4 Ways To Manage Delayed Onset Muscle Soreness (DOMS)

I know I been there, well actually I have to say I am there too, after an intense workout is inevitable the pain on your muscle which you don’t really feel at the end of your workout but is there ready to hit you the morning later when you wake up for the start of your new day. If you didn’t know this is called delayed onset muscle soreness or abbreviated DOMS and the cause is the micro-trauma we get to our muscle during the workout. This also means that more intense the workout is and more DOMS we will have.

Although there is not a magical cure to avoid the pain, there are for sure some tricks you should know to alleviate the pain and accelerate the recovery.

In the end, always remember that NO PAIN NO GAIN!

  • Food After Workout

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Right, this might be quite obvious, but I can assure you that many still get this wrong. After we damage our muscle, the recovery is very important. A good general rule is to eat a small meal within 30/45 minutes the end of a workout session. All you want is protein and carbs.

  • Sleep

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Most average people need between 7 to 8 hours of sleep. If you exercise regularly try to make this as a habit. Listen to your body and get your sleep, it is during your sleep that the damaged cells are going to be restored. I also make sure to have some high protein food to help the recovery before bed.

  • Cardio

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I am sure that on this one you would say! Are you crazy or what? Especially if the day before it has been a leg day. I know how much is hard to start a cardio session, especially the day after a leg day when you can barely walk, but believe me, after the first 5/8 minutes you will be fine and the day later you will be pleased.

  • Hot Bath With Epsom Salt

Epsom Salt

Epsom Salt contains magnesium that can be absorbed through the skin that will help to reduce soreness and improve muscle function. The bath will also help you to relax and sleep better.

How you guys manage DOMS? Do you have another trick to add to the list? Please share in the comment.

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One Of My Favorite Snack

Fitness life can be tough at times, sure there are so many healthy choices out there but then we have to watch the macros and let it fit all together for the end of the day.

I enjoy eating and not because I am in my Fitness Journey I am always willing to give up to a great taste, for me all my meals have to be delightful but to achieve that you also need to cook, prepare and taste a different kind of combinations until when you find one that you can write down in your book and keep for life.

Today I want to share with you guys how I prepare one of my afternoon snack that for sure will be part of my book and that lately is my favorite and is worth the try.

You will need:

  • 150g of Fat-Free Greek Yogurt
  • 70g of Blueberries
  • 10g Honey 🍯

What I like to use in this recipe are the frozen blueberries which added to the Yogurt and the Honey will give a kind of ice cream consistency to the entire plate.

All of that may be sound not that exciting but give it a try and let me know how you have found it in the comment. What is your favorite snack worth to try? 

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A Post Workout Meal

I have been on a new workout plan for the last 3 days, and my body feels tired and sore, it is time for a recovery break before the next session but mostly a good recovery meal. I am always researching for a way to ease the meal prep, but I also like my food to be tasty, so that comes in first place. I have been experimenting a lot of new recipes, and different cooking methods in the last couple of days, and today I want to share with you all a 40 minutes preparation meal. The good thing about this, is also that I got some leftover and I’m done for tomorrow’s meals!

What you need is:

  •  6/7 Chicken Breast
  • Fresh Asparragus
  • Extra Virgin Olive Oil
  • Cayenne Pepper
  •  Black Pepper
  • Sweet & Spicy Chicken Rub or Anything of your choice
  • Salt

The first thing I do is to cut into pieces the chicken breast and put it in a bowl,once is done I add the marinade, salt, pepper, and olive oil and mix it all. Now, is the time to prepare two different oven tray one with foil paper for the chicken and the other one with baking paper for the asparagus. Wash and clean the asparagus and place one by one in the tray, add some olive oil, salt, cayenne pepper and mix it.

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Bake it all in the oven for 25 minutes at 400°F, halfway through I like to turn the asparagus and before the end of the 25 minutes I broil for 2/3 minutes, but this last step is entirely up to you.

In the end, I have added some rice as my primary source of carbs, I hope you guys will give a try and enjoy as much as I do.

As usual, I am interested to know what you think? Do you have another easy way to meal prep? How you like to marinade the chicken (So I will give a try)?  Let me know in the comment.

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Another Goal Achieved

After my last night shift today and before a new block shift starting on Monday, I was feeling really drained. The day before couldn’t sleep much and change the body clock in such fast way doesn’t really help with the mood and motivation. I try to don’t sleep much either after the last night shift otherwise during the night I will stay awake and instead I want to get my body clock adjusted as much fast as possible to the normal daily life.

I was feeling so lazy in the afternoon when I woke up, just the idea to stand up and go to prepare a coffee was hard, but after texting back and forward with my wife, I decided to get up and actually went for a quick run.

Just right before the end of my running session, my Apple Watch said “Goal Achieved ” I really enjoy my Apple Watch it is another piece of motivation for me and helps to keep track of my activity, closing the rings is a sign of another day of small progress toward my final goal.

Do you have any fitness tracker that you use? Which one you have and what you love about it? Let me know in the comment.

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Ready For The Next Move

I am almost there, ready for a new and fresh start. I got all my new macros calculated for the best results possible for the next 4 weeks and all my workout plan for the weeks ready to go.

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I feel good and pumped, full of energy and ready for this new adventure. I am a bit late on this start, but there is a reason behind this, I was reading the other day in some post that January is a “No Buy January” which means you should eat whatever is in the freezer more explained in the post from Koolaidmoms, go to visit her blog for more.

Well, I didn’t know this, but I guess my fridge knew and so decided to stop working. You can imagine the catastrophe; the freezer was full with a lot of leftover from the festivities, and I had to cook and consume all, although I felt frustrated about this I have to say that in a way I am happy that this happened and I am ready for a new fresh start.

Friday will be my grocery shopping day and the weekend will see me preparing and cooking the meals for the week ahead. I am so excited about this I have few new ideas in the kitchen to experiment and take my meal prep to the next level. The weekend will see me also working out these days when I am at work on a shift of 12 hours is hard to include also the workout routine, so I prefer to wait for my days off.

I hope you guys had a wonderful start of the week with new plans, goal, and ideas.

My Summer Body Is In Progress and yours?

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Full Day of Eating on Cutting Diet.

I have been talking about nutrition and clean eating for a long time now, but I have never shown my day what looks like.

There are so many combinations to make in the kitchen, creativity is all you need. By now and if you have read my about me page, you know that I am Italian and I always loved my Mediterranean food and always had creativity in the kitchen.

Breakfast time is here, Wow, Incredible! Since teenager age I remember that the breakfast was not for me, every single person I was meeting was telling how much important was the breakfast, but me I was rejecting. In my family, the breakfast was not an essential meal my mum and dad the only thing they were having was their expresso, how I would have ever learned to have a proper start of the day? Now, I wish the breakfast would never end. This is how my day starts!

  • Coffee
  • 2 Slices Whole Wheat Bread
  • Lean Ground Beef and Sweet Pepper

Breakfast

After breakfast and during my off days at work I will wait one hour or so and head to the gym, the workout with the cardio takes approximately 2 hours and before I reach back home is lunch time. So this is my today’s Lunch!

  • Broccoli
  • Shrimps
  • Avocado

Of course, I like to make my food a little tastier so, I have used a tsp of Extra Vergine Olive Oil, Parsley, Garlic, Cayenne Pepper and Paprika.

Lunch

The afternoon begins and I always feel like I have to much to do but never enough time. However, when the time arrives I am always ready for my snack.

  • Fat-Free Greek Yogurt & Blueberries

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That’s the time when depending on what you like to eat and planning to do for the dinner usually all the preparation starts. Last night, for instance, I was looking to have some Salmon and here we go to dinner time.

  • Salmon
  • Sweet Potatoes
  • Brussel Sprouts

And of course Extra Vergine Olive Oil, Parsley, Garlic, Cayenne Pepper and Paprika.

Dinner

Before bedtime, my last meal of the day is a Protein Shake, nothing enthusiastic here but I really love SYNTHA-6 EDGE, Chocolate Milkshake Flavor.

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Hope you guys enjoyed this post. What is the meal you liked the most? What is the picture you liked more? I look forward to seeing all your comment and likes and I promise I will do more posts like this and also get better on the pictures.

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MealPrep – Thought and Options

I know it’s not easy to follow a meal plan consistently. In everyday life, we all have many things to do and day after day less time we can spend in the kitchen. What suffers more in our eating habit is our body.

If you have noticed, I have said that is not easy, but never mention is not possible. All you need to do is a bit of planning and have your meal ready for the next days. How many days would you ask? This is all and completely up to your choice but personally I don’t like to go more than 4 days in a row, however, I know also people that they MealPrep for the entire week and leave between 4 to 3 days in the fridge when the rest of the meals goes in the freezer to come out the night before they are needed. And what happens if I ran out of my meals and hadn’t the time to MealPrep the day before? On here comes out the planning as well, be always ready with a plan B, for instance, I always have a bag of Brussels Sprouts or Broccoli stored in the freezer ready in the microwave after 6 minutes and Canadian Bacon in the fridge as one option. Another option would be a protein bar, today I tried the Syntha-6 Protein Crisp Salted Toffee Pretzel Flavor, and I was impressed.

Honestly is funny how all the whole post really started, I just finish to eat that protein bar and I thought why not going to share how tasty it was with my followers? 😁

Do you guys MealPrep? For how many days? What is your plan b? I would love to hear about you all in the comment.

Discipline

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Why People Fail their Fitness Journey

It’s the start of the new year and the most common resolution is to get fit and healthy. The Fitness Centers around the world see an increase of traffic that eventually comes back to the normality by the end of March; but why? There are surely many reasons why but I believe that the most important ones that play a psychological factor are the following:

  • Setting an unrealistic goal

  • Being discouraged from lack of results

Setting an unrealistic goal

The mistake of setting unrealistic goals is a common and natural one, it’s not something to be ashamed of, but it is something to address. If you set excessively unrealistic goals, you set yourself up for disappointment which then will lead to giving up on your fitness journey. Not reaching goals results in negative emotions: disappointment, frustration, and feeling like a failure.

Be flexible, start easy and adjust with the time as necessary. If you have never exercised before choose what you like or may like and make it happen 2 or 3 times a week, if you feel like this is too much then drop down to 1 or 2 times until your body is ready for the next challenge.

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Being discouraged from lack of results

There’s no doubt that it takes several weeks or even months for your results to pop into the mirror. Some people can gain noticeable results faster than others, but that shouldn’t deter you from exercising. It’s important to keep your ultimate goal in mind and remember that you’re not going to suddenly become sculpted overnight, or over the course of a month, for that matter. Taking a picture of when you start will show how much change you have made when looking back and it will help to keep you on track.

look back

If you have read my previous posts, I commenced my fitness journey in April 2017 and since then I lost 16 kilos.
I first started by exercising 3 times a week, then I added a diet to it and now I am on a fully customized diet plan including workout 4 times a week.

My new challenge for 2018 is LesMills GRIT Training.

Don’t Give Up!

As simple as it might seem, giving up on your goal won’t fuel your passion or diminish your discouragement. If maintaining a trimmed down figure was easy to do, obesity wouldn’t be at the root of many health concerns around the world. You have the opportunity to not only change your lifestyle by exercising regularly, but also achieve high-quality health. Anything that is difficult to accomplish is worth doing, no matter how discouraging it might be. Even if you don’t see results today, remember that each workout pushes you one day closer to reaching your moment of visualization.

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And remember … NO PAIN NO GAIN.

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Cut or Bulk, My Next Move

During the last few weeks, I have been thinking about what to do next. I have been on a cutting diet since May 2017, lost 17 kilos but have still more fat to lose. December was disappointing, I had flu a couple of times, week after the other and although I  followed my meal plan, I couldn’t exercise the way I should and I wanted.

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I tend always to remain positive and look more ahead, searching during my reflections more the positive why rather than the negative ones, sometimes more than I should :-). The festivity break didn’t help neither, so I decide to surf the moment and take a break, Yeah, Ok, I had my cardio in Christmas day, New Year’s Eve and even on the New Year day but really was nothing compare the myriad of food and alcohol consumed during this days.

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2018 is finally here, I am back on track with my cutting diet and workout plan but what is my next move? In two weeks I will commence my Clean Bulk program, my first and ever bulk, I know now what you are thinking “But Silverio, you have bulked for your entire life how can you say your first Bulk?” Beleive me this one is going to be a totally different one, there will be no junk food and the goal is to increase lean muscle and try to keep the fat increase to a minimum and reset my methabolism, in the end try to get my Body Fat Percentage (BFP) keep reducing.

Girl practicing yoga in the New Year 2018.

I will assess my progress after 4 weeks then decide if move back on the cutting side or keep going for another 4 weeks. I will keep you guys posted!

What you guys think of this game plan? Would you have a different thought or suggestion? Let me know in the comment!

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Getting Back on Track after the Holidays

I never thought I would say this but I am really so glad that these holidays are over and family has finally left. Today, I had my real first day of my life back to the normality.

In this past two weeks I couldn’t exercise the way I usually did and I wanted, although I enjoyed the family visit and have spent time with them visiting places I never did before, my plans where to exercise every day or at least 4 to 5 times a week and get the most use of the surplus nutrition that was inevitable during the Christmas and New Year period for muscle gain instead.

Likely I never give up on my cardio routine, this helped to prevent the fat gain and today I am counting only 2 kilos of gain. I am sure the most of this is water retention so I guess that I will be totally back on track in a week or 10 days.

How you have overcome this holiday season? Have you been able to don’t gain weight and remain on track? How much have you gained in weight?

Let me know in the comment.     

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Les Mills GRIT why I choose it in 2018

Every time a year end we always set new objectives and goals, but why don’t remain on the same goal and make it even better. 2017 has given to me the fitness foundations and I am ready for a new challenge in 2018 that’s why I have decided to add to my weight training also this new discipline “Les Mills GRIT”.

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Les Mills GRIT is a 30-minute high-intensity interval training (HIIT) workout, designed to improve strength and build lean muscle. This workout uses barbell, weight plate and body weight exercises to blast all major muscle groups.

When it comes to The Grit series, the variety of the challenges, timing, blocks and compound moves makes it a one of a kind HIIT exercise, possibly even the hardest yet. The workouts, divided into three formats, Cardio, Plyometrics and strength target different athletic needs for the body. By combining strength, jump training and speed, you get to achieve the look and performance of an athlete. We all know power without speed is heavy and slow, speed without power is a good cause for breaking bones, but a combination of both is what makes the athletes and these are some of the benefits of HIIT, specifically here The Grit series.

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BENEFITS

  • Rapidly improve strength
  • Increase lean muscle
  • Set new fitness goals – then smash them!
  • Put your metabolism into overdrive, burning calories for hours after the workout
  • Forget hours of training – 30 minutes is all it takes

Have you decided which challenge you will take for 2018? Let me know what you think.

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1st / 12 Weeks Challenge – Ended

What’s up, guys?

I know is a while since I don’t post but I got pretty busy lately and believe it or not following the program is a 24 hours work (Work – Gym – Meal Prep and Family).

Today I want to announce the end of my first 12 Weeks Challenge program and want to share some results. Why I said my first 12 Weeks Challenge? Well, because as you can see from the image, I still have a long way to go and cutting face is not ended yet.  Anyways in this 12 weeks, I have lost 3.7 Kg coming down from 70.7 Kg to 67 Kg not sure how much more I need to go down and even if I try to purchase a fat caliper since hasn’t arrived yet I cannot estimate what my fat percentage is.

I will keep my carbs pretty low this month before starting a new approach, I am considering to carb cycling which means alternate days of low carbs intake with other at high carbs intake, perhaps I will write a different post on the subject.

As always let me know what you think a leave me a comment to show some love!