when to take a day off??

after a good day of working out, i'm sometimes sore the next day... is it better to take the next day off or should i still go to gym even though i won't be able to do as much??

i really like going to the gym everyday. if i miss a day, i feel that i'm behind on my calorie expenditure and i get down on myself. and if i really have to miss a day, i leave that for the weekends....

any suggestions to get rid of soreness/muscle tiredness...

You should not work the same muscle groups consecutively. For instance, work chest and glutes one day; the next day work quads and back; the next day biceps and triceps and shoulders. Or some such work out that alternates muscle groups. I am assuming here that you are talking about weight training. I also google weight training cycles and get quite a bit of information on alternating muscle groups. By alternating this way, the previously worked muscle group gets a rest day in between but you are still getting in your work out. Eventually, the soreness dissipates. Personally, for me, I like the soreness because it means I have worked my muscles to the point of fatigue and they are building and repairing. I should also mention that the soreness is not debilitating just a little achy.

You should take at least one day off a week to give your body a chance to recover and recuperate. You can still keep moving, but keep it low-key - walk around a park or a mall if the weather is bad, do a stretching DVD but give your body a chance to rest. If you exercise with intensity every day, you run the risk of injury from overtraining and you body can also backfire and you weight loss will stall.

Happy exercising.

I go to the gym for strength training 3 days a week and do cardio at home 3 days a week.  I take Fridays off and don't work out as all since that's usually date night for hubby and me.  I will try to walk some.  That's been working for me. 

Alternating days for different types of workouts is the right idea!  A very very light workout with the same muscle group is good for releasing lactic acid and speed recovery.

I work out 6 days a week and tend to alternate my off day based on my schedule. I tend to do 3 days of strength training with free weights and mix up the other days with pilates and cardio.

It takes some getting used to, but I weight train 3 days a week:  Mon is chest and shoulders, Wed is bi's and tri's, and Fri is legs and back.  On Tue and Thu I'll do a speedy circuit training routine that combines all of the exercises of Mon, Wed, and Fri, but will only do one set of 30 of each exercise at 1/2 the weight.  You might get a little different burnout in the circuit/cardio days, but it is just enough to ward off the real soreness that can accompany the heavy training days.

Then, on Saturday and Sunday, I'll walk or bike rather than do anything with the weights.  It's kind of like taking a break, but you still are exercising.  When Monday comes around, you are in good shape to get in a great workout.

Be sure to keep up on your water.  You need more water on the days you are working out to help flush some of that lactic acid buildup.  You'll also need to add stretching into your routine.  Not only will this help with any soreness, but the added flexibility from stretching can prevent injury.

i was wondering this same thing. i am so sore right now

Whey Protein powder will help with muscle soreness and developing lean muscle mass. Look for low sugar low Carb.

Creatine helps with muscle recovery, but it comes down to how your training, ie how your routine is structured.

I do 2 days on, 1 day off, 2 days on 2 days off.  Upper body Lower Body split

What this means is that i do all upper body on day 1, lowever body on day 2, take 1 day off, repeat the upper body but target different muscles, and then and same for lower, this way even if your sore on the upper doesnt effect the lower body workout.

Stretching will also help ease the tension, i find a good 3 - 5 minute stretch in a really hot shower and a good nigths sleep eases the pain.  Muscle recovrey can also be improved by increasing your protien intake, if your finding your really sore it might be you need to up it a bit.

My normal routine has been exercise 3 days (walking 15 minutes (3mph) and then running 20 minutes (6mph) on the treadmill.  I want to work out one more time throughout the week, and thinking of doing a day of just running 1 or 2 ten minute miles.  Or should I do even less than that on the "off" day.  I want to increase my exercise regiment so I do not have to decrease my calory intake. 

I also do some strength exercises, but I am joining a gym in the next few months.

I have had such sore legs after a class yesterday, and didnt feel like going to the gym, but couldnt keep away!

I did a yoga class at the gym instead, and it was great. Lots of stretching and my legs feel looser, but also demanding enough to feel like I got a good workout still without being too crazy on my worn out legs.