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Transformed: Week 1, Day 4 - Cardio

Yesterday's hard workout may have left you a little sore—or a lot! Use these tips to recover faster and stay on track with your transformation.

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Dealing with soreness

DOMS: the dreaded four-letter word (well, technically it's an acronym, for "delayed-onset muscle soreness) that gym-goers have a love/hate relationship with. We love it because it's a not-so-gentle reminder that we killed it in the gym. We hate it because it hurts to sit, stand, lie down, or sometimes even breathe.

It's important to understand that not all soreness is bad. Think of it as your body letting you know it's currently going through a repair process which will result in bigger, stronger muscles. In order to see change within your muscles, you need to disrupt their structure. Unfamiliar or high-intensity exercise causes small microscopic tears within the muscle fibers, which creates a stimulus for muscle growth and repair. In other words, it is definitely part of the transformation process.

For this reason, many people find DOMS to be gratifying—to a point. For others, it can be enough to keep them out of the gym and off their routine. This is exactly what we don't want to happen to you!

Expect to experience some soreness throughout this program, especially during the first couple of weeks, during which time your body is becoming adapted to the training intensity and volume. After that, it will get better. The key is not letting it stop you from committing to this program!

We're going to share some research-backed tips to help speed up the recovery process, so that you won't be skipping any more days at the gym. They include:

  • How the right warm-up can cut down on soreness
  • Why training through the pain might be the answer
  • How supplements can reduce soreness

For more information, check out "Sore no More: 3 Proven Muscle-Recovery Tips."

Day 4: Cardio

Bicycle HIIT

8 rounds of 1:1 work/rest ratio at 85% max
Bicycling, Stationary Bicycling, Stationary


Bicycle steady-state

40 min. at 60% max
Bicycling, Stationary Bicycling, Stationary

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