Fitting Into Your Wedding Dress: Conquering Soreness

There is a lot a bride-to-be has on her plate with trying to plan a wedding, like venue, flowers, bride’s maids, etc. Of course near the top of the list, the bride has to choose a wedding dress that is perfect, and fits perfectly. The following are some pointers to help ease the pressure of looking your best on your wedding day. Lots of brides try to lose a few pounds before the big day, and since soreness and injury can prevent that, we want to help you be as pain-free during your pre-wedding workouts.

With work-out recovery and weight loss, there are conflicting forces at play. To recover quickly and effectively from a workout, your body needs food. To burn fat, you need to limit your caloric intake. On one hand, you need food, on the other, you’re cutting calories. So, with this seeming contradiction in goals, more than average post-workout pain is inevitable. Naturally one would desire to find ways to lessen this soreness as much as possible. Well, to quote a famous Saturday morning cartoon: “Here I come to save the day!” Follow these pointers and your body will thank you.

1. Start Slowly. You feel excited and motivated. You have your diet and exercise regimen all planned out and you are ready to sculpt your body to fit the gorgeous dress you picked out. So you hit the ground running-hard. Be careful! Take a deep breath! If you haven’t run in some time, then don’t jump back up to what you once were able to do. If you haven’t biked in a while, then your butt is not going to be used to being on a bicycle seat. Don’t do anything too hard or too long that you are going to be in so much agony that your next workout is going to be impossible.

2. Start Early. When the wedding day is close and you look in the mirror and get that nervous “I am not ready” feeling, it is too late. These things take time. And if you want to avoid injury, you want to give yourself even more time so you can ease back into working out. You’re going to want to start months before the wedding.

3. Don’t Over Do It! If you are sore, then take it easy for your next workout. Be sure that you never workout anaerobically (lifting weights) the same muscle groups two days in a row. Make sure to get adequate rest. Cardio can be done 4-6 times a week without injury, so long as you’re paying attention to what your body is telling you. If you start your workout and it hurts, then back off. Walk instead of run. Go for a swim. Etc.

4. Do The Small Stuff. Slimming down is a frame of mind and a way of life. Living healthily is not natural in our culture so you need to change the way you think. It doesn’t make sense to run 5 miles and then eat fast food. And it doesn’t make sense to drive to the gym and then spend 5 minutes searching for the closest parking spot in the lot. Take stairs instead of elevators and escalators. Bike to work if you can. Eat carrots instead of cookies. Your body will respond to the new way of living by adapting, which will include speedier recoveries.

5. Give Your Body What It Requires! Make sure your daily intake for the following is at LEAST the amount indicated:

* Calcium 1500 mg

* Potassium 4000 mg

* Refined Fish Oil 1000 mg

* Vitamin D 1500 IU

* Magnesium 500 mg

* Protein: Depending on the type(s) and frequency of your work-outs, you want to consume between 50-100 grams of protein a day. (Fewer will hurt your recovery; more will hurt your weight-loss.) Be sure that you’re eating good protein such as fat-free dairy, lean chicken and fish. If you choose to go the protein shake route, make sure you do good research into what else is in the shakes. Lots (not all) of shakes can lead to weight gains beyond the inherent weight of muscle synthesis.

* Water: Be sure you’re drinking enough water so that you’re urinating at LEAST once every 2.5 hours. Many people will give you a specific quantity of water to drink, but this varies so much with body size, body type, climate, and how much you work out, that urine expulsion is a much more accurate and dependable measure. Increasing water intake has a four-fold benefit: Firstly, water will help cleanse the body of lactic acid–one of the main reasons your muscles feel so sore after a work-out. Next, keeping hydrated helps with the fat-loss goals you have. Next, you will have more energy when you go to work-out because your body will be functioning at more optimal levels. (Considering you are probably functioning at a caloric deficit, you need all the help you can get in the energy department.) Finally, with all the supplements I have recommended, it is important to keep your body (especially the kidneys and liver) hydrated so you get the most use out of the supplements, with none of the potential negatives of over-supplementation.

If you follow these guidelines and stay committed, then you will be well on your way to looking like the bride you dreamed of being… with much less pain in the process. Congratulations and good-luck!

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