Q&A: Muscle Soreness and Losing Fat – What am I doing wrong?

It’s Q&A Thursday again 🙂

Let’s look at what the pros have to say…

Question 1:

Name: Tony

City: Kampala,Uganda

Question: I once did some sit ups and push ups for a week or so, then my chest started hurting when I continued, from that time I stopped working out. Was I doing the exercise wrong or was the pain caused by something else.

Answer from Alan, trigger point master trainer and level 3 PT

Hi Tony,

It seems you have encountered a very common case of DOMS. Delayed Onset Muscle Soreness aka muscle fever is the pain and stiffness that you feel 24-72hrs post workout.

It is caused by microtears in your muscle fiber as a result of your workout and as your body repairs you will become stronger and muscles will probably grow given the right diet.

So don’t be scared of the pain, embrace it in a way. Like they said no pain, no gain. But there are exemptions to the rule as well, you have to make sure that the pain you feel is in the muscle, not the joints. Also pain should be hours or days after the workout, not during the workout.

Hope this helps!

Question 2:

Name: Ryanstein Raymond

City: Mumbai

Question: I have recently started working out to get a better physique, as well as with an intention of joining an airline. I notice my belly fat reducing as a result of the workout, but my cheeks seem to be a bit of a stubborn piece. Do you have any suggestions or ideas as to how I could burn em chubby cheeks?

Answer from Paul Level 3 PT:

Hi Ryanstein Raymond,

I hope you are well.

Firstly, you cannot target fat loss at one specific area of the body. Muscle cells cannot directly use fats as fuel, it must be broken down into glycerol and fatty acids and enter the bloodstream. Fat broken down to be used as fuel during prolonged exercise can come from anywhere in your body.

Fat loss comes down to how many calories you expend to how many you take in. If you combine cardiovascular exercise with weight training and sensible nutrition you will see results.I would recommend ensuring that your liver is functioning optimally. When we overeat or eat processed or fried foods the liver becomes over worked and overloaded, and then it cannot process toxins and fat in an efficient way. I would suggest that your diet contains high protein foods, colourful fruits and vegetables (especially berries which are high in anti oxidants), lots of cruciferous vegetables such as broccoli, and drink plenty of water.

The issue could possibly be related to inflammation. I would also suggest eating fish that contain Omega 3 fatty acids (mackerel, sardines, salmon) or taking an Omega 3 supplement. This will help speed up detoxification of stuff you dont want in your body, improve cellular health and the building of muscle, and helps decrease hormones that can cause inflammation.

Consider supplementing with a probiotic to detoxify the body and improve body composition. Probiotics are healthy bacteria that can restore balance in the intestines.

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