Are you just starting out on your weight loss plan and have quite a lot of body fat you want to lose?

There are quite a few articles that we put out that give information on getting leaner or for guys who want to progress on to the next level. However, this article is for those guys who struggle to stay focused and motivated on their quest to lose body fat and those just starting out.

1. Starting out can be very simple, by starting to clean up your diet (when we refer to diet we mean your food). Eliminate processed foods and foods which may cause bloating and inflammation, foods such as dairy, sugary and starchy foods. Replacing them with gluten free oats, sweet potatoes and brown rice. Initially, no counting calories, no weighing of food, eating at particular times etc. Just cleaning up your eating habits. Very simple.

2. The next step is to set a daily protein goal. We like to start by knowing our clients lean bodyweight measurement. So if for example somebody weighs 90kg, start by consuming 1.5 x that daily in protein, so 135g spread out through the day.

3. Make sure you hit your water intake goal. I like to encourage everybody I work with to eat 2-3 litres of water per day.

Just these first three tips along with exercising with weights 2-3 times per week is enough to start seeing and feeling some changes in their physique. There will be a time when you will stall. It’s then important to keep a food diary and reflect on how your weight training has been going the first few weeks in order to know what necessary tweaks to make.

You may find useful: beginners start up guide

4. When making a record of your food daily, this will show you how consistent you are being. Inconsistency with training and diet lead to poor results. So just make sure you are being consistent at all times.

5. Have you been using weights at least two times per week? If so this could be a time where you could add in an extra training session. By doing this can make that difference in pushing forward with your fat loss goals.

Here’s the thing, you don’t have to be all that fancy with your training techniques and nutrition. You just have to do the basics, doing the basics properly and consistently.

As you get leaner and stronger, then you will have to become slightly more specific to continue seeing more results.

Have a great week, and I hope you found this useful.

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As untrained men get older (past 40 usually), many of them notice how significantly weaker they get, and also notice that keeping and building muscle gets increasingly harder.

Many men think this is just part of the ageing process, and decide that it’s just the way that it’s going to have to be from then on. What many men fail to realise is that this doesn’t have to be the case. There are many things that can be done to fight against rapid ageing, excess body fat (especially man boobs and fat around the belly), low muscle mass, and consistently feeling tired and fatigued.

 

What many men fail to understand, that large gains in body fat (usually as a result of neglect with their health and lifestyle over a period of time), will negatively impact their androgenic hormones. Androgens are hormones that stimulate or control the development and maintenance of male characteristics (such as lean muscle mass). Low levels of androgens are closely linked to harmful high body fat levels and chronic stress.

 

Many overweight men also have high levels of the hormone estrogen, this is very often due to excessive levels of body fat around the organs and mid-section. One of the main reasons men have high levels of estrogen is due to an enzyme called aromatase. The higher the level of body fat you have, the more aromatase you have. It’s the aromatase that converts the testosterone that you do have, into estrogen. High levels of estrogen will promote increased fat storage, especially around the breast and stomach area in men (man boobs or ‘moobs’).

 

So bearing all this in mind, a simple approach to anti-ageing, maintaining lower body fat levels for men and staying strong, would be to try and stop all this from happening. The best way to do this is to support muscle development, minimise muscle tissue breakdown, increase testosterone levels from the food you eat and training correctly along with the foods you eat.

 

How Do You Start Doing This?

 

1. Lifting weights

Lifting weights has been shown to increase testosterone in males. Ensure safe and correct is used to ensure safe and effective progress.

 

2. Consume Lean Sources of Protein in every meal

Men who don’t exercise regularly, eat far too little protein. Adequate protein helps your muscles repair and grow following strength training. Increased muscle tissue is linked to increased testosterone levels. I like to recommend 1.5 grams of protein per kilogram of bodyweight.

 

3. Consume Healthy Fats Within Your Meals

You need to consume some healthy fats such as coconut oil, almonds, olive oil, cashew nuts, grass fed beef, eggs and oily fish. Testosterone is made from cholesterol, and you need to consume essential fats for optimal cholesterol intake.Too much can be harmful so check on what’s right for you.

 

4. Reducing Your Stress Levels

Reducing stress levels have been shown to be reduced over time with the production of stress hormone cortisol. Too much at the wrong times of the day, has been shown to lower testosterone in males. It can also jeopardise your motivation in the gym.

 

5. Minimise Alcohol Consumption

Chronic alcohol consumption is linked to increased estrogen levels in males, and lowered testosterone levels.

Taking steps to increase your testosterone levels, can impact your life in such a positive way. Start by using some of these tips and notice how good you feel.

 

If you would like to know how men of all ages get into shape fill in this form and we’ll help you moving in the right direction.

 

New Years Day Coming Up- the day you’re going to get bombarded with fitness solutions, fixes and fads.
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Maybe you’ve spent a few days consuming our body weight in chocolate, dinners and puddings, feeling slightly tired and hazy,

 

So we decide it’s time to make a change, 2020 will be ‘the year’
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This traditionally is the day a lot of people start looking for where or how to spend their January transforming, detoxing and where most of the big corporate gyms start rubbing their hands in glee as the cash register lights up.

 

HOWEVER – before you purchase anything, from anybody (we included) please, please, please – consider these points:

 

Changes Takes Time

We don’t want to hear it. We want success and we want it now!! Unfortunately, it doesn’t work that way. It doesn’t matter where you spend your money, it is, what it is.

 

All the transformations you see on our pages have taken time.

 

Rome wasn’t built in a day just as it didn’t fall apart in a day. Accept it will be a marathon, not a sprint and don’t waste money on the latest quick fix that won’t work, will leave your tired, or that free workout guide off of Google.

 

Understand Your Goals

We’ve decided we want change and we’re going for it but we don’t really have a clear vision of what that change looks like.

Just ‘lose weight’ is invariably not enough of a goal.

 

Why are you doing it? What’re the specific outcomes? With a clear destination, you can then plot a clear route map and when it gets hard it’s easier to stay true to your roadmap as you understand where it’s taking you.

 

It Will Take Some Effort

Buying personal training, online programming or the latest Celebrity DVD is ultimately a guide and a someone to be accountable to but you must still be prepared to do the work.

 

Paying money doesn’t guarantee success. You need to be ready to put some effort in.

 

I’m not saying to go ‘beast mode bro’, I’m saying some mental and physical commitment will be needed, or it won’t work.

 

Lifestyle Changes May Be Needed

You can chuck out all the chocolates, biscuits and alcohol and vow to not touch it for 2 months but when it returns you’re back in the same spot.

 

You may need to make some long term lifestyle changes or you may need to have a better understanding of how it all works so you can still have those things.

 

Don’t just turn up to a gym or personal trainer for an hour and think that’s the health and fitness box ticked.

 

One hour of exercise is invariably not enough to offset 23 hours of behaviours not aligned with your goals!

 

Find Your Tribe

‘Trouble shared is a trouble halved’ and by finding a community that will inspire and help you through your journey is key. Most of us are social creatures and want to share our journeys with others as many people quit a normal gym as they feel like an outsider, bored, not involved or don’t know anyone.

 

Whether it’s us or another training community, find one that has people that are similar, that encourage you and want to see you succeed, not just belittle the fact you checked yourself into the gym again on Facebook.

 

2020 can very easily become the year you want it, just don’t start it with wasting that Christmas money on a quick fix, not knowing your destination, not being prepared to put in the work or ready to make change.

 

Find a tribe, find your why, do the work, be the best version of you.

 

Make 2020 your year.

 

When it comes to training, you may have been a little confused over the years due to all of the conflicting advice on social media.

Is cardio necessary, are weights going to make you big, should I be training every day? There is so much information out there, and very often people are doing the wrong type of training for their goal.

You’re reading this because you want to change your body shape right? You want to lose body fat, build some muscle, and look in mirror and like what you see?

We have been coaching clients for over 10 years, and we are known for the level of results that we achieve. Not only that, but our clients find the process that we teach them to be sustainable. This is why we see our clients months and years down the line, and they’re still in shape and loving their new body.

 

The answer for anyone trying to change their body shape is muscle building. Now before you run a mile, we didn’t say bodybuilding. Your primary goal when you’re trying to change your body shape, should be adding muscle to your frame. Muscle not only gives you better shape (which can help to improve self-confidence), it will use more energy (which equals fat loss), and it also improves your posture (reduces injuries).

To add muscle to your body, you do need to lift weights. If you are a beginner, this means using mainly machines, which are safe, and they also allow you to learn a lot faster.

 

Would you like to know a technique we use to address our clients’ mindset and ensure they continually progress towards their goals?

 

Click the link to download a free Amazon copy of our 12 Week Lean Body Transformation. Or if you would like to take your results one step further, contact us via our Contact form and we’ll see what we can do to help.

 

When it comes to contentious debates around losing weight, “cheat meals” seem to be a popular subject. Some people who’ve set a goal of losing weight and are staying on track may think integrating a “cheat day” or a “cheat meal” will hinder their hard work and progress. Often based on past experience, they might believe one slip up will cause them to fall back into their old ways and habits.

 

But there are others who see these moments of indulgence as similar to a release valve, taking the pressure off in a way that lets them maintain focus and momentum over a longer period. They don’t see the strategy as stumbling — instead, they find a cheat meal or enjoying a night out keeps them from craving junk-food.

 

In a way, different strategies may work for different people, but everyone who is trying to lose weight knows, mindset is huge. How you approach them (and afterwards) is crucial for whether they’re successful or self-sabotage.

Here are some useful tips for being able to indulge without setting yourself back:

 

1. Don’t set a cheat schedule

Planning ahead can be a fantastic way to meet your nutrition goals – we find this works really well with our clients, especially for those who have a busy schedule ahead. For example, prepping meals in advance or planning what you’re eating per meal times helps people track their calories and macronutrients based towards their weight loss goals.

But if you’re building in a cheat meal or cheat day and have a laser focus on that, you could be setting yourself up for a cycle of deprivation and bingeing. Furthermore, the amount of calories you take in- on that day could over-spill into the entire week of what your weight loss target is.

 

2. Change “cheat” to “treat”

The language you use when talking about your cheat choices makes a big difference because it can affect your mindset around food. Try with using “treat” instead, because it implies a reward, and gives a feeling of indulgent compared to feeling the disappointment of saying to yourself “I’ve been so bad this weekend” when talking about food choices.

This can also lead people to look for something high-calorie, possibly fried or foods high in sugars. It’s a yo-yo way of eating and can have a bad impact on your body and performance.

 

3. Enjoy the indulgence

Another radical shift in mindset may be seeing your treat meal as part of your goals, instead of a break from it.

In a lot of cases, changing up your diet once a week or a few times a month can be immensely beneficial for your body, even if you’re eating ‘junk’ food,” the body likes to be challenged, that’s how we improve and get stronger, so look at indulgences as part of the overall fat loss plan.

 

When you look at food in this way, you’ll discover that all foods have a place. Look at a ‘cheat’ meal as just another meal you enjoyed, not a moral issue or something you’ve done wrong.

 

READ MORE: 5 Top Tips To Help Lose Belly Fat

 

Do you really want to get the body shape of your dreams? To look and feel great? or you want to get the body of your dreams, to look and feel great?

Sound a bit of a no brainer – let’s face it, who wouldn’t jump at the chance to be in the best shape ever?

On the face of it that’s an easy one to answer, here’s one that may be more difficult – do you really know how to get the results you want, to be fitter, leaner, healthier and stronger, and to really stay that way?

Perhaps you think that following a weight loss plan is the way to go. Chances are you’ve spoken to friends, colleagues about them or you’ve tried a few, looking for the ultimate hack to change that body shape. And now you’re probably wondering where you’ve been going wrong, why all that efforts have been for nothing, wasted gym membership, apps, fad diets.. weight goes up and down, are you really where you want to be?

 

So what is healthy body composition and how it differs from weight loss?

To put simply, weight loss is just a reduction of total body mass, while the term of body composition is the percentage of fat, bone muscle in the body.

Following one of the many weight loss programmes out there, eating a low calorie diet or restrictive food plan and spending hours on the cardio machine might help you shed the pounds but body fat isn’t all you’ll be losing. There are lots of ‘skinny fat people’ around who’s diets and exercise routines have robbed their bodies of vital nutrients and lean muscle mass. And their only left dissatisfied with their physiques but lacking in energy, and high levels of stress hormones and a reduction in their metabolic rate. Contrary to perception and what we see on social media, just being small doesn’t mean you’re healthy!

 

How does the Lean Body Training System give that great, healthy body shape?

When you start improving your body composition, not only will you be losing weight, if that’s one of your goals, but more importantly you’ll be losing body fat too, building lean muscle and gain a more mobile stronger body you can be proud of.

Instead of pounding the treadmill every week or following a HIIT blast plan, your tailor-made programme concentrates on delivering metabolic strength training in a highly effective and safe way with our coaches, proven to increase strength, reduce risk of injury, speed up your metabolic rate and increase your V02 max.

What’s more, you can forget about low calorie, restrictive diets too. When you work with a coach at Lean Body, you’ll be eating in a way that is health centred and tailored to fit around your lifestyle.

 

Measuring Progress

When you follow a typical weight loss programme, you’ll typically have just two ways of measuring your progress. The scales will tell you how much weight you’ve lost you may have some information on your BMI too.,

If you’ve stuck with the programme, the results may seem impressive at first glance but they won’t tell the full story – but it’s worth considering as mentioned earlier about raised stress levels, loss of energy, reduced muscle mass and a plan that will be difficult to sustain before you are back at square one.

Our approach to monitoring our clients’ progress is very different. We use tests and measurements for healthy body composition that allow us to set realistic goals and work together with the client to adjust their programme where necessary. And measuring body composition closely means we’re able to make sure you’re losing what you need to lose and hold onto and improve what you need to retain or increase.

We go way beyond the measuring tape, our body fat readers are one of our most valued tools and as the fat literally melts away before your eyes, we’ll be able to monitor your progress to ensure you keep moving forward in the right direction.

 

The End Result

Some of the results you’ll achieve will be obvious, not only to you but to everyone around you.

Start on our Kick Start Programme and in as little as three months you’ll find your shape has changed beyond recognition – not only that but you’ll like the fact it has changed and the way you now feel. Leaner, stronger, increased muscle tissue, decreased stomach fat – what’s not to like about all that?

And we hardly need to remind you how that’s going to improve the feeling and relationship with your body and health. Think – just how much will a better body and improved health impact your self-confidence and the positive impact that it will have to those closest to you?

What you can expect is the way you’ll be eating now is anti-ageing too. You see dramatic improvements in your skin tone and elasticity – Your energy levels will increase, making it easier to concentrate both at work and home – and you’ll be sleeping better along with much less stress.

 

Results Which Speak For Themselves

We know that the results we get with our clients speak for themselves but you don’t take our word for it. Just look at what they have achieved and what they have to say. What our clients are saying

 

 

 

Do you get to mid afternoon and feel tired, or do you finish work feeling totally exhausted? Perhaps when you wake up in the morning it takes a long time to get going?

 

Low vitality can be symptoms of something that may not be functioning right in the body. However many people think its just part of life and accept the way it is. There are plenty of things that you should be doing, and we’re going to share a few of them with you in this article.

 

Part of our consultation with our clients give us an opportunity about what is actually going on in their life, their stress levels and energy levels. See tiredness can be the indicator of a few things, here are some of the most popular ones we find:

 

• Low intake of quality food throughout the day usually has a big impact on energy levels
• Vitamin and mineral shortages (low vitamin B or D can be a cause of low energy and mood)
• Poor and irregular sleep patterns (a common one being going to bed too late or not getting enough real, quality sleeping hours)
• Daily stress levels where someone is not in control of their day
• Food intolerances can have an impact on digestion which can then influence energy dips throughout the day or even quality of sleep
• Too much use of stimulants such as coffee, nicotine or lack of unwinding, relaxation time before bed can impact sleep therefore impacting energy levels the next day

 

When you can understand what can cause energy levels for you in your lifestyle, then you can slowly start to put things in place to improve them which can then have a positive impact. Here are some things you can start to put in place if any of the above resonate with you:

 

1. Structure your day, get the jobs that require the most effort or are the most important done first
2. Take a multi-vitamin tablet supplement each day
3. Go to bed before 10:30pm and aim for 7-8 hours sleep for the next 14 days and see if this makes a difference
4. Reduce any caffeine intake past 2pm
5. Drink 2-3 litres of water each day
6. Each a portion of vegetables with each meal
7. Eat a portion of lean protein with every meal (eggs/meat/oily fish)
8. Add coconut or olive oil to your meals. You can dress salad or vegetables with them or use to cook with.
9. Include a short burst of exercise first thing in the morning or mid-way through the afternoon to help you keep more alert. If you struggle to do this start with a brisk wall outdoors.

 

After doing this for 14 days you should not a considerable difference to your energy levels. You can use these tips in future if you experience low energy levels in your day again.

 

One of the most common questions we get asked is ‘how do I get rid of my belly”?

Let us hit you with a  little bombshell, it can be one of the places that takes the longest and last places to come down. There isn’t a single latest fad diet or weight loss pill that’s going to help shift your belly fat super-fast. It’s also one of the places where most men hold the largest percentage of their body fat.

If you think the quick fix is a low calorie carbohydrate diet, then think again. You might get the satisfaction from seeing the scales come down initially, but you won’t lose anywhere near the amount of body fat that you’d hoped for. This is why you see people who have lost a large amount of weight, yet they’re still complaining that their body fat is high and skin has a ‘loose’ look.

 

One of the most valuable tools is body fat measuring. You can record what your belly fat reading is and track your progress. If the numbers are coming down, you are heading in the right direction. If you see scale weight flying down, but the body fat readings aren’t moving, this is a sign that you might need more food, especially lean protein.

 

Yes, as mentioned above, keeping your calories too low for extended periods of time, won’t end with a positive change to your body composition. With fat loss, your goal should be to retain muscle tissue but burn excess body fat. So the real trick to losing belly fat is not total body weight-related alone, it’s also tracking actual fat loss.

 

Pick up a copy of the Lean Body Transformation ebook

 

We know so many of you wanted to hear about a rapid weight loss hack – sorry to disappoint you! Remember you can’t rush it. What took a while to go on, will also take a while to come off!

Here are some key tips to consider:

1. Optimise your sleep – ideally 7 hours each night
2. Strength train at least 3 times per week – aim to get stronger as well as performing the exercises correctly and effectively
3. Have regular body fat and scale weight assessments – this allows you to see if you’re losing actual body fat
4. Be patient – aim for 1-2lbs weight loss per week
5. Aim to eat between 0.7 and 1 gram of protein per pound of lean body weight.

 

Read More: 5 ways to stay healthy after 40

 

If you want to speak to one of the teams on how you can learn how to use weights properly and drop belly fat. Drop us a message and we’ll see what we can do to help based on your circumstances: Contact Form

 

Age 40 is a milestone when the risk of many health conditions can start to increase. This makes the birthday a perfect time for taking stock of your health.

Whether people have demanding jobs, busy home life, ageing parents, growing children or all of the above, it’s easy to put health aside. But 40 is the time to evaluate your wellbeing, health, think about the impact your health can have on others around you, and to plan for the long-run.

And if you’re not there yet, there’s no reason to wait. It’s not as if we are going to wake up and say, I’m 40, I’m going to make a change now. The earlier you can do it the better.

Here are five ways to stay healthier when you are nearing, turning 40 or already beyond 40.

1. Know your health numbers

 

Age 40 is a good time to check your blood pressure numbers, and cholesterol levels,

blood sugar and body weight. When you visit a pharmacy, take time to get your blood pressure measured, and visit your doctor to get a simple blood sugar test. Knowing these numbers will help you and your doctor identify potentially hidden disease risk-factors.

For example, people with higher blood pressure can be at higher risk of heart disease, stroke and kidney failure.

2. Muscle Up

 

Starting at age 40, we lose about 1 percent of muscle mass per year.

So people can benefit from incorporating resistance based exercises, along with cardiovascular exercise, into a weekly physical activity plan. It doesn’t have to be over-complicated, even if just twice per week at 30-45 minutes to start with and remaining consistent. It Just needs to be some sort of resistance training.

READ MORE: High Body Fat Levels & Low Testosterone In Men

As we age, we become less flexible and everyday living can encourage muscle in-balances and stiffness. It’s a good idea to maintain a stretching routine, yoga or some pilates. If we can maintain our muscle mass and maintain our core strength, then as we get older, we can continue to do the things we enjoy.

3. Up Your Fibre

 

Fibre is one of the unspoken heroes of good nutrition, perhaps in part because it feels old-fashioned. Fibre has several important roles, including reducing cholesterol, helping manage weight, appetite, energy levels and reducing the risk of colon cancer. An adult man requires some 30-40g of fibre a day, but it seems that according to research, most men achieve only around half of that. Fibre is found in grains, legumes, fruits and vegetables. You can also find good amounts of fibre in cooked broccoli.

4. Up Your Protein Intake

 

We suggest that you should be including a lean protein portion in every meal. This doesn’t mean eating only three or five meals a day, this means splitting your meal times into regular feedings based on what you can realistically sustain given your current lifestyle. We always usually recommend a minimum of three times.

Eating protein regularly helps keep you feeling fuller for longer, it stimulates your metabolism and it also helps you build vital muscle mass. Muscle mass is key if you want to lower your body fat levels and look leaner.

What we recommend to our personal training clients, is to initially work on portion sizes and adding a lean source of protein to every meal. As a guide, a portion of protein is equal to the size of the palm of your hand.

For a medium build male, we suggest one portion per meal.

For a larger build male, we suggest one and a half portions of protein with each meal.

There are divided opinions as to the healthiest forms of protein you should be eating. As mentioned you should try to include lean protein sources with each of your meals. Where possible you should also choose organic and grass fed protein sources.

5. Shift Your Thinking

 

There are so many out there that love to talk about “the grind” and “sacrifice” they make to achieve their goals.

If achieving my goals and being healthy was such a terrible process and found it to be such a grind, I simply wouldn’t do it. I am guessing you would be the same.

The reason I’ve kept up my lifestyle, health and fitness is because I LOVE it. And not just the working out – the eating clean and feeling good. Focusing on finding something and a lifestyle you love is the number one thing you can do to faster consistency. We want to do the things we love, but also need to consider the things we need.

But there’s no law that says those two things can’t be done at the same time.

Have a great week,

Paul

READ MORE: The Best Weight Training Advice For Men Over 40

 

Muscle soreness after exercise is practically a given. Some exercisers seek it out, whereas others prefer to avoid it at all costs. No matter where you are, you may be wondering why muscle soreness lingers for so many days in some cases and whether it’s good or bad and how to handle it.

You may have also heard the term “delayed onset muscle soreness” or DOM’s. This is the muscle soreness you experience 24–72 hours after you exercise with any sort intensity. When we talk about muscle soreness, we’re typically talking about DOMS.

 

Why Is There Muscle Soreness?

 

Exercise adds a stress on your body. This stress isn’t necessarily a bad thing (we’ll get into bad stress later), but when the stress is new or more intense than it usually is, your body has to address it. Often, that response leads to soreness of the muscle.

Strength training, for example, breaks down the small tissues within your muscles, prompting your body to generate inflammatory proteins known as cytokines. The muscle inflammatory process does create some swelling locally at the muscular level, and that leads to that feeling of tightness and soreness, along with the fact that the tissue itself is damaged.

 

Similarly, repetitive cardio exercises like running or cycling can create micro-tears, or breakage in muscle tissues as go reach new barriers, if you’re new to the sport, increase mileage or intensity or jump back into training after an extended break. What we’re actually doing every time our foot lands and lifts is we’re trying to decelerate to keep our body from collapsing or you’re controlling the rate at which your muscles lengthen, and that’s actually when you create those micro-tears within the muscle tissues.

 

Our muscles perform three different types of actions: eccentric, concentric and isometric. Eccentric refers to the lengthening phase of muscle contraction, or the lowering portion of an exercise. Think: Sitting back into a squat, uncurling your arm during a biceps curl or running downhill. Concentric refers to the shortening phase of muscle contraction, where you curl that dumbbell or stand up from a squat. Finally, isometric refers to holding a position, as when you hold a plank or wall-sit.

 

Eccentric training involves focusing on the lengthening phase of an exercise, either by performing that action at a slower pace, full range- action and/or adding an explosive element on the way back to its original position.

 

One reason eccentric training creates greater muscle soreness is you have to control your descent, as opposed to letting gravity do all the work for you. This creates greater damage to fibers within your muscles, which leads to greater muscle soreness. [During eccentric exercise] you’re trying to control the speed at which your muscle lengthens, and at that time, you’re tearing these cross-bridges. The good news is your body is pretty smart; it adapts to the stresses of eccentric exercise strain so you’ll experience much less damage if you repeat the same workout a week or two later.

 

Is Muscle Soreness Good Or Bad?

 

On the one hand, muscle soreness following exercise is a good thing: It means you have created enough stimulus for your body to adapt to and recover stronger.

On the other hand, it’s not a good idea to always be sore or to be so sore you can’t perform daily tasks without discomfort or pain. If you’re having trouble performing daily tasks for an on-going period or soreness lasts for more than three days, this will usually mean you have pushed your body more than the ideal intensity to get the adaption response.

So, what does an appropriate amount of soreness feel like? Well, first, it should only last about 24–72 hours, and it should feel like the soreness is coming from an area which you targeted in your exercise session the day or two before.

Whether you’re sore or not, make sure you’re doing things to help your body recover between workouts. Your best recovery tools include sleep, hydration and balanced nutrition. The main recovery strategy we have is sleep, because that’s when we get the peak hormonal response from that exercise and the body repairs itself.

 

READ MORE: 6 Tips To Get Back Into Exercise After A Break

 

 

Written by: Paul Karoullas