Worked out after a pause of 2 years

[NeedToImprove]

yeah i started last friday and i cant believe how bad i was till i started lifting, my weight went from 71 kg to 82 kg and the strangest thing is i lost in height too, i'm 4 cm shorter, i was 1,75 and now 1,71 (maybe my body posture i dont know)

the thing is the workout went well although i think i pushed it way too far, my arms and chest ache a lot, so i didnt workout saturday and today.how many days does it take for the body to have a fully recover?

im 30 years old and im not taking any products.

 

[Panda 2000]

I'd suggest to take it easy. If you haven't worked out for two years, start slowly and gradually increase training intensity.

 

[Shiftkey]

Try drinking 400 calories worth of maltodextrine/dextrose immediately after working out. This will restore the glycogen levels in your muscles quicker, which will help muscle recovery. You can find maltodextrine/dextrose powder at GNC and other healthfood stores. Keep in mind that this is a food suppliment (and it tastes like super sweet koolaid) and not a drug - all it is is easily digestable carbs.

 

[semag]

how long for your muscles to completely recover?? depends on the muscle group and hte person, for what you said, I'd say give it a week before you go at those same muscle groups again.

 

[fireguy]

how long for your muscles to completely recover? also depends on how many sets you did. If you did 20 sets for chest, you wont recover. If you did 6-12 sets, as a general guideline wait a week. Most likely you ache because your muscles are unconditioned. And your work kapacity isn't that greate yet. Take a 20 minute jogg or walk the after legs for some active restoration. If you want advice on a routine, I'd go with fullbody workouts. And remember, eating is a big part of changing the body too.