Weight Loss Camp- Back Pain Muscle Soreness
Weight Loss Camp Pros Tell You How to Care for Your Back
Weight Loss Camp Tips: Starting a Workout Program with a “Bad Back”?
One of the most common complaints for clients at weight loss camp who are just starting an exercise program is back pain.
Back pain, especially for the overweight person going through weight loss camp, is mostly in the lower back. While many people may assume that they just have a bad back, the real reason for this pain is deconditioned muscles. This means that the muscles are weak from having little to no physical activity. Obesity or other unhealthy habits such as smoking can also contribute to muscle weakness. While it can be tempting to give up at the first sign of back soreness, you shouldn’t give up on your exercise program, as it will help strengthen your back muscles and keep you from getting sore in the future. However, it is important to care for a sore back in the early stages of a workout program in order to avoid injury.
Here are some weight loss camp tips to help a sore back for those just beginning and exercise regime.
Weight Loss Camp Tip # 1. Stretch – One of the most important things you can do after exercise to reduce muscle soreness is to stretch. Stretching releases lactic acid, which builds up during strenuous exercise and causes muscles to be sore. However, improper stretching can cause injury. Don’t strain yourself, keep your muscles relaxed, and hold the stretch without bouncing or moving. Whether or not you are on a weight loss camp program, if you are working with a trainer or therapist, have him or her show you stretches for your back that you can do after exercising.
Weight Loss Camp Tip # 2. Rest – If you find that you are still sore after stretching or your soreness prevents you from doing other activities, resting may help. Soreness can also be caused by inflamed muscles and rest can help bring down the inflammation. For back pain, lying down flat in a comfortable place is best. Make sure you are getting enough sleep as well so that you give your muscles time to recover. Keep in mind that too much rest – or giving up your workout program – will cause the muscles to weaken and won’t help you deal with soreness in the future.
Weight Loss Camp-Ice Therapy for Back and Other Muscles
Weight Loss Camp Tip # 3. Ice/Heat Therapy – Back muscle soreness can also be relieved with ice and heat therapy. During the first 2 or 3 days of soreness or after an injury, use an ice pack as this will help soothe inflamed muscles. If you have chronic pain or a sustained injury, applying heat to your back opens up blood vessels and gets blood flowing to the sore area to repair the muscles. Keep in mind that both ice and heat should be applied for about 15-20 minutes at a time, then removed for about 20-30 minutes before being applied again.
Weight Loss Camp-Take it Easy with Back Pain
Weight Loss Camp Tip # 4. Easy Exercise – If you find that your back often gets sore because of exercise, try doing easier exercises until your back heals. Once you get stronger, you can move up to harder exercises. This way, your back muscles will gradually strengthen and stop getting sore after physical activity.
Weight Loss Camp Tip # 5. Good Shoes – One thing that exercise beginners don’t always think about is footwear. A good pair of tennis shoes will help your back from getting sore during exercise. Shoes that are designed for exercise and that provide adequate support will absorb some of the impact on your body during a workout. If your shoes are worn out or not made for exercise, perhaps you should get a new pair.
Weight Loss Camp Pro, Brenda Lawrence owns the site Physical Therapy Aide for students interested in a career as a physical therapy aide; she is a physical therapist whose specialties include rehabilitation and weight loss.
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Filed under Weight Loss Camp by on Jan 13th, 2012. Comment. 
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| From Live-in Fitness Las Vegas Weightloss Camp |
Weight Loss Camp Pros Clear Up Confusion
Weight Loss Camp Pros cut through the confusion and make things really simple for you.
The world of fitness and weight loss camp is often confusing, with contradictory information swirling about. I’m going to cut through the confusion and make things really simple for you. Below is a list of 5 foods that you should never eat. These foods will derail your fitness and weight loss efforts every single time.
In addition, I will suggest a healthy substitute for each of these off-limits foods. By simply swapping out the items below you will quickly and effortlessly become healthier, leaner and fitter than you are today.
Weight Loss Camp Pros say: Do-Not-Eat #1: Anything Fried
Try This #1: Broiled
Fried food is loaded with fat and calories while offering zero nutritional value. It’s a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep fried items on your menu. You’ll be thinner, healthier and won’t have greasy fingers. If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.
Weight Loss Camp Pros say: Do-Not-Eat #2: White Bread
Try This #2: Sprouted Grain Bread
Weight Loss Camp- Whole Grains
White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don’t be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you’ll lose that bloated feeling that high carbohydrate meals give you.
If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Two delicious brands are Food For Life’s Ezekiel bread, and Manna Organics. Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life.
Weight Loss Camp Pros say: Do-Not-Eat #3: Creamy Salad Dressing
Try This #3: Vinegar Dressing
You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories. Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.
Weight Loss Camp Pros say: Do-Not-Eat #4: White Rice
Try This #4: Brown Rice
I’m sure by now you’ve heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fiber and vitamins have been removed and the glycemic load will quickly prime your body for storing fat. Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won’t sky rocket your blood, and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of brown rice. Do-Not-Eat #5: White Sugar Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one do-not-eat food from this article please let it be sugar.
Weight Loss Camp Pros say: Try This #5: Fruit
Don’t turn to artificial sweeteners to get your sweet fix, instead turn to nature’s wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories. Eating right, along with challenging exercise, is the formula for a toned, lean body – so guarantee your results by teaming up with me. Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.
If you’re feeling depressed or stressed then studies show that you’re probably going to overeat. And when you gain weight from overeating you’ll end up feeling more depressed and stressed. How is this vicious cycle broken? With a consistent and challenging exercise routine. Call or email Debra at Las Vegas Live-in Fitness Weight Loss Camp today to get started.
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Filed under Weight Loss Boot Camp, Weight Loss Camp, Weight Loss Camp for Adults, Weight Loss Camp for Men by on Jan 19th, 2012. Comment.
