help doing weights

gingernut125

There's a really good free weights toning class in my gym, problem is everytime I do it I can't walk for days afterwards. I do stretch, warm up warm down and all the rest, but obviously I'm not doing it right, specifically my thighs are excruciatingly painfull.
I lose a good few days in the gym because of this and it messes up my routine, can anyone give me advice on how to limit this, I know stretch obviously, but specific links to videos etc and anything else people can think of


Thanks

jugger0

Being sore after training is natural, the more you train the less you notice it, ya just gotta push through the pain!

gingernut125

jugger0 wrote: »

Being sore after training is natural, the more you train the less you notice it, ya just gotta push through the pain!

I know it'll hurt but I'm scared to do my class today encase I still can't walk on Saturday, because I have a lot on (which include stairs). I'm looking for to see how to improve recovery time I suppose

Stench Blossoms

Keep doing it.

In a couple of months time you'll miss the pain

btkm8unsl0w5r4

DOMS is the reward not the punishment...:)

Burkatron

gingernut125 wrote: »

There's a really good free weights toning class in my gym, problem is everytime I do it I can't walk for days afterwards. I do stretch, warm up warm down and all the rest, but obviously I'm not doing it right, specifically my thighs are excruciatingly painfull.
I lose a good few days in the gym because of this and it messes up my routine, can anyone give me advice on how to limit this, I know stretch obviously, but specific links to videos etc and anything else people can think of


Thanks

How long have you being doing this class?

Is it a sculpt/bodypump type class?

What's your calorie intake like? If you understand this , how does your protein:carb:Fat ratio look? If you're not eating enough of the right things you're not going to recover!

cloptrop

Take it handy for first few weeks . Learn what is too much and slowly increase . Tell your instructor . This is a problem that usually lasts a few weeks then you miss it .
If you are being completely dibbilitated your instructor should know better than push a beginner so hard.

Hanley

It's one of the following:

-not training enough to adapt
-not eating enough kcals
-not eating enough protein
-not sleeping enough
-the class is programmed poorly and designed to hurt you so you feel work, rather than improve you so you look, feel and perform better

Soreness after training is normal. Don't just sit around waiting for it to go away, that's the worst thing you can do. Move, be active.

another question

gingernut125 wrote: »

There's a really good free weights toning class in my gym, problem is everytime I do it I can't walk for days afterwards. I do stretch, warm up warm down and all the rest, but obviously I'm not doing it right, specifically my thighs are excruciatingly painfull.
I lose a good few days in the gym because of this and it messes up my routine, can anyone give me advice on how to limit this, I know stretch obviously, but specific links to videos etc and anything else people can think of


Thanks

Seriously? Like are you good sore or bad sore and yes there is a difference. You can't expect to do weights and not be sore, sore is good but only if it's good sore!

Good sore = woah ya, that must have been a good workout, another few of those and I'll be looking good or
Bad sore = This doesn't feel right!

Which is it?

And as another poster said, don't just sit around waiting for it to go away, the best cure is to do something the next day, it always cures me anyway.

gingernut125

cloptrop wrote: »

Take it handy for first few weeks . Learn what is too much and slowly increase . Tell your instructor . This is a problem that usually lasts a few weeks then you miss it .
If you are being completely dibbilitated your instructor should know better than push a beginner so hard.

I've had arguements and weights taken off me and heavier ones given to me ( I don't do the class if he's taking it anymore).
It's a shame because I can really feel it doing good for my upper half but it hurts my legs so much I can hardly do anything for days, its also brought on head colds and other things which means I can't get a routine started.

It's basically doing a lot of lungs and squats, some core and lots of arm reps, I think ill just use a ridiculously light weight today and assess tomorrow what to do. I did think that it was probably the only way to do it but as I'm not an expert I listen too much to other people at the last minute

another question

gingernut125 wrote: »

I've had arguements and weights taken off me and heavier ones given to me ( I don't do the class if he's taking it anymore).
It's a shame because I can really feel it doing good for my upper half but it hurts my legs so much I can hardly do anything for days, its also brought on head colds and other things which means I can't get a routine started.

It's basically doing a lot of lungs and squats, some core and lots of arm reps, I think ill just use a ridiculously light weight today and assess tomorrow what to do. I did think that it was probably the only way to do it but as I'm not an expert I listen too much to other people at the last minute

How heavy are the weights that you are using?

cloptrop

Id say the head colds and stuff are due to pushing yourself on a bad diet and lack of sleep. The most important part of weight training Iv found is diet . I spent about 5 years never getting bigger when I started because I was neglecting my diet . Once I took it seriously I was pilling on the muscle within months.

gingernut125

another question wrote: »

gingernut125 wrote: »

There's a really good free weights toning class in my gym, problem is everytime I do it I can't walk for days afterwards. I do stretch, warm up warm down and all the rest, but obviously I'm not doing it right, specifically my thighs are excruciatingly painfull.
I lose a good few days in the gym because of this and it messes up my routine, can anyone give me advice on how to limit this, I know stretch obviously, but specific links to videos etc and anything else people can think of


Thanks

Seriously? Like are you good sore or bad sore and yes there is a difference. You can't expect to do weights and not be sore, sore is good but only if it's good sore!

Good sore = woah ya, that must have been a good workout, another few of those and I'll be looking good or
Bad sore = This doesn't feel right!

Which is it?

And as another poster said, don't just sit around waiting for it to go away, the best cure is to do something the next day, it always cures me anyway.

My arms are good sore, my legs are bad sore, they give my knees problems because they jerk up and go tense. I've tried going for walks and still be hobbeling after a 4/5km.
Im sure the walking helped and all but its was still 4 days still I didn't have pain in my.legs

gingernut125

another question wrote: »

gingernut125 wrote: »

I've had arguements and weights taken off me and heavier ones given to me ( I don't do the class if he's taking it anymore).
It's a shame because I can really feel it doing good for my upper half but it hurts my legs so much I can hardly do anything for days, its also brought on head colds and other things which means I can't get a routine started.

It's basically doing a lot of lungs and squats, some core and lots of arm reps, I think ill just use a ridiculously light weight today and assess tomorrow what to do. I did think that it was probably the only way to do it but as I'm not an expert I listen too much to other people at the last minute

How heavy are the weights that you are using?

Only about 4/5 kg in each hand

another question

gingernut125 wrote: »

Only about 4/5 kg in each hand

Ok, for a start, under no circumstances should your knees be hurting, if they are then your technique is very poor. This is the instructors fault, that's what they are meant to do, instruct.

For lunges and squats it is of paramount importance that you do not push your knees out beyond your toes. Imagine yourself in a lunge position, you forward leg - knee should be 'in line' with the toe and without bending forward you should be able to see your toe. When you raise up and down into the lunge make sure that you are in a vertical postion, no hyperextension of the back or leaning forward (if you are then your weights are too heavy) Have you back completely straight, you are pushing up and down with your front thigh, its the thigh that should be sore not the knee. Look in the mirror, what you should see is your thigh going from parallel to the floor to raising to a position where your front and back legs are both straight and back down again.

For the squats, same thing, knees should be line line with the feet, knees should not go beyond your toes. Back straight, visualise your backside pushing way out behind you, all the weight and pressure should be on your heels when you are lowering to floor.


The most important thing to remember is that your thighs are meant to be doing the work not your knees.

By the way are you male or female and have you much experience with weights because any of our new starters would always start with a 2/2.5kg - 4-5kg is way too heavy if you a female starting out with weights, they are going to effect your balance which in turn means you are stabilising with your joints not the muscle groups you are working, this = problems.

gingernut125

another question wrote: »

gingernut125 wrote: »

Only about 4/5 kg in each hand

Ok, for a start, under no circumstances should your knees be hurting, if they are then your technique is very poor. This is the instructors fault, that's what they are meant to do, instruct.

For lunges and squats it is of paramount importance that you do not push your knees out beyond your toes. Imagine yourself in a lunge position, you forward leg - knee should be 'in line' with the toe and without bending forward you should be able to see your toe. When you raise up and down into the lunge make sure that you are in a vertical postion, no hyperextension of the back or leaning forward (if you are then your weights are too heavy) Have you back completely straight, you are pushing up and down with your front thigh, its the thigh that should be sore not the knee. Look in the mirror, what you should see is your thigh going from parallel to the floor to raising to a position where your front and back legs are both straight and back down again.

For the squats, same thing, knees should be line line with the feet, knees should not go beyond your toes. Back straight, visualise your backside pushing way out behind you, all the weight and pressure should be on your heels when you are lowering to floor.


The most important thing to remember is that your thighs are meant to be doing the work not your knees.

By the way are you male or female and have you much experience with weights because any of our new starters would always start with a 2/2.5kg - 4-5kg is way too heavy if you a female starting out with weights, they are going to effect your balance which in turn means you are stabilising with your joints not the muscle groups you are working, this = problems.

My knees hurt from walking the next day, because my legs are so stiff the jerk and wobble when I walk, not from doing weights

I think ill go for very light weights. The instructures told me its a waste of time to do any lighter than 4 kg, I'm a female by the way.

gingernut125

Burkatron wrote: »

gingernut125 wrote: »

There's a really good free weights toning class in my gym, problem is everytime I do it I can't walk for days afterwards. I do stretch, warm up warm down and all the rest, but obviously I'm not doing it right, specifically my thighs are excruciatingly painfull.
I lose a good few days in the gym because of this and it messes up my routine, can anyone give me advice on how to limit this, I know stretch obviously, but specific links to videos etc and anything else people can think of


Thanks

How long have you being doing this class?

Is it a sculpt/bodypump type class?

What's your calorie intake like? If you understand this , how does your protein:carb:Fat ratio look? If you're not eating enough of the right things you're not going to recover!

I'm not sure on the break down, I'd have things like chicken and veg stirfry and brown rice, I'd imagine that's fairly balanced if your active, and I'd add in a snack if tuna/egg and bananas for protein and potasium. Would 150g of chicken and an egg or two not be enough protein?

another question

gingernut125 wrote: »

My knees hurt from walking the next day, because my legs are so stiff the jerk and wobble when I walk, not from doing weights

I think ill go for very light weights. The instructures told me its a waste of time to do any lighter than 4 kg, I'm a female by the way.

If they said that then they are severely misinformed. I train with a group of 20+ girls, we all started at around 2/2.5kg...the majority of the classes train at 3kg per hand, 4 train with 4kg and myself and 2 others train with 5kg. We are all very well built and toned but our instruction is excellent.

Any of the girls that didn't want to bulk up vary between the 2.5kg and the 3kg and are in excellent shape, it's all about maintanence, diet and the variety of exercise. Any of us training heavier would have extra definition but the training is intense.

Whatever the reason there is definitely something wrong somewhere, there is no way from doing lunges and squats that your legs should be so sore the next day that it is putting your knees under pressure.

You might also like to consider icing your legs after your train, a bag on frozen peas on each, it might help speed the recovery and you mighten be as bad the next day.

By the way, how is your diet? Are you getting enough food?

another question

gingernut125 wrote: »

I'm not sure on the break down, I'd have things like chicken and veg stirfry and brown rice, I'd imagine that's fairly balanced if your active, and I'd add in a snack if tuna/egg and bananas for protein and potasium. Would 150g of chicken and an egg or two not be enough protein?

150g of chicken and an egg is not enough protein. You should be having protein with every meal.

Breakfast
Snack
Lunch
Snack
Dinner

cloptrop

Protein should be taken in intervals throughout the day . Taking it all at once doesnt digest . You will poop most of it out . Even a pint of milf every hour or so would be better proteinwise than a big chunk of chicken once a day .

gingernut125

another question wrote: »

gingernut125 wrote: »

I'm not sure on the break down, I'd have things like chicken and veg stirfry and brown rice, I'd imagine that's fairly balanced if your active, and I'd add in a snack if tuna/egg and bananas for protein and potasium. Would 150g of chicken and an egg or two not be enough protein?

150g of chicken and an egg is not enough protein. You should be having protein with every meal.

Breakfast
Snack
Lunch
Snack
Dinner

I'd have porridge for breakfast and a tuna/ chicken salad for lunch too with chickpeas etc,. How much should I be looking at? I want to tone up only, not gain bulk muscle

another question

gingernut125 wrote: »

I'd have porridge for breakfast and a tuna/ chicken salad for lunch too with chickpeas etc,. How much should I be looking at? I want to tone up only, not gain bulk muscle

Ideally the body requires the same grams in protein that you weigh in kilos. People have more protein than they weigh in kilos if they want to bulk up but for optimum muscle tone - if you weigh 50kilos eat 50grams.

gingernut125

another question wrote: »

gingernut125 wrote: »

I'd have porridge for breakfast and a tuna/ chicken salad for lunch too with chickpeas etc,. How much should I be looking at? I want to tone up only, not gain bulk muscle

Ideally the body requires the same grams in protein that you weigh in kilos. People have more protein than they weigh in kilos if they want to bulk up but for optimum muscle tone - if you weigh 50kilos eat 50grams.

I think I'd be close enough to that, I throw in linseed into my porridge, and have a small bit of cheese/yoghurt usually if I'm doing weights. And have a decent portion of protein with lunch and dinner.

Today I had porridge with linseed and hake with a baked potato for lunch, would a chicken dinner and a soya yoghurt for a snack not be okay?
I'm about 65 kg

gingernut125

Thanks everyone by the way, ill take it all on board, might need to update you if it doesn't help.

Does it matter about protein before a workout? Assuming your diet is already balanced?

Burkatron

If some of this seems like I'm being nasty I'm not, there's alot of misinformation been spouted on this thread so I'm just trying to help!

another question wrote: »

Ok, for a start, under no circumstances should your knees be hurting, if they are then your technique is very poor. This is the instructors fault, that's what they are meant to do, instruct.

If the OP has knee tracking issues the trainer will most likely not see this as they wont have the training or know how! Go to a physio.

For lunges and squats it is of paramount importance that you do not push your knees out beyond your tloes.

For the squats, same thing, knees should be line line with the feet, knees should not go beyond your toes. Back straight, visualise your backside pushing way out behind you, all the weight and pressure should be on your heels when you are lowering to floor.

Wrong on squats, there are too many factors for this type of blanket statement.It can depend on muscle balance, feet,tibia,femur & torso length (&other factors)

gingernut125 wrote: »

My knees hurt from walking the next day, because my legs are so stiff the jerk and wobble when I walk, not from doing weights

I think ill go for very light weights. The instructures told me its a waste of time to do any lighter than 4 kg, I'm a female by the way.

If your knees are wobbling and feel like they're going to give way you should be consulting a physio! Your trainer is wrong on the weights....& alot of other things by the sounds of it...Best to avoid his classes

another question wrote: »

150g of chicken and an egg is not enough protein. You should be having protein with every meal.

Breakfast
Snack
Lunch
Snack
Dinner

cloptrop wrote: »

Protein should be taken in intervals throughout the day . Taking it all at once doesnt digest . You will poop most of it out . Even a pint of milf every hour or so would be better proteinwise than a big chunk of chicken once a day .

Oooh, I wonder what the intermittant fasting advocates will say on this 1!!?? I agree with you by the way but it's always interesting to hear different viewpoints

gingernut125 wrote: »

I'd have porridge for breakfast and a tuna/ chicken salad for lunch too with chickpeas etc,. How much should I be looking at? I want to tone up only, not gain bulk muscle

You're female (just realised you haven't said this anywhere...sorry if I'm wrong), you most likely (There's always an exception) don't have enough testosterone to bulk up to a monstrous size, (most men find this hard, you have nothing to worry about) especially using lightweights & high reps. Also,If you eat your maintenance calories or below you wont gain weight/mass.

You haven't mentioned portions in what your eating! The food seems fine, it's the quantity you now need to get right

another question wrote: »

Ideally the body requires the same grams in protein that you weigh in kilos. People have more protein than they weigh in kilos if they want to bulk up but for optimum muscle tone - if you weigh 50kilos eat 50grams.

that's only 200 calories of protein per day, taking into account that (I don't agree with this but it's an example) the RDA from the powers that be is 2,000 calories for a lady you think that that's enough protein??

Ant11

cloptrop wrote: »

Protein should be taken in intervals throughout the day . Taking it all at once doesnt digest . You will poop most of it out . Even a pint of milf every hour or so would be better proteinwise than a big chunk of chicken once a day .

If taking protein all at once doesn't digest how do you explain that you will poop it out straight away??? Does it just swim through the digestive system without being digested, magically turn into poo and straight out your backdoor?

cloptrop

Ant11 wrote: »

cloptrop wrote: »

Protein should be taken in intervals throughout the day . Taking it all at once doesnt digest . You will poop most of it out . Even a pint of milf every hour or so would be better proteinwise than a big chunk of chicken once a day .

If taking protein all at once doesn't digest how do you explain that you will poop it out straight away??? Does it just swim through the digestive system without being digested, magically turn into poo and straight out your backdoor?

Its an expression your body takes no more than it needs at one time.

Edit; i think excess protein turns to fat . Could be wrong on that though.

Ant11

cloptrop wrote: »

Ant11 wrote: »

cloptrop wrote: »

Protein should be taken in intervals throughout the day . Taking it all at once doesnt digest . You will poop most of it out . Even a pint of milf every hour or so would be better proteinwise than a big chunk of chicken once a day .

If taking protein all at once doesn't digest how do you explain that you will poop it out straight away??? Does it just swim through the digestive system without being digested, magically turn into poo and straight out your backdoor?

Its an expression your body takes no more than it needs at one time.

Edit; i think excess protein turns to fat . Could be wrong on that though.

Number 5 about protein intake. Others are interesting too.

http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html?m=1

Hanley

cloptrop wrote: »

Its an expression your body takes no more than it needs at one time.

Edit; i think excess protein turns to fat . Could be wrong on that though.

Yup, turns to fatty muscle. The opposite of lean muscle. It's the bad kind.

The one that rides around in cars with blacked out windows, loud music playing, intimidating mary, nancy and kathleen

gingernut125

What should I aiming to eat protein wise on the days I do weights and the days after??

Hanley

gingernut125 wrote: »

What should I aiming to eat protein wise on the days I do weights and the days after??

1g/lb bodyweight

gingernut125

Hanley wrote: »

gingernut125 wrote: »

What should I aiming to eat protein wise on the days I do weights and the days after??

1g/lb bodyweight

Per pound? Somebody else said kg, that's a lot of protein. Surely that's too much, I'm trying to lose weight

Hanley

gingernut125 wrote: »

Per pound? Somebody else said kg, that's a lot of protein. Surely that's too much, I'm trying to lose weight

No, more protein is good for weight loss. Keeps you feeling full, and has a lower net calorie load than other macronutrients.

2g/kg if going off bodyweight in kg.

gingernut125

Hanley wrote: »

gingernut125 wrote: »

Per pound? Somebody else said kg, that's a lot of protein. Surely that's too much, I'm trying to lose weight

No, more protein is good for weight loss. Keeps you feeling full, and has a lower net calorie load than other macronutrients.

2g/kg if going off bodyweight in kg.

Okay thanks!

nice_guy80

foam roll and stretch (properly) before and after the sessions

that will help. watch a load of tutorial videos online to get informed on the correct technique. your class instructor mightn't be able to effectively correct any bad technique if its in a big class.

size5

In order to ease DOMS a hot bath with Epsom salts will make a massive difference to how u feel the next day. Also plenty of water straight after class

Chancer3001

just going to echo some advice.

do SOMETHING to get rid of the soreness

Ice after, warm bath later, walk, stretch, foam roll after (check youtube) more stretching after



as regards protein, eat LOTS. 1g per lb is good. Youll find that just eating that much protein it will be a struggle to eat anything else you will be so full = lower calorie intake = losing weight.

protein is key.

Orla K

nice_guy80 wrote: »

foam roll and stretch (properly) before and after the sessions

that will help. watch a load of tutorial videos online to get informed on the correct technique. your class instructor mightn't be able to effectively correct any bad technique if its in a big class.

Do this.
I've had big problems with my knees, I started foam rolling before and after the gym and I learned when doing things like squats my knees went inwards. For me it was an ITband(side of leg) dominance and glutes(arse) doing nothing.

passremarkable

hi, need help with weights re eating and protein shakes.
gonna start doing weights shortly, probably gonna do it in the evenings after work?when is best time to take protein shake and does it help?what is best food in general, im not planning on getting massive just a bit stronger