Fatguy who just went to the gym for the first time

I worked out for about two hours with a Jow Forums friend, who showed me basic workouts that we did for 2 hours. It was pretty okay.
That was 2 days ago. My arms are still sore like someone fucked them with dragon dildos. I can't straighten them without feeling like my muscles are going to rip.
What do?

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Your fine. This is normal. It decreases the more you go oddly enough. Look up DOMS. Differentiate between aching and pain though, you should ache but you shouldn't be in pain. Good job on going user, 2 hours seems excessive though.

Totally normal mate. Last time i took a break and went back, next day i couldnt lift my arms above my shoulders. Muscle ache is fine, but beware of joint/tendon pain.

It's normal that my arms only stop aching when I curl them up like chicken wings?
Jesus, I can see this is gonna be hell. I guess it's better to stick with it then, rather than give up and go through it again next time.

Should I still exercise while DOMS is still active?

I honestly cannot tell you if it's joint or muscle pain I'm feeling. It's concentrated around my elbows.
My legs used to ache so hard I walked a little wobbly but they're fine now. It's just my arms that ache like crazy.

Holy fuck you idiots, this is NOT normal!
Never happened to me and it shouldnt happen to you as long as you STRETCH.
just search up good post lifting arm stretches and do some goddamn research.

Yes for everything.
You get doms if you take a break and start again.
And yes, you should workout even if it aches.
You'll like it. I LIVE for glute doms.

nigger doms is perfectly normal

2 hours was too long m8, overtraining is a thing and a lot of that time was probably wasted. Try to finish your workouts in 30 minutes to 1 hour and do something useful while resting, don't just stand around. Supersets are good for making the most of your time

I never stretch and never get doms unless I do some retarded 5x12 bullshit.

His friend was teaching him how to lift, it’s not too long for the literal first time.
>30 minutes
You can’t even fit a basic 3 lift 5x5 with warmups into 30 minutes, what the fuck do you do in the gym?

Course doms is normal if youve never set foot in a gym before and do a 2hr workout.

Well, we didn't just lift.
We also did push ups, planks and 10 minutes of treadmill.

>His friend was teaching him how to lift, it’s not too long for the literal first time.
It clearly was too long though, you shouldn't start out by training full body for 2 hours and still be fatigued 2 days later, that would just scare a noob away from lifting

>You can’t even fit a basic 3 lift 5x5 with warmups into 30 minutes, what the fuck do you do in the gym?
You can get plenty of lifting done in 30 minutes at the gym, but my entire workout isn't done in the gym. I do zero cardio in the gym, that gets done in everyday life because I'm mega poorfag mode and cant afford a car or public transport so I have to run everywhere. Besides, I didn't say I workout for 30 minutes, I said 30 to 1 hour meaning 30 minutes is the minimum you should do

>what do?
Don’t fucking stop going, keep it up

I will.
But how do I alleviate the pain

Take a couple of Tylenol and get your ass back to the gym!

Your pain is normal. Everyone who starts lifting experiences it. Counter intuitively the best medicine is to workout again. After a couple of work outs your body is used to it and it'll be much less. It's important not to wait too long between workouts ("Oh im so sore i will just wait a couple days before trying again") because then it'll just happen every time.

Take some paracetamol or something if you're really uncomfortable

Good luck and god speed

>Jesus, I can see this is gonna be hell
It gets easier, after like 3 times working a muscle you won't get it. Legs are a pain but again once you're past it you're past it. Keep going mate you're gonna make it

A day in between is basically what my friend told me. I'm doing that.

>A day in between
That's good, don't be inactive on rest days though. Use rest days for cardio

Would walking for about an hour or two count?

Also, I've been doing my first workout since the first one after I made this thread. My right arm did 4x12 just fine, but my left arm is aching really bad, I can't even lift it once.

An hour or two of walking is probably more than you need.

It's important to set goals which are achievable but not too ambitious because in real life, most people will get tired, bored and unmotivated after a sudden change of sedentary lifestyle to a very active one and come up with all kinds of excuses for skipping workouts.

honestly, 150 minutes of moderate speed walking OR 75 minutes of intensive cardio is all you'll need at the beginning. That is PER WEEK. In addition to that, lift weights 2 or 3 times a week. That's the WHO minimum.

I'd say that if you are walking (faster than strolling, but not running or jogging) like 45 to 60 minutes a day and then you lift 3 times a week, you're doing great. Keep that up for 3 months or so. Then, you re-evaluate. Perhaps you'll then realize you're up for more. But in the beginning try to stick to this, it's better to be consistent rather than go all-out from the start especially since you say you're overweight

Yeah walking counts, it's not as good as running but if you're fat running may not be doable yet. Do try to run as much as you can though, even if its only for a minute

Also a good tip I have for weight loss and lowering bodyfat% is to do fasted cardio (cardio on an empty stomach) because it forces your body to use its fat reserves for glucose

>My right arm did 4x12 just fine, but my left arm is aching really bad, I can't even lift it once
Don't lift with just 1 arm, either do both or do none otherwise you end up with fucked proportions. For the time being just rest your muscles and do some cardio, then once your muscles have recovered get back into lifting. Make sure you have plenty of protein in your diet because it helps with recovery

You shouldn't always need to take such long rests though, it sounds like you just overtrained the first time and possibly pulled something. Once you've recovered this time and got back into it 1 day of rest should do just fine

>Also a good tip I have for weight loss and lowering bodyfat% is to do fasted cardio (cardio on an empty stomach) because it forces your body to use its fat reserves for glucose
Ohh, that's actually genius. Thanks user.

>honestly, 150 minutes of moderate speed walking OR 75 minutes of intensive cardio is all you'll need at the beginning. That is PER WEEK. In addition to that, lift weights 2 or 3 times a week. That's the WHO minimum.
This seems incredibly doable. I'll do it.

Doms is completely normal for beginners