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Guys, it happens to everybody..especially if you are just starting to workout again. Soreness..it isn’t always fun, but it definitely means you had a good workout. I am going to tell you what you should do when you are sore. Even if you have taken a couple weeks, or a month off..you are going to get sore from your workouts when getting back into your routine.
So, why are you sore? There is a soreness during the workout when you feel it on your last rep of an exercise, and that is when the lactic acid is building up. Then there is a soreness that comes 1-3 days after the workout. This is called DELAYED ONSET MUSCLE SORENESS. When you have a good workout, this soreness can last for 2-3 days. Now, let’s get started with the tips for what you should do with delayed onset muscle soreness.
Tip #1: STAY HYDRATED. Your muscles are repairing the damaged muscle fibers, and having water will make sure that you are flushing out any toxins in the recovery process. Always make sure you are drinking lots of water, both before and after your workouts.
Tip #2: EAT GOOD PROTEIN AND CARBS AFTER YOUR WORKOUT. Try to eat within an hour or 2 after your workout. If you are intermittent fasting and you workout in the morning, that is okay. Just eat right away, once you have your eating window start.
Tip #3: ADEQUATE SLEEP. When you are sleeping, that is when your body is doing the most recovery and building muscle. The deep REM sleep is also when your body ramps up the production of good hormones like testosterone. Try to get 7-9 hours of good quality sleep a night. Sleep is key for optimal recovery. If you are having a hard time sleeping, try using supplements. It doesn’t hurt to at least try it. Anabolic Reload PM could help you get better sleep!
Tip #4: TAKE REST DAYS. It is good to take rest days, especially if you are in pain from your soreness. On your rest days, try doing some light cardio to keep you active and get the blood flowing. This will help your body get rid of the soreness.
Tip #5: ICE BATHS/COLD SHOWERS. This will help reduce inflammation, by making the blood vessels shrink, pushing the swelling out of the area. Embrace and give it a try to see how it works for you.
Tip #6: MASSAGE THE SORE MUSCLE. You can use a foam roller, and roll out the muscle that is sore. It is going to be painful, but it will help get rid of the soreness quicker.
Tip #7: TRY ANTI-INFLAMMATORY MEDICINE. These work great for muscle soreness. That is what they are designed for, you can take them for a couple days of your soreness.
Alright guys, that wraps up this video tutorial on what you should do when you are sore. Try implementing some of these tips for your soreness. Make sure to subscribe to our channel for more videos on how to build muscle and lose fat at the same time at home.
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