With our 28 Day Kickstart now underway (reply with ‘Kickstart’ for more info) and many getting back to it after a lovely Christmas..
Had quite a few messages…
some just starting out having not exercised for a while, others having exercised but not doing the stuff we do.
Funnily enough…
Some of the ladies said their muscles were telling them that they have worked
Whereas others asked
‘Where should I feel it?’
‘does it work if I am not aching?’
So I thought I would answer this today in some short bullets:
1 – You do not need to feel achy for it to be working. …
Put it this way, how achy you feel is not just dependent on the workout
But also your recovery, nutrition and sleep…
In fact, I would go as far as saying that if you are not aching?
It might be beneficial for you because you more likely to do it again tomorrow and build some great habits.
You may then:
Go for your normal walk…
And keep up your daily activities.
That you might NOT have done
Had you been feeling achy..
Which could negate some of the benefit of adding in the exercise.
And you might just stick to it for long enough to see the results you want to see..
Little caveat…
Progress is important.
But it isn’t about how fast or slow
Just the direction.
How do you progress?
Do more reps (the number of times you lift something)
Get stronger (lift heavier weights)
Do it for longer (train for longer)
Improve your technique and time under tension (something we help you do by coaching you through it in the session)
Walk / run further or faster.
If you get 1% stronger, fitter each day?
You cannot lose.
Just stay consistent…
2 – If you are aching, consider that your body will adapt –
For all your body knows,
The exercise that you do today
Was to run away from a lion…
So your body will make sure that tomorrow
Should you encounter a ‘lion’ again?
You will be more equipped to get away without feeling so achy.
AKA
You are now fitter.
This can take time.
And if you are too sore?
Just listen to your body.
Focus on recovery..
Give yourself permission to rest.
You do not have to do it all today.
3- If you are a beginner or do a different style of exercise one day, it is more likely you will ache
This does not mean you are progressing. It just means it is a different stimulus on the body. For example, if I squat every day, I will get stronger and fitter. Overtime though, I won’t ache anymore. But this doesn’t stop it being beneficial. I can still get stronger doing this. However, if one day I decide to do lunges instead? I will ache. It does not mean it is ‘better’ it is just what I am not used to.
4 – Here are my 4 unsexy, most boring recovery hacks
1 – Get a portion of protein with every meal – lean meats, fish, dairy, eggs, beans, meat substitutes, soy, legumes, lentils…
2- Spend at least 8 hours in bed – this doesn’t mean sleep. But just rest time. And doesn’t have to be all at night time.
It could include a power nap, some meditation, some reading in bed.
Rest is a pre-requisite for success, NOT A REWARD…
3 – Drink enough water so you wee clear by noon.
I get you know what to do..
But still forget to drink water or maybe don’t like it?
Sugar free squash / adding some lemon or lime is all good.
Try grouping it with a habit you already do.
Something I do is have a glass of water before I have a coffee.
Why?
Because I rarely ever skip my coffee haha
Matt ‘achey breaky muscles’ Fruci