GymBug

I've caught it. Fortunately, it's not treatable.

Archive for the tag “work”

Working out sore muscles; Yaay or Naay?

Hi there!

I’m sure we’ve all been there. We’ve lifted heavier, pushed harder or returned to training after a break. We wake up the next day and feel like we’ve been hit by a bus. The question some of us may ask is; Can I (or should I) work out? I read an article recently from Greatist that discusses this. The pain is called Exercise Induced Muscle Damage (EIMD) and typically results in the onset of Delayed Onset Muscles Soreness (DOMS). I’ve been there, worst DOMS I experienced was after Tough Mudder, which I completely expected given I ran 11miles and tackled 25 gruelling obstacles. I had to take 2 days off from intense exercise to recover. Greatist also mentions that if your muscles are restricting your movement or limiting your strength then it’s probably best to listen to your body and give it a break.

The reason for taking a break? The muscle pain you feel is caused by microscopic tears in the muscle fibres and overworking these can make it much worse and lead to greater injury, which would see you out of training for a long time (trust me, I’ve been there).

You can opt for light exercise, such as walking or low-intensity cycling. Just make sure it’s low-impact. You can also work different muscle groups, focusing on those that don’t hurt, this is good also for ensuring you have a varied routine to ensure all muscle groups are worked.

Other methods Greatist mentioned to alleviate muscle soreness is ice baths, a massage and good old-fashioned stretching! Personally, I usually go for stretching and foam-rolling to help my achey muscles. I also use a massage bar from Lush which works wonders!

A key thing to mention and trust me, it’s solid advice you must adhere to; do not exercise if the pain is intense, on-going or highly restrictive. You should seek a doctor or a physiotherapists advice if you experience intense pain during, before or after a workout. I found myself with a grade 2 groin strain in January 2014 and was unable to do cardio for 8 weeks and once I could do cardio, it was light cycling for a few weeks before I could build it up. I also had to endure sports ‘massages’ from a physio (unpleasant to say the least). That extra workout when you’re sore is not worth it. Listen to your body. Plus, a sneaky extra rest day is always enjoyable (and good for the mind and motivation).

http://amandastonebarger.com/2014/05/04/mile-806-why-you-shouldnt-feel-guilty-about-rest-days/

Gym Bug

Image source; http://amandastonebarger.com/2014/05/04/mile-806-why-you-shouldnt-feel-guilty-about-rest-days/

Healthy snacks for on the go!

Hi there!

I’m one of those people who needs snacks handy for work, university, being out and about because I hate buying things out (I’m always tempted by unhealthy choices) and I always find them to be sort of dissappointing. So I thought I’d list some of my favourite on the go that you can prepare at home and grab and go! This particular post is for those snack that require no cooking! Once I start exprimenting when I’m home (and have access to an oven) I’ll do some snacks that you can cook.

  • Hummus and vegetable sticks (celery, carrots, cucumber, courgette etc).
  • DIY Trail mix (mix bran flakes, raisins, nuts. other dried fruit for a great, protein packed snack).
  • Ham slices wrapped around cucumber or carrots sticks (can bring some hummus long too).
  • One yoghurt pot mixed with 2 tablespoon of oats (best allow the oats to soak in the yoghurt for an hour or more).
  • One yoghurt pot with grapes, banana, apples etc.
  • Handful of pretzels (watch the salt content of the pretzels you buy).
  • Soreen.

These are a few of my personal favourite snacks. I really love makng a big tuperware full of trail mix and putting some in a little tub! Also, Soreen is something I wish I could eat all day!

Gym Bug

10 Diets in 50 Days

Hi there!

I found this interesting article from the Daily Mail (not the most realiable but it seems more of a diary from a general person). It’s written by Andy Leeks, who decided to try 10 different diets in 50 days after years of struggling to stick with any diet plan. He chose the following diets;

“the 5:2 diet; the Special K diet, where two out of three meals are replaced by Special K cereal or snack bars; following NHS guidance for a healthy diet; a juice fast; the high-fat, low-carb Atkins diet; a raw food diet; the baby food diet (replacing two out of three meals a day with tiny jars of baby food, in order to cut calories); calorie counting using a mobile phone app; the grapefruit diet, which involves having either grapefruit or grapefruit juice before or after each meal, supposedly to boost fat-burning; and the cabbage soup diet.”

I think what’s the most interesting, is that whilst he lost weight on all the diets, he said the NHS guidance for a healthy diet was the easiest and most enjoyable to follow. He lost a total of 4lbs on that diet, which was not the most he lost in 5 days (5lbs on the Special K and 5:2 diet) he said his mood was better and he enjoyed it more.

I thought I’d share this because this shows that you don’t need faddy diets to lose weight. It’s not a “2 week eat right, lose weight, be fine” type of thing. If you at a balanced diet and exercise regularly you can lose weight without eating cabbage soup all day (not fun I’d imagine).

The NHS Guidelines are great and have loads of tips, advice and recipes to check out!

Faddy diets DO NOT WORK. You’ll see short term weight loss and long run gains (somtimes even more than you lost). It takes time and effort to get a healthy diet going but once it’s your lifestyle, it’s dead simple.

Gym Bug

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