Site for sore arms.. tips for safely using free weights.

weight_lifter_by_scarletify-d6uaybg

Post written by: Dusten

It’s Thursday, my arms have been painfully sore since Sunday night, and I think it’s safe to say that at one point within the hour in the half I spent at the gym I may have messed up somewhere. From what I remember I was only just going to do cardio, but after a while on the elliptical I went to go get water and that’s when my ADD set in. Right across from the water fountain were three racks of dumbbells of various sizes. So I figure I’d grab a 45 pounder and go cold muscle (some would call it resigning in the weight lifting world.) Well everything went well until I got home from the gym and then the usual soreness sets in, which in itself isn’t the problem, but the following day if went from a little sore to intense pain with limited movement.. and nearly five days later it’s still pretty bad. But just a reminder I thought I’d share a few tips for lifting so you can evade the same pain.

  1. Picking the right weight:
    This was probably the most important tip for a number of reasons. Before I took on the infamous 45 pounder I haven’t been lifting for a while, like a really long time. The rationale for trying it out in the first place was merely I’m a big guy, a 45 won’t hurt. Obviously I was wrong, I was trying to build strength, but since I haven’t lifted in a while it’s important to start with lighter weights. You should use weights you can do 10 reps with easily is what you should be working with before you start to move to a heavier weight.
  2. Have a spotter:
    having a spotter is very important and for the first time in my life I’m living with the consequences of not having one. A spotter makes sure that the weights are balanced and is the first the second line of defense against injury. (The first is using proper lifting techniques)
  3. Warming up/stretching:
    To be fair I did do a fifteen minute run on the elliptical before I went to lift. But no stretching of any kind happened before I started exercising. Doing warm up exercises with really light dumbbells really helps warm muscles and loosens the joints.
  4. Executing sets: I just picked up the weights and tried to burn out (Btw is really idiotic). when doing any weight training it’s important to know how you are going to execute lifting them. Whether you’re starting with the heaviest weight for your first set and then lowering the resistance with each set (reverse pyramid). Or if you’re using the same weight throughout all sets (straight sets). Burning out isn’t the answer.

I wish I would’ve had these tips in mind when I was there doing major damage to myself. Well I have plenty of time to do cardio until my arms heal.

Music and Fitness: A Hand in Hand Relationship.

Girl With Headphones

Post written by: Dusten

Left, right, left, right sounds like music to your ears right? Maybe not, but keeping rhythm is very important in fitness. Whether you’re lifting weights or taking a light jog around the block to even running a mile or two, keeping a steady rhythm can help you optimize your workout.

Many people instinctively listen to music during exercise, perhaps you’re that person that listens to hard rock while weightlifting to overcome fatigue, or maybe you’re the person on the treadmill just trying to pass time. Whatever the reason, here are some of the ways music affects your workout routine.

Distraction: Well maybe this one’s a little on the nose. Music is a great distraction, decreasing your bodily awareness. Runners usually run longer, faster and that “wall” that every runner fears get pushed back a little. For weightlifting, music distracts you from awareness of exertion and strain on your body, giving you an optimal workout.

Effort: A controlled study by VIVO in 2010 found that cyclists that listened to faster music performed better than cyclists who were listening to slower music, or no music altogether. Music between 120 and 140 bpm gave the best performance, while slower music was best for cool down and slower cycling.

Motivation: There’s something about listening to pop, dance, rap or rock that really makes you want to move, and the right music at the right time gives you a certain “high”. Whether you’re at the gym, at the club, or home in your underwear. Music lightens your mood and during exercise, even the laziest of people can benefit from a dose of music during a routine.

So remember, before you head out to the gym or for a run, slip on some headphones, put on your favorite song, and get the most out of your workout. The above are just some if the benefits to music and exercise, and there are tons more. With time, you’ll see those benefits manifest themselves with optimal results. And if you’re unable to access music during your routine, we can always think of the classic left, left, left, and right, left.

Year Challenge – Week 5 – Day 3 Complete!

Good morning everyone. I woke up with my legs feeling sorta sore today and that’s awesome. My arms not so much but this weeks challenge worked out more of the legs then the arms. I’m going to plow through the jumping jacks this week (grimace) but it’s all worth it in the end. Between Youfit and Zoo, I like the Youfit much better because of the atmosphere and updated equipment. I can’t wait for the one closer to my job open up.

Year Challenge - Week 5

Using BodySpace at the Gym

Yesterday at the gym, I used Body Space as I was working out. It was easy. I was following one of the programs on the app but I found out that some of the exercises I couldn’t do because someone was using the machines. Also when I completed the day, it showed all the exercises in the plan and not just the exercises I did. So I decided not to go with a plan. I will just concentrated on one body part and go down the list of exercises to do and add them like that. 😀 But other than that, using BodySpace is really helpful! I can see what exercises to do and how to do it because they have videos. I love it. I was going today but Star wasn’t able to go to the gym and leave the bag like we planned. But we’ll try to go again tomorrow morning. I will concentrate on my abs and the next time I go, I will do the legs. Below is the list of exercises I did yesterday and food that I ate.

May 5, 2014

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Hersheys International Delight – Chocolate Caramel Coffee Creamer, 2 Tablespoon 60 10g 3g 0g 0mg 0mg 10g 0g
Nescafe Classico – Instant Coffee, 2 Tsp 4 0g 0g 0g 0mg 0mg 0g 0g
Bananas – Raw, 1 medium (7″ to 7-7/8″ long) 105 27g 0g 1g 0mg 1mg 14g 3g
Mid-Morning
Golden Delicious Apples – Green Apple, 1 medium apple 80 21g 0g 0g 0mg 2mg 16g 4g
Lunch
Annie’s Homegrown Organic – White Cheddar Mac & Cheese, 1 cup prepared 280 47g 4g 10g 10mg 570mg 5g 2g
Dinner
Cliff Bar – White Chocolate Macadamia Nut, 1 bar 250 41g 7g 9g 0mg 240mg 21g 4g
Stacys Pita Chips – Sinply Naked, 15 chips 195 29g 8g 5g 0mg 405mg 2g 2g
TOTAL: 974 175g 22g 25g 10mg 1,218mg 68g 15g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Walking, 3.0 mph, mod. pace, walking dog 67 20
Strength Training
Dumbbell Bench Press 5 12 5
Flat Dumbbell Fly 4 12 5
Triceps Push Down 3 12 30
REVERSE GRIP TRICEPS PUSHDOWN 3 12 30
Vertical Leg Lift, Knees Bent (Dip Bars) 3 12
TOTALS: 67 20 18 60 70

Yesterday’s Weigh In

Fitness Inspiration!  Come to Body Morph Gym in Ferndale, MI for all of your fitness needs!  Call (248) 544-4646 TODAY to schedule an appointment or visit our website www.bodymorph.net for more information!

https://i2.wp.com/distilleryimage9.ak.instagram.com/68e8feb6926311e39b201200d5b37c85_8.jpg

I was so nervous before I stepped on the scale. I thought it was going to say 1 lb or something but no it said 2 so I’m happy. I haven’t been going down on weight like a use to though, 3 or so lbs a week. I’m not discouraged though. As the photo says, when you feel like quitting just keep pushing and that’s what I will do.

Yesterday, I didn’t go skating like I usually do because I had to throw some things out for bulk trash. So I added it as a cleaning workout. Anybody who tells you that you are not working out when you’re cleaning is a liar and doesn’t clean at all. When I removed a BIG table from the kitchen to outside on the curb, that worked up a sweat lol. That’s that only thing that when out though. I swept up the space after that.

I’m thinking about leaving the bars that’s I’ve been having a snacks alone for a while because I realize that they could be hurting more than helping with some of the ingredients inside of them. I will leave them a long for a while and see what happens. Eveything else I’ve been eating as been fresh foods and veggies, with a little bit of sweet snacks here and there. Example, girl scout cookies. It is that time of the year and I can’t resist but I can restrain myself for going overboard. 4 cookies are 160 calories and that’s my average snack in my lunchbox.

6 Months From Now…

Fitness inspiration and motivation. It'll be worth it!!!

https://i0.wp.com/distilleryimage11.ak.instagram.com/28a555ba8f3511e3a10912e7d4c7f15b_8.jpg

Yesterday I didn’t go to the park because of had to take care of a hair product label that needed to be created and it rained as soon as 5 o’clock hit. It’s sunny today so we’ll see if I can go skating today. Sharri says I’ve been doing good on the scale so yay for that.

https://i1.wp.com/distilleryimage2.ak.instagram.com/bb3ae29e8f3211e383a312f95cfbeade_8.jpg

  • Nutri-Grain Strawberry Harvest Bar
  • Horizon Vanilla Milk
  • Nutri-Grain Strawberry Greek Yogurt
  • Cottage Cheese
  • Kashi Roasted Almond Crunch Bar

Dinner for last night, I started to eat it before I knew it so I wasn’t able to take a picture of it but I’ll post up a Chicken and Dumpling picture that’s similar. ****takes time to look up the picture**** Ok so I tried to look up a picture and everything was soup. We didn’t have soup. We had 1 boneless skinless chicken breast and 4 small dumplings with some spinach.

Keep Going

It certainly does not happen over night. Not giving up is the key to success.  954604_612152655464022_1271774247_n.jpg 480×640 pixels

Yesterday's numbers
Yesterday’s numbers

I don’t have much to say today.  I weighed myself this morning and Sharri said it was a good number so yay. Yesterday I skated 2 miles instead of 3 and went home to clean a little. Today I will be doing my Flat Belly Execises.

  • 40 Crunches
  • 40 Squats
  • 40 Leg Lifts
  • 20 Bicycle Crunches
  • 20 Squats
  • 30 Leg Lifts
  • 10 Minute Workout (It says run but I can’t so… yeah)
Yesterday's Dinner
Yesterday’s Dinner
  • Steamed Carrots and Broccoli
  • Homemade Wheat Bread
  • Homemade Garlic Spread

This is last night’s dinner. The meat that you see in the image was actually no good so I stopped eating it and replaced it with a cup of Bolthouse Farm’s Mango protein.

Not my picture

This week’s weigh-in

It’s MONDAY! Time for this week’s weigh in.

https://i2.wp.com/distilleryimage7.ak.instagram.com/be82882c8ce311e3a20d124a1565ef9b_8.jpg

According to the app I’m using, Sparkpeople, I should be 137 right now. I don’t take what they say seriously because I’m a woman and my body fluctuate constantly. Especially on my time of the month, which was last week. It totally messed up my count. Sharri said that I was a 136.5 before it started.

I did the flat belly exercise this week and it wasn’t bad at all. I’m happy that it separates the sets for the crunches and leg raises. I can’t do the jumping jacks so I still have to come up with a alternative. We went to a park close to the house and I skated while sharri ran. We went for 3 miles before we stopped because sharri is training for a 5k she wants to do.

I’m happily keep up with my lunchboxes. They might be for little kids but they are a great way of take food with you in small portions. I love having snacks through the day and not feel hungry until I get home.

https://i1.wp.com/distilleryimage9.ak.instagram.com/29a9c1148cd611e3a2530e616ca66f71_8.jpg
Today’s lunchbox
Horizon Vanilla Milk • Fage Total 2% Greek Yogurt • Nutri-Grain Harvest Bar • Orville Mini Bag Popcorn • Kashi Almond Granola Bar

I’m going to the park again tonight to skate. We might do 3 miles again, I don’t know. I don’t know what we are having for dinner, I will update this post tonight.

My gallery page is linked with my Instagram page. I’m not able to blog everyday like I want to but I’m constantly posting pictures of how I’m doing on my path to weight loss as well as personal pictures I would love to share with everyone.

The 3/Wk Workout

https://i0.wp.com/media-cache-ec0.pinimg.com/736x/da/e9/6a/dae96a1d99d3c6edccd17d449f50728c.jpg

I was looking on pinterest to see if I could find a out plan that could work for me. I could do this 2 or 3 days a week. Maybe on the days that I’m not at the park. BTW, it’s still sunny outside and I have high hopes. I’ve done these exercises before so I know I can do them. Except for one, jumping jacks. I’m top heavy, meaning big boobs and jumping jacks are my enemy lol. I will have to exchange the jumping jacks for another exercise.