I wanted to write this blog because most, if not all new clients starting Smash The Fat Bootcamps in Medford will in fact be sore the day or two after the first workout. Don’t worry, this is normal and it WILL go away. I want to explain why this happens so you all know why your muscles are so tender the days following the first workout.

What Causes Muscle Soreness After Exercise?

Delayed onset muscle soreness (DOMS) is caused by an accumulation of lactic acid in the muscles. Lactic acid is a normal byproduct of muscle metabolism, but it can irritate muscles and cause discomfort and soreness. DOMS can make it difficult to walk, especially going downstairs, without feeling the pain in the muscles.

Lactic acid isn’t the only culprit in DOMS. Actually lactic acid is removed from muscle anywhere from just a few hours to less than a day after a workout, and so that doesn’t explain the soreness experienced days after a workout. What is it then that causes DOMS for days after exercise? The answer is swelling in the muscle that results from an influx of white blood cells, nutrients and fluids that flow to the muscles to repair the “damage” after a tough workout. The type of muscle damage I am talking about is part of the normal process of growth in the body called anabolism. It is not the type of damage or injury that you see your doctor about. The swelling and inflammation can build up for days after a workout, and that’s why muscle soreness may be worse two, three, or even four days after a workout. Along with this, its also believed that a result of microscopic tearing of the muscle fibers also contributes to the soreness. The soreness will go away on its own, however stretching the tender muscles throughout the day helps speed up the process.

Written by: Dean Rafferty  Smash The Fat Fitness Bootcamps

1- Fruit Salad: Take whatever fruits you have in the fridge, chop them up and drizzle a little lemon juice that acts as a natural preservative. Your snack is ready! Keep it in the fridge, eat at work, at school or on the go.

2- Sunflower Seeds:  Sunflower seeds have plenty of nutrition. It is a rich source of vitamin E that calms your nerves, lowers cholesterol and helps prevents cancer. You can also add other seeds or nuts to mix it up.

3- Lettuce Wraps: Put some raw veggies, turkey and a light dressing on the top of a large lettuce leaf. Wrap it up and eat.

4- Bannana with Peanut Butter: Have a banana and put some Natural Peanut Butter on it to make it very tasty and nutritious. Good fats, little protein and plenty of vitamins for an easy snack.

5- Whey Protein Shake: It’s a great source of protein with very low carbs and fat. There are plenty of flavors you can get at your local vitamin shop(Burlington), or Flex Appeal in Medford.

6- Ants on a Log: Enjoy celery with almond butter and a few raisins on the top. You can spice it up by adding some dry fruits like cranberries on the top.

7- Chocolate-Dipped Strawberries: If your stomach craves for chocolate, you’ll love this idea. Dip the fresh strawberries into dark chocolate for a tasty snack.

8- Apples and Cottage Cheese: Get in your protein and your healthy dose of nutrition with this one! This is a fast, easy, and healthy snack!
If you have some healthy snacks to share with your fellow Medford Boot Campers, feel free to let us know!

Written By: Dean Rafferty   Smash The Fat Fitness Bootcamps

All forms of intermittent fasting are highly effective ways to control your weight and to lose body fat, as long as calorie intake is not greatly increased during the times when you are not fasting.

During the first few hour after you eat your body first burns calories form the food you have recently eaten. Once you get into a true fasted state these calories run out and your body turns to your body fat stores as a fuel source, burning your fat stores as a fuel thus helping you lose body fat.

Despite what you may read in some nutrition and fitness magazines, when done properly intermittent fasting will not cause you to lose muscle mass or cause your metabolism (your bodies ability to burn calories) to slow down.

Below are some of the benefits from practicing (IF):

• Reduce blood glucose and insulin levels – Modern science has long known that physical exercise increases insulin action, but recent research is finding that IF combined with exercise increases insulin sensitivity almost seven times! (Dela, 1996; Halber, et al., 2005)
• Increase fatty acid oxidation – Adipose or fatty tissue responds to IF much more dramatically than lean body tissue. In fact, the energy stores in skeletal muscle were hardly affected at all by fasting while adipose tissue responded to the changes in the energy balance with higher concentrations of fat burning hormones. (Halber, et al., 2005; Stewart, Fleming & Robertson, 1965)
• Rejuvenation of lean body mass/ muscles – IF combined with exercise has shown increase in lean body tissue with alternating periods of short, intense exercise and recovery/feeding periods. (Sakamoto & Grunewald, 1986)
• Lower inflammation – studies have reported anti-inflammatory properties increased with IF. (Ahmet, et al., 2005; Sohal &Weinruch, 1996; Chandrasekar, et al., 2001)
• Lower blood pressure and reduce risk of cardiovascular disease – IF improves the production of blood serum HDL and other blood chemicals in the body that prevent hypertension and risk factors for heart disease (Tikoo, et al., 2007; Askungar, et al. 2005; Mattson & Wan, 2005; Ahmet, et al., 2005; Caviezel, et al., 1986; Stewart, 2002; Hughes, et al., 1984; Fontana, et al., 2004; Walford, Harris & Gunion, 1992)
• Reduce oxidative stress – The body has an amazing ability to naturally regulate oxidative stress without having to use supplemental antioxidants. IF causes acute oxidative stress that is actually beneficial to the muscles and the body produces chemicals necessary to compensate. (Tapia, 2005; Ahmet, et al., 2005; Sohal &Weinruch, 1996; Chandrasekar, et al., 2001; Wan, Camandola & Mattson, 2003)
• Protects healthy kidney function – IF promotes the healthy production of factors in the body that protect the kidneys and resist damage. (Tikoo, et al., 2007; Fernandes, et al., 1978)
• Resists cancer formation – restriction of calories, such as IF, have even been shown to resist abnormal growth or formation of cancer cells (Blackwell, et al., 1995; Mukherjee, et al., 2002; Varaday & Hellerstein, 2007; Descamps, et al., 2005; Rocha, et al., 2002; Siegel, et al., 1988)
• Increase protection against neuro-degeneration – IF protects the neurons in the brain against genetic and environmental factors to which they would otherwise succumb during aging! IF increase the production of proteins, enzymes, and other factors that help the brain cells cope with stress and resist disease. (Martin, Mattson,& Maudsley, 2006; Halagappa, et al., 2006; Mattson & Wan, 2005; Bruce-Keller, et al., 1999; Yu & Mattson, 1999; Duan, Guo & Mattson, 2001; Lee, et al., 2006; Anson, et al., 2003)
• Increases life span – studies have shown that restricted food intake similar to IF results in decreased aging and increase in the expected life span. (Ahmet, et al., 2005; Masoro, 2000; Weinruch & Sohal, 1997; Sohal & Weinruch, 1996; Goodrick, et al., 1983; Goodrick, et al., 1982; Ingram & Reynolds, 1987)