The boss handed both of them a shovel and said “you have 7 days to dig this ditch”…
Person A is a bit of a procrastinator.
Didn’t start digging his ditch until Day 6.
Worked on it for hours and hours throughout the whole day.
Got most of it done…
…However, he woke up the next day with red hands that they were littered with blisters and bruises. Ouch! 😡😲
Person B did it a different way
Starting on Day 1, he did just a bit of ditch digging each day with that shovel.
Little bit of pain the first day but that was it.
By the time Day 7 rolled around, instead of blisters on his hands he had…
… calluses.
His hands were tough and hardened like an elephant’s hide. 💪 🐘
The reason I tell you this story is because I’ve seen quite a few people jump into this world of fitness and working out.
A lot of them are all understandably all fired up and start off all gung-ho wanting to lose weight and get into shape.
They do a bit much too soon, and end up getting blisters instead of calluses.
Where instead of blisters – it is extreme soreness and injuries.
Now if you don’t mind soreness, it’s okay.
I’ll be sure to steer in you in the right direction in our workouts based on your preference.
In your first few months, I recommend you still start small.
Doing just a little bit at the start, and growing better from there – like Person B in that story above.
Doing no more than 3 sets per exercise.
Stopping well short before you’re maxed out or exhausted in each of those sets.
Taking plenty of breaks.
Everything is so new on your body, that even that little amount makes a big difference.
Here’s how a Workout Hero views soreness though…
A Workout Hero is different than the average person when it comes to soreness.
An average person experiences soreness and that soreness = pain in their brain.
Because we’re psychologically wired to avoid pain, it’s not their fault to hate that soreness and avoid going back for another workout. (Especially if its REALLY bad soreness and you can barely function the next day 😲)
This is why a Workout Hero is special…
… when they experience soreness, it has a different effect in their brain –
It’s not seen as pain…
> for the exceptional Workout Hero…
… soreness equals progress and strength.
It equals no longer feeling weak.
More burnt fat and being better than they were.
It equals muscles and RESULTS,
and one step closer to the best version of themselves!
All in honor of those they love. 💖
All a Workout Hero does is change the meaning of soreness in their brain. Where it might have been pain before, it’s now changed to all those other things.
That’s how a Workout Hero thinks and that’s why we have the success we do.
That there, is without a doubt, my top ever tip on how to deal with soreness.
(Side note: if I’ve personally trained you in a workout and you were pretty sore the next day, it’s because I already see you as a Workout Hero and believed you could handle it, just so you know! 🥰)
If your muscles are really sore and you’d like it to go away as soon as possible, know that it will eventually end…
…and your body, mind, and soul will be better for it… and these next 5 tips just speed that recovery along:
- Active Recovery Active recovery involves performing low-intensity exercise the next few days after that workout. Like walking, or cycling if the legs and butt are sore. Or using a light resistance weight in the gym for a lot of reps. Like using 5 pound dumbbells for your rows if your back is sore. Also yoga is awesome for active recovery. Namaste! 🙏
Instead of complete rest, this helps increase blood flow to the muscles without straining them. This enhanced circulation can speed up the removal of metabolic waste products accumulated during intense workouts, thereby reducing soreness.
2. Proper Nutrition and Hydration
Nutrition plays a crucial role in muscle recovery. Please consume copious (aka LOTS!) of protein the first 24 hours after your workout.
They need this to repair and rebuild your muscle tissues, bones, joints, and body parts.
Aim for around 50-100g a day if you’re female and around 100-150g if you’re male. Additionally, staying hydrated is vital for shuttling metabolic processes and nutrient transport within the body.
Drinking water or electrolyte-rich drinks helps replace the fluids lost through sweat during exercise, promoting faster recovery. Usually adding a lemon or lime to your water is good for this.
3. Cold Therapy
Applying ice or taking cold showers can help reduce inflammation and numb the sore areas, providing immediate relief from pain.
It’s also great way to distract you from that soreness with a DIFFERENT pain! 😅
Cold therapy constricts blood vessels, which can decrease metabolic activity and slow down the swelling and inflammation in the muscle tissues. It’s a temporary measure but can be particularly soothing in the first 24 to 48 hours post-workout when soreness tends to be at its peak.
4. Foam Rolling and Stretching
Foam rolling, also known as self-myofascial release, can reduce muscle tightness and increase blood flow. It works by applying pressure to specific points on your body, aiding in the recovery of muscles and returning them to normal function.
Stretching is also good after a workout as it can help to maintain and improve flexibility, reduce tension, and possibly decrease the duration of muscle soreness.
The science is pretty mixed on this but it tends to be one of those things that feels good when you’re stretching and/or foam rolling your sore muscle and there is ZERO downside to it, so why not? 😊
5. Adequate Sleep
Sleep is when most of the body’s repair and recovery processes occur. Ensuring you get enough quality sleep supports muscle recovery and growth. During sleep, the body produces Growth Hormone (GH), which is essential for tissue growth and muscle repair. Lack of sleep can slow down the recovery process and might even contribute to further muscle breakdown.
Sleep is pretty important, and there are many steps you probably already know that you can take, but in case you don’t – stick around and I’ll share some “sleep hacks” with you in the future to help you out.
Hope this helps and I bid you a fond farewell, my brave Workout Hero!
Your Guide and biggest fan,
Mr trainer man Erick