Ouch

I did some weight training on Tuesday, and yesterday I didn’t even feel like I had exercised.  But today is a different story.  I feel every muscle!  Actually this is a typical response.  It is called DOMS — Delayed Onset Muscle Soreness.

DOMS typically the muscle discomfort that is typically felt 2 days after exercise (although it can show up the next day, or even 3 days after exercise).  The exact cause of DOMS is unknown but one theory is that it is caused by the breakdown of muscular fibers which occur during strength programs. The breakdown allows the muscles to grow stronger and larger.

Others believe that DOMS is not caused by the pain from damaged muscle cells, but from the building up process. The muscle responds to training by reinforcing itself up to and above its previous strength by increasing the size of muscle fibers.  This reinforcement process causes the cells to swell put pressure on nerves and arteries, producing the discomfort.

Luckily, I know tomorrow the DOMS will be gone and I’ll be back at the gym!

Fitday.com

Here is a great tool for calorie counting….www.fitday.com

Check out this on-line calorie counter and fitness journal — it’s free.  You enter the food you eat (and the amount), and the site calculates your calories, proteins, fats, carbs, etc.  If a food isn’t listed, you can add it and add the nutritional information from the label.  You can even track your activity.

Very motivating…..

Calories in, Calories out

Losing weight is theoretically simple.  Take in less calories than you burn during the day and you will lose weight.  But how do you know how many calories you should be taking in?  Well there is a formula involving basil metabolic rate, height, ages, activity levels that is accurate for most people.

You can use one of the many calorie calculators found on the internet.  A good one I found is at http://www.cancer.org/docroot/ped/content/ped_6_1x_calorie_calculator.asp You put in your weight, height, age and it will calculate the amount of calories you  need to eat to maintain your weight,or to lose weight.  You can lose weight by eating fewer calories or exercising more, or any combination of the two!

I like this calculator because it presents a reasonable number of calories.  Remember, starving yourself by eating fewer calories than your body needs is not only unhealthy, it is counter productive to losing weight.  When you eat fewer calories than you need, your body believes it is starving and actually slows down your metabolism for self defense.

I went to the gym today.

Finally.

I went to the gym today, as a matter of fact I exercised today, for the first time in 38 days.  Will this be the day I restart my fitness-centered life?  Let me back up.  I have been exercising regularly and rigorously for 20 years (minus the last 3 years).  I used to run 20 miles a week, I lifted weights, ran three half marathons, three 10 mile races, and countless 10k and 5k races.  I skied, snowboarded, ice skated, hiked, rollerbladed.  I had a house full of fitness equipment.  I easily exceeded the recommended 10,000 steps a day.

But then I stopped.  A combination of personal issues led me to alter every aspect of my life, including my fitness routine.  I’ve been trying to get back into it ever since.  In the past 3 years I joined 3 different gyms.  In total I’ve gone a total of 7 times  I even started running.  I was up to 4 miles three times a week, but then I stopped.

But, I went to the gym today…