so sore that you are unable to walk. Another suggestion that I had made a few weeks ago is my personal soreness remedy which is soaking in a warm epsom salt bath. Personally I use Pepsom Sports because it is used by the NBA players and has a spearmint scent which I personally find very refreshing. You can get it at Walgreens for about $4 and coupled with advil it is a great way to instantly see relief from muscle soreness and tension that can result from using muscles you don't normally use.

I need to make another point here though. What Kara said about eating healthy is the MOST IMPORTANT thing you could do for yourself. If you really want to lose weight you need to eat breakfast because it kicks starts your metabolism for the day. Everytime I find myself wanting to lose a few extra pounds I eat an egg white omelet with spinach for breakfast. it has a lot of protein and very little fat. Then usually a salad for lunch and chicken with a vegetable for dinner. Although I also love chips i have found that I can't eat them everyday or I will gain weight and thwart all my efforts from working out. Plus the grease in a lot of foods makes you feel more sluggish in the end and therefore not as motivated to work out. Try eating healthy and drinking water for 2 weeks and you will see a vast improvement in your weight loss, mood and energy.

Good luck and I look forward to hearing how your exercise program is going!
 
Thanks to Everyone

I want to thank everyone for sharing their knowledge with me
Trust me i'll use it :)

i have started eating breakfast since..
[even if its just a cereal]

i will continue with my exercise since my soreness is now gone [yay:hurray:]

i will only exercise 3 times a week since everyday is too much
& im hoping to see results by eating healthier and trying to avoid junk food

P.S. i hate soda :p!
so drinking water will probably be the easiest part :D!

wish me luck!

And thanks to everyone for taking some time and answering my bizarree questions

:)

Thanks Again
 
Definitely Keep working out!

The soreness is a sign that you're doing it right! If you weren't at all sore, that would mean that you aren't getting results. Here's a blog that explains all the reasons it's so good to be sore!!! ******/QTH1h
 
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If you weren't at all sore, that would mean that you aren't getting results.
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*cough**cough* bullshit *cough*

Sorry. Got something stuck in my throat.

That's a load of hooey. There is no need to work until you're sore in order to see results. If you're overly sore, you're pushing too hard.
 
Hey girl! Thanks for stopping by my before and after thread. Figured id come see what you are up to. Just a few thoughts :)
1) I HATE BREAKFAST ALSO. however, i have read numerous times that its the 'most important meal of the day' and it kicks start your metabolisim in the morning. My issue is i dont really like breakfast foods.... but ive adapted. I now crave my breakfast because i am ready for it by the time i have it. It also keeps me from eating crap that 1.5 before lunch when i would normally be hungry and chow down on cookies. eat breakfast!!! :) NOT fruity pebbles tho!!! i kno i kno... i love them too... but eat something low in sugar :)

2) I could hardly walk up the stairs yesterday and today because i tried a new exercise routine involving squats and lunges, etc. That to me told me that i am working new muscles and in new ways. its a good thing. Just make sure you stretch alot and drink water!!!!! eat some bananas too... good potassium source. You will feel better about the 3rd day after. I dont know if its the right thing to do... but i ran yesterday and it loosened up my legs and relived some of that built up latic acid that was making me so ouchie.

3) I LOVE chips also. My issue is if they are in my house i WILL eat them. just keep them far away.. dont even buy them for snacking... replace them with something else thats crunchy and you will get your munchies you need... but HEALTHIER.


just some thoughts for ya girl! I recommend you take before pictures and keep them updated monthly... it will help you see your progress... and reference it in future days when you need some motication or encouragement! :)



GOOD LUCK GIRL
 
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