Why do I feel so soar after working out at the gym? what routine do you recommend for women?

[Anonymous]

so I joined the gym and worked out today but now I feel so soar mainly on the upper body because I used the machines and did weights...is this a good thing or bad thing? is fat being burned?

here is my routine:

i do the elliptical for one hour

i do all the machines, 10-12 for leg machines, 20-30 for arm weights because my arms are jello I hate them and now they hurt bad

i cooled down did some stretching

all took may be 2 hours

im thinking I go 3-4 times a week rest in between

u think this will help burn fat?

[THE_Godfather]

Wow that's a lot for one day. Don't burn yourself out.

I'm assuming you can tell it's the muscle that hurts & not an injury. If it's the muscle that's good. You're using them.

I work only one major muscle group once per week. Secondary muscles are being used. When you do a chest press you use your Tri's. When you work your back you also work your Bi's. & so on.

I would use the elliptical one day, a stair master one day, the treadmill another. You don't have to run if you don't like running, just increase the incline, a stair stepper one day. (note not 2 stair type exercise 2 days in a row)

As a rule one hr to one 1/4 is good not counting ABS & your stretching.

Drink a lot of water.

You're well on your way.

[TheUglyOne]

That's, a pretty good routine. What you have is soreness from working your muscles. What happens if you work them hard enough, your muscles will incur microscopic damage throughout them. Sometimes, the damage is enough that you feel a soreness. This is actually good though, because muscle growth is from the healing of the damage. Once healed, you'll be a little bit stronger. Keep doing it, you gradually become much stronger.

Try not to do the weight portion more than 3 times in a 7 day period. You need to rest your muscles to heal them and grow them.

Your cardio plan is fine.

Yeah, you'll burn fat, don't worry about that.

[Asker]

thanks so much!

[chriistellkelly]

Its normal to feel sore after you work out. Especially if you havnt been working out very long.

After you work out, your muscles break and tear, then they repair thelselves. That's the process of building muscle. Make sure you have lots of protein after you work out to help repair your muscles.

[xyhic]

Not the weight lifting but the elliptical yes. Burning muscles just means your muscles are stretching and tearing. This sounds bad but it is a good think it is normal. The key is to not get into a routine and if you want to burn fast running is your best bet. Honestly though eating is the key. If you exercise but eat more your exercise will do nothing for you.

[Asker]

i suck at running I get asthma =/

[xyhic]

Rough stuff if you cannot run. elliptical is good though so is swimming for breathing issues. Go to google and look up resting BMI put in your height age and weight. Cut those calories down about 250 a day to lose 2 pounds a month or 500 day (much harder) to achieve 4 pounds a month. Never starve yourself takes calories to burn calories.

[kheserthorpe]

Sort of.

Doing more reps doesn't exactly help. If you want to tone, you need to do higher weight., not massive numbers of reps.

WHen you start a new workout, soreness is normal.

Its not a sign of fat being burned. Whether or not you burned fat with all of this depends entirely on your nutrition. If you had enough glycogen available, you didn't burn fat. If you didn't, you're burning fat in your sleep.

[Xx_DRE_xX]

this will help big time. My only suggestion is that you divide up the muscle groups and do them on different days.

[Asker]

good idea, so like legs on one day, arms another, and mid section situps/crunches another right?

[Xx_DRE_xX]

Sure.