Weight lifting is the best exercise to shape your muscle. Do weight lifting exercise at least 3 times a week, and insert a cardio exercise between your weight lifting schedules to maximize your fat burning!

But If you are a newbie, and just started your weight lifting, the soreness or muscle pain problem will occur the day after your first training. The same problem will also arise when you just returned from a long exercise pause, because of illness or many other reasons.

I usually just reduce my exercise portion and frequency to wait until the soreness gone, then I can go back to my exercise schedule. However, I learned recently from a fitness magazine, some tips to reduce or even avoid soreness after exercise. These are the tips I'd like to share to all exercise lover...

Have a warming up before weight lifting or muscle exercise, and cooling down after exercise. You can choose treadmill or circuit training for 20-30 minutes.

Treat your muscles using foam roller before and after exercise for about 3-10 minutes. Click here to learn how to use foam roller.

Drink water during and after your training session. Bring your drink bottle along so that you can sip it each time you have a pause between sets or weight lifting exercise.

Take a shower right after your exercise, use cold water for 30 seconds, then switch to warm water for the next 60 seconds. For this purpose, don't hesitate to use the gym's shower.

After arriving home, fill your bathtub with warm water, and add 2 tbs baking powder and bath salt in the water before taking your bath.

Before going to bed, do a light meditation for 2-3 minutes to make your body and soul relaxed. A classic or relaxing music can accompany you in this relaxation phase.

The day after your muscle exercise or during your recovery phase, do yoga or stretching exercise to give your muscles chance to recover from the hard exercise.

Swimming is a good exercise you can do after having a hard weight lifting exercise. It's fun too, you can do it with your family or your colleagues.

9. Last but not least, add potassium in your diet program. You can get potassium from banana and yogurt. Click here to serve delicious banana yogurt smoothie.

To have a more fun in your exercise, get latest models of fitness wear and sport shoes at my online Exercise Store!

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