Have you recently started a Beachbody workout program like P90X2, Insanity or Les Mills PUMP and are experiencing intense muscle soreness? Well first, you’re not alone! Many people who begin a fitness program for the first time in a long time experience this. It’s completely normal! But I know what you’re thinking, “Okay, so it’s normal, but how do I get RID of it!?!” Well you’re definitely in the right place. I’m going to share with you my 4 tips to fighting muscle soreness.
Fighting Muscle Soreness Tip #1 – Warm Up
In my years of going to the gym and most recently helping people through Beachbody programs, the most commonly skipped step in someone’s workout routine is the warm up! People think it’s not necessary, ineffective, and just a waste of time. But here’s the truth, muscles that haven’t been properly warmed up and are then subjected to an intense workout, are more likely to be sore during the following days. So take 5 minutes before you workout and really get the muscles that you’re going to use that day nice and warm and you will notice less muscle soreness the next day.
Fighting Muscle Soreness Tip #2 – Foam Rolling
Okay, I personally have never had experience with foam rolling prior to this year. I would see them in the sporting goods store and had a “general” idea as to what they were for, but I never knew for sure. Then came P90X2 and the “rumble roller.” This thing is not your average foam roller. It has these little nubs that act like someone’s knuckles pressing into your muscles. The goal is to release the knots that are in your body and massage away any tightness. I have found that using the rumble roller after my workouts has helped me tremendously with post workout muscle soreness. It may take some time getting used to a foam roller, but it is definitely worth it!
Fighting Muscle Soreness Tip #3 – Supplements
Now just to be clear, I am NOT a person who advocates taking pain meds to numb pain away. However I do advocate using proper nutrition and when necessary, proper supplementation, to help ease the pain of muscle soreness after an intense workout. I have 2 go-to supplements that I use to help repair my body faster so I am not as sore the next day. My first go-to, must-have supplement is Beachbody’s Results & Recovery Formula. It has everything you need in a post-workout recovery drink to help repair your body’s muscles including protein, carbohydrates, vitamins, minerals and even some L-Glutamine and Riboflavin which have been shown to help with muscle soreness.
My second go-to, must-have supplement is ZMA. ZMA is a specially designed supplement with the precise amounts of Zinc, Magnesium Aspartate and B6 vitamins to aid in muscle recovery. Using ZMA on a daily basis before bed will help you sleep better. Personally, I use the ZMA by True Athlete which can be found at your local Vitamin Shoppe. It has some added Theanine which helps promote a good night’s sleep. And what happens when you sleep better? Your muscles recover faster! I’ve noticed a big difference in my muscle soreness since using ZMA.
Fighting Muscle Soreness Tip #4 – Time
Yes, I know that my last tip is quite the shocker right? But it’s the truth. Giving your muscles time to recover and repair themselves properly is the best thing for them. By doing this your muscles will start to adapt to your workouts and the muscle soreness that you are feeling now will be much shorter lived in the future. I typically like to rest each body part for 48 hours before working it out again. So for example, if I do Chest & Back on Monday, I’m not going to so anything that involves the chest, back, shoulders, biceps or triceps until Wednesday. This is one of the reasons P90X has helped so many people. It allows enough time in between workouts for your muscles to recover so they’re ready to go for the next day’s workout!
Muscle Soreness Crushed!
So there you have it! My 4 tips to fighting muscle soreness and getting the most out of your workout! If you need help with your Beachbody workout program or the motivation to get back on track, sign up for your free Team Beachbody account so I can be your Free coach and then let’s connect on Facebook!
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