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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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Plyometrics KILLED My Legs
Plyometrics KILLED My Legs
1/28/13 10:03 AM
I started P90X last Thursday. Friday was Plyometrics and I LOVED it! I felt SO good after the workout and was pumped to go into the weekend and hit all my other workouts strong!

WRONG!

Saturday when I woke up I could barely walk, let along work out, so I decided to take my rest day early for fear of injury. Yesterday (Sunday) I felt a LITTLE better, but not much. I decided to do the X-Stretch DVD, maybe that would help. It did a little, but today I am still pretty sore in my legs.

Walking, stairs, and even getting up/sitting down are still uncomfortable tasks. DEFINITELY better than Saturday, but still not back to normal.

My question is what to do tonight. I REALLY want to get back into the routine, I'm upset enough as it is that I've lost two days; I really don't want to lose any more!

To get back into it today I would need to do Shoulders and Arms and Ab Ripper X. From what I remember from last Thursday doing Ab Ripper there isn't too much leg work involved so I should be okay, and I ASSUME the Shoulders and Arms work out is mainly upper-body?

I REALLY don't want to miss another day emoticon
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RE: Plyometrics KILLED My Legs
1/28/13 10:22 AM as a reply to samerz816.
samerz816:
I started P90X last Thursday. Friday was Plyometrics and I LOVED it! I felt SO good after the workout and was pumped to go into the weekend and hit all my other workouts strong!

WRONG!

Saturday when I woke up I could barely walk, let along work out, so I decided to take my rest day early for fear of injury. Yesterday (Sunday) I felt a LITTLE better, but not much. I decided to do the X-Stretch DVD, maybe that would help. It did a little, but today I am still pretty sore in my legs.

Walking, stairs, and even getting up/sitting down are still uncomfortable tasks. DEFINITELY better than Saturday, but still not back to normal.

My question is what to do tonight. I REALLY want to get back into the routine, I'm upset enough as it is that I've lost two days; I really don't want to lose any more!

To get back into it today I would need to do Shoulders and Arms and Ab Ripper X. From what I remember from last Thursday doing Ab Ripper there isn't too much leg work involved so I should be okay, and I ASSUME the Shoulders and Arms work out is mainly upper-body?

I REALLY don't want to miss another day emoticon


Hi Samerz816!

Welcome to the world of P90X! The best thing you can do is get back in the game and continue. Your muscle soreness will eventually go away after the muscles adpat. In the meantime, here area couple of tips.

1. Epson Salt is your new best friend. Take Epson salt baths, This will help with sore muscles.

2. Make sure you are getting a good post workout meal in you within 30-45 minutes of completing your workouts This is just as important as the workout itself. You are actually tearing down your muscles when you workout. To rebuild, your body needs protein and carbs. If they don't get it from food resources, they will seek it elsewhere in your body. This depletes the rebuilding process and why soreness is worse than it should be. You should have a 4:1 Carb: Protein ratio. The P90X Results and recovery drink is the perfect solution if you are too busy to make food. It has the 4:1 ratio.

You need further help, just reach out to me. I'll send you a buddy request so that I can help you, if you like.

In Health,
Coach Jeff
CPT,PES
Team motivFIT
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RE: Plyometrics KILLED My Legs
1/28/13 10:51 AM as a reply to CoachJeffMorgan.
motivFIT:
2. Make sure you are getting a good post workout meal in you within 30-45 minutes of completing your workouts This is just as important as the workout itself. You are actually tearing down your muscles when you workout. To rebuild, your body needs protein and carbs. If they don't get it from food resources, they will seek it elsewhere in your body. This depletes the rebuilding process and why soreness is worse than it should be. You should have a 4:1 Carb: Protein ratio. The P90X Results and recovery drink is the perfect solution if you are too busy to make food. It has the 4:1 ratio.


Thanks for the input! I'll have to check out the Epson Salt!

As for the post-work out meal, I've been drinking 8 oz low-fat chocolate milk within an hour after my work out is over, then (about an hour after that) I've been eating my dinner (usually a serving of protein, a serving of vegetables, and a 1/2 serving of carbs - per the nutrition plan guidelines). Is this acceptable?

And yes, a buddy request would be great! Thanks again!
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RE: Plyometrics KILLED My Legs
1/28/13 10:55 AM as a reply to samerz816.
samerz816:
motivFIT:
2. Make sure you are getting a good post workout meal in you within 30-45 minutes of completing your workouts This is just as important as the workout itself. You are actually tearing down your muscles when you workout. To rebuild, your body needs protein and carbs. If they don't get it from food resources, they will seek it elsewhere in your body. This depletes the rebuilding process and why soreness is worse than it should be. You should have a 4:1 Carb: Protein ratio. The P90X Results and recovery drink is the perfect solution if you are too busy to make food. It has the 4:1 ratio.


Thanks for the input! I'll have to check out the Epson Salt!

As for the post-work out meal, I've been drinking 8 oz low-fat chocolate milk within an hour after my work out is over, then (about an hour after that) I've been eating my dinner (usually a serving of protein, a serving of vegetables, and a 1/2 serving of carbs - per the nutrition plan guidelines). Is this acceptable?

Thanks again!


I would get rid of the chocolate milk. Once of the worst things you can put in your body. Make your healthy dinner your post workout. Just have it a little earlier. Yes, you dinner sounds perfectly fine.
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RE: Plyometrics KILLED My Legs
1/28/13 2:18 PM as a reply to samerz816.
First CONGRATS on taking the challenge to put your body through the P90X program!!! I started out with P90X and will definitely return at some point after having fun with some of the other BB programs. But back to you and your questions.

I agree Epsom Salt is a wonderful help as is stretching and just take advantage of it whenever and as much as possible. While sitting at your desk. Watching tv. When you first wake up in the morning before getting out of bed. Just everywhere, all the time. And also as mentioned the soreness will get better over time but this isn't an easy program. Simple yes because it's laid out for you but not easy by any means.

WATER, WATER, WATER!!! This is also super important to help your muscles release the build up of lactic acids and it is also great for water retention and weight/fat loss if that is part of your goal.

If you can, find a Reflexologist in your area and have a session or 2 done to also help with your sore body. Many times you can find places that offer special rates to new clients and it helps wonders. Just a thought, plus it feels wonderful.

In addition to the Epsom Salt you can use ice. Ice will help the swelling to reduce. The hot bath, if you are use that with the Epsom Salt will increase the circulation which is very healing but that also increases the blood flow/swelling so to follow up with icing is a great idea. Or if you are doing Epsom Salt packs then you are avoiding the hot bath altogether and just reaping the benefit of the salt it self.

And yes, the workouts are designed to work different body parts so that while one area is overly stressed and sore your next workout will for the most part leave that muscle area/group alone for that day and allow you to workout the following day without too much trouble. Don't worry about getting behind. Do what you can and focus on what you accomplish not on what you have missed or haven't accomplished. Be proud of your self! This is a lifestyle change anyway not a one time pass through.

Enjoy and keep up the great work!!!

Kathleen
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RE: Plyometrics KILLED My Legs
1/28/13 6:12 PM as a reply to samerz816.
Gotta love it but gotta hate it! Plyo is a killer workout, and as you progress the soreness will go away, but make no mistake you're going to get sore the first couple weeks of these workouts. Don't be afraid to take a day or two off if your so sore you're struggling to function… your body is telling you to rest and let it repair. Make sure to get carbs and protein in your body immediately after your workout, 4 parts carbs (sugars) to 1 part protein. I like a good vanilla flavored protein isolate powder mixed with orange juice and orange gatorade, makes a creamsicle flavor. The sugars immediately refuel your muscles with glycogen and help the protein start the rebuilding/repair of your muscles from the workout. And make sure to not eat any fat for a couple of hours after your workout, the fat slows the bodies ability to process the protein and start rebuilding your muscles. You will love this program and the results, keep after it!
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RE: Plyometrics KILLED My Legs
1/30/13 8:09 PM as a reply to MatthewG63.
Maybe do the lean version of p90x....that's what I'm doing...I'm on day 9 of my first round. No plyo on lean. Still challenging workouts...today was cardio x for me and I burned over 1000 calories. I plan on doing classic for my second round. But just getting started....like myself....I'm happy with what lean has to offer. I've already dropped 8lbs and muscles are tight...but I don't feel crippled the next day
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