Just starting working out after 7 months of no exercise. When I was working out I was doing calisthenics type exercises (squats, lunges, whole body movement exercises, free weights) for over a year and I was in great shape. I haven't been doing much exercise at all, other than walking around the neighborhood with the dog (I have a sedentary office job). So unhappy with how quickly the muscle tone dissappeared and the weight re-appeared, therefore started working out again yesterday. I did warm up with some light jogging, then did 3 x 12 walking lunges, squats, and regular lunges along with a few other things like jumping jacks etc. finished with light stretching. I really do not think that I overdid it--I used to do a lot more. I thought I knew my limits well enough but now I can barely walk. This is unlike any muscle soreness I have ever experienced when beginning a new program or type of exercise. This pain is more like EXTREME WEAKNESS in my quads, rather than the run-of-mill "I have been lazy sore to the touch" type feeling like I have experienced in the past. I have never been this weak/sore that I was unable to sit down or get up easily or work out on the second day after intial excercise.
Could this be a "fuel" or nutrition issue? Aside from occasional cheats (vacations, holidays) I have been low carb for years and paleo (with dairy) for almost one year. My main diet staples are: eggs, tuna fish (canned), grass fed beef, pastured butter, coconut milk, heavy cream, venison, turkey and salad vegetables. I really ate very poorly SAD for ten days in December, but have been very strict for two weeks before this initial workout. I did not feel lightheaded or sick so I thought I was keto-adapted again and am able to fast for 16 hours easily. (stats: female, 39, 8 hours sleep a night)
I need a remedy (if one exists)! Any prevention tips also?