Workout beginner... FRUSTRATED! Any advice?

I recently got the 30 day shred dvd (I know, I'm so behind the times.. haha) and I did it the first time on Wednesday. I should preface this by saying I'm a super beginner. I'm one of those people who is thin but for some reason so ridiculously out of shape and muscle-less, it's pathetic! So on Wednesday I did level 1 and I was able (barely) to finish and do everything right, but I felt like I was about to die! I was happy about it though because that means something's working, right?

Well, I was SO sore yesterday that I could barely even walk around or use my thighs to sit anywhere, it was intense. I only did a 10min abs video because I literally couldn't do anything else. Now it's Friday and I'm STILL sore! I am so frustrated because I am trying to get in the habit of working out but now I have to wait 2 or more days to recover? Like I can't even walk or run properly because my thighs are on fire even walking around my house! Should I just try to work through the pain and do it anyway or is it my body's way of saying to stop for a few days? Is it normal to feel like your muscles are like... bleeding? I understand they tear and rebuild and that's how they get bigger but I don't really feel like I did enough to feel all this pain! Maybe I'm just weak... So frustrating!! Any advice would be greatly appreciated!! I really want to work out today! :o/

Everyone does this every once in a while, even those of us who exercise regularly. Every so often I think it's a great idea to go run stairs for a half hour ... usually it's 3 days later that I can walk again - lol.

A couple things will help 1) movement ... maybe not doing the shred DVD again, but go for a walk or a bike ride to get the circulation going. 2) epsome salt bath - yes, it actually works! 3) contrast bath - this one isn't pleasant - lol. Basically sit it the tub filled with the coldest water you can possibly stand ... a little ice even for about 10 minutes, then switch to a very hot bath (or shower) for the same time period. This helps to flush out the lactic acid in your muscles that cause the soreness. If you have a contrast bath immediately after a very hard workout it can prevent a lot of the soreness as well.

And next time, take it a bit easier

That contrast bath sounds pretty intense! Haha. I also have another (probably stupid) question. I'm not necessarily trying to lose pounds (I'm 6ft, 153), I'm trying to lose fat and gain some muscle definition. In trying to do this, should I eat enough calories to maintain my weight? Or less? More? Right now I'm trying to eat between 1400-1500 calories a day. And according to this thing I burn like 1800something calories a day. Any thoughts?

Start at your level, not the level of a video.  I know it's great to want to gain muscle tone, no matter how heavy or skinny you may be, but working out at a level higher than what your body is at is going to hurt you in the end.  That is why they have BEGINNER, INTERMEDIATE, and ADVANCED workouts. :) If your video is not designed for beginners, then find one that is! :)

I have 3 different video workouts that I do.  One is only five minutes (quick workout for busy day) but I get a workout from it, another is 20 minutes (strength), and the last one is 45 minutes (aerobic).  But I have been doing them for awhile.  When I first started out, I felt just like you.  I couldn't complete the whole video, and I was sore for days afterwards.  Once I realized that I was working ABOVE where I should have been, and started taking it slower, it all fell into place.  I also spend 10-15 minutes stretching before I even start working out as well, to start my muscles working and to limber myself up. 

Try taking it slower for a little bit, and you will see that your body will work for you in the end.  Pushing too hard can hurt you more than help you, especially as you say you're muscle tone is low.  And first off consult your doctor! EVERY EVERY workout or diet in the world tells you to do so and it is great advice! :)

Hope this helps a little! :)

Original Post by brokenspoons:

I'm not necessarily trying to lose pounds (I'm 6ft, 153), I'm trying to lose fat and gain some muscle definition. In trying to do this, should I eat enough calories to maintain my weight? Or less? More? Right now I'm trying to eat between 1400-1500 calories a day. And according to this thing I burn like 1800something calories a day. Any thoughts?

 Yikes - at 6' and 153 lbs you should be eating a lot more than 1500 calories ... especially if you're going to be exercising. Probably at a minimum you want to be at 2000 calories, maybe even 2500 (of good foods, not junk foods). Gaining muscle definition isn't hard, it just takes patience. If you work out consistently for 4 - 6 months you will notice a considerable difference in your body shape even if your weight doesn't change at all. Be sure to include lifting heavy weights (or doing full body resistance exercises like push ups, squats, lunges) as well as cardio.

I'm worried eating all of those calories will make me gain weight! :o/  Also, I struggle to get at LEAST 1400 on some days. I can't even imagine eating 2000 without going to Taco Bell for a meal or something! I'm on this medicine that makes me really unhungry for most of the day, so I don't usually eat much nowadays. I'm telling you, they should prescribe these pills to people who want to lose weight! haha. I guess I'll try? Is it really that bad if I don't make it to 1800 or 2000?? I won't lose muscle if I'm using it, right?

Well, as for the calories it's not hard to get extra non-filling calories.  Olive oil, peanut butter, even a small ice cream shake will add calories.  Just make sure you are getting proper nutrition as well.  And if you're working out you need to make sure you are getting enough protein.

As for the workouts.  Yes, it can be normal to be sore for days.  I work out pretty regularly the last few yesars, but I took 2.5 weeks off recently because I strained my back.  I then did a pretty typical workout for me, and I didn't even push it much. 

I was sore for 5 days.  Literally every time I got into or out of my husband's truck, or tried to stand up after sitting for a bit, my thighs would scream at me.  Of course I've done 2 more similar workouts since and they have barely made me sore at all. 

I'd rather you not do a an Epsom salt bath after a workout....maybe three days later, but not after....ice bath is so much better...you'll feel like a super hero after an ice bath... (but most people can't take the pain of an ice-bath). 

just a suggestion.

Hi! I'm 5'9" and 144, and I think your weight level is just fine. I also did the 30 day shred last year to get rid of my "skinny fat" and it killed. Believe it or not, more movement will make the soreness go away. I'm not saying go do another set of 20 squats while Jillian screams at you, but go for a jog or do about 20 minutes on a stationary cycle (or outdoors on a real bike!). Swimming is also great for this. The light movement will warm everything up and get your muscles loose. Another trick - if I have sore quads from cycling or whatever it was that I did that day, my muscles loooove sitting under my hot laptop. Ice baths are so so painful - I've only seen friends do it after particularly intense track practices. Not recommended for a run-of-the-mill lady like yourself.

Ok, this is just bc I'm a cycling enthusiast, so I'm a bit biased, but I have to say it - Cycling is GREAT for tall ladies like us. It's an awesome cardio workout (you can burn up to 600 calories in an intense 60 minute class), and it builds up your leg muscles AND works your abs. I would highly recommend checking out a spinning class at your local gym.

I have the 30 day shred video and love it! But the first couple times I did it I was very sore. The video isnt really for beginners. It has a beginner level but really it is very hard even for people who have been working out for a while. Do it with the easy modifications, but dont plan on doing it everyday until you are a little more conditioned. I just do basic cardio and some strength training most days and then add this in when I want a challenge or I dont have time to do a full workout. It helps to go on a 10 min walk to warm up before this workout instead of just jumping right in. Also her cooldown and stretching could be a little longer. Dont worry once you start to get into better shape you wont get so sore. Just stick with it. Good luck.

I haven't done the 30 day shred video, but if it's like most exercise videos then it is probably very lax in the post workout stretching. 

After an intense workout you should stretch for a minimum of 10minutes after preferably 20, every stretch should be held for 1 minute so if you think about it 10minutes is only 6 different stretches (since you generally need to stretch each leg etc seperately)

Stretching will really help your ability to move in the following days :)  If you are particularly sore the next day do a light warm up for the affected muscles and then stretch them out again.

Original Post by brokenspoons:

I'm worried eating all of those calories will make me gain weight! :o/  

2000 calories won't make you gain weight if you're exercising. You will gain a couple lbs of water weight though from begining exercise... when you stress your muscles more than they are used to you're body releases a hormone that causes your muscles to retain water ... it's not uncomon for a marathoner to weigh more the day after a race because of this effect so don't panic if you go up 1 or 2 lbs.

The problem with eating less is 2 fold; 1) you won't have as much energy to workout because you are eating in a deficit and you don't have much body fat to burn off as an alternate adn 2) it will be very difficult to build any muscle while eating in a deficit. If you are exercising hard for 1 hr you are probably burning about 500 calories in that workout. So between that and just sitting around you'll be burning at least 2500 calories a day. For myself exercising everyday I burn about 2600 calories a day so that's what I'd have to eat to maintain.

Don't go to taco bell - lol - try adding some protien shakes to your diet. Have one after you're workout (it's great for building muscles) and try to find one that's 200 - 300 calories. You'll find that after working out regularly for a few weeks you're naturally want to eat a bit more.

Wow, thanks so much for all the advice! Yeah, I should probably look into some sort of protein shake or protein SOMETHING! I used to put tofu in smoothies to add more protein. Do you guys think I should start doing that again or is the protein powder stuff better? Or does it not really matter?

p.s. I love this website! Everyone is so helpful.. :o)

If you're having a hard time getting you calories, try adding a few TBS of peanut butter to those smoothies too, along with the tofu. 

Just for perspective - I eat around 1800 calories a day and I am 5'3, 124 pounds and exercise most days. I maintain my weight on this amount. You won't gain weight on 2000.

I don't think by the way that shred has a beginner level, only a beginING level, heh
And especially when you are going to work out on a regular base you will most definitely not gain on 2000 cals.