6 Side Effects You Will Experience When You Start Working Out

There are some side effects that can come along with starting a new workout routine, no matter if you are at a beginner level or more advanced. While you might see just the negative side effects I am here to assure you that most of these are or can be transformed into positive ones’. 


The most important thing to know is that all these side effects are normal and you are not doing something wrong while working out. In this article I will talk about some of the side effects you will experience while training and I will give you some tips to help you overcome these situations.

You will experience soreness 


Muscle soreness is a result of the micro-tears in your muscle fibres which happen when you work out. While your muscles recover, you will feel achy and sore. This happens to everyone who starts a new workout, even if that person is not at a beginner level.

You can feel this soreness sometimes after 12 to 72 hours from your workout. This called delayed-onset muscle soreness. You will also feel this achiness a bit more intense if you are new to training as it takes some time for your body to adapt to the workout.

Tips to help you


First you should make sure that you always start your workout with a warm up and you should end it with a session of cooling down. You can also ease your soreness if you try to do the cooling down stage with a rolling foam. 

Another way to reduce the achiness is to go easy into a new routine. Going to hard from the first day could give you such a soreness that you will feel like skipping gym for a week and that is not your goal. So, take it easier until your body gets used to the routine and slowly increase the pace.

You could feel like eating more that usually


Some people feel like eating more after their workout and this is normal. As you are burning more calories than usually, your body will need to refuel. You might also find yourself in this situation if you are dehydrated or if you haven’t had the proper meals before.

Tips to help you


  1. Make sure your you pay attention to what you eat and when you eat. The amount of food consumed at any particular time is an important concept. Similar to calorie needs at any given moment, the body has specific needs for certain macronutrients at any given movement. There are times when carbohydrates are more ideal, and there are times when fats are more ideal. Protein is needed just about all the time, but there are times when even more of it is needed. Not paying attention to this, and thinking that you are good to go just because you met your macro.
  2. Don’t exclude carbs from your diet. Very, low carb or ketogenic diets are a fairly popular method of weight loss. While people do get results with these types of diets, they are neither necessary, nor ideal for fat loss. Again, something may 'work' for some people. A few people may even get better than average results. But that does not mean it is ideal, or without serious drawbacks. Carbohydrates are crucial for ideal performance in the gym. Having optimum performance is very important for losing fat. Having a certain level of carbohydrates in the body is also important for sparing muscle tissue from catabolism.
  3. Drink enough water. When effort is not made to drink enough water, it is easy to fall far short of the optimal amount, especially if you are working out. When this happens, you will feel a “fake” hunger and you end up eating more than you need. So, make sure you are hydrated.

There will be hard times when you will feel like quitting


It is never easy to stick to a workout routine and you will feel like quitting a thousand times. It’s all about dedicating yourself and finding the thing that motivates you to keep going. And when you feel like you need a break, take it. Don’t beat yourself if you have missed a few gym days. But don’t transform a couple of days of not going to gym into a few months.

Tips to help you


To get you through this rough days you need to build a support system: work out with a friend who can motivate you; find a personal trainer; go for a class instead of working out alone; set short-term and long-term goals and work towards achieving these; and even if you quit for a few months remember that it’s never too late to start again.

Sleep quality will definitely improve


A study carried on 3000 adults by the National Sleep Foundation shows that the participants (ages 18 to 85) who did moderate to vigorous-intensity workouts for at least 150 minutes a week had a 65% less chance of feeling overly sleepy during the day.

The best part is that while you sleep your body works better to repair the tears in your muscles. However, if you don’t get a proper sleep it can really mess with your endocrine system, including hormones like testosterone and growth hormone, which are involved in muscle repair.

Your confidence will improve


If you feel like you need a boost of confidence, then you should start working out. Wonder how training can help you with this issue? It’s simple … you will find that working out will challenge you mentally and your willpower over and over again. Once you have achieved your goals and you realise that you can push through the hard work and challenges, you will know that you are strong enough to tackle any problems you might face outside the gym.

You will also feel stronger and more confident as you will be in charge of how you feel, how you look and your health.
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