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Exhausted... HELP!!!!!!



 
 
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FOLEY30
SparkPoints: (3,669)
Fitness Minutes: (3,174)
Posts: 6
12/12/12 9:59 A

The docter I go to this is her medical expertise as well as the dietitian. there are 4 in the US and one of them is in Burlington, MA.

I am no longer texhausted yay!! I think it was being caused by a cold that I didnt really know that I had.



JENNILACEY
SparkPoints: (73,610)
Fitness Minutes: (59,670)
Posts: 2,488
12/5/12 7:43 A

You need to be eating a lot more calories if you're working out that much. Make sure you've entered the amount you burn weekly manually into your fitness setup to ensure you're eating enough. Like others have said the lowest a woman should eat is 1200 cals and that's more likely if you're petite and if you lead a sedentary lifestyle (which you obviously don't!). I eat around 1350-1400 cals, I never go below 1300 cal, I don't do near as much cardio as you and I'm 5'2 120 lbs. Eating too little can be just as detrimental to weight loss as eating too much.

I would also recommend trading in some of that cardio for strength training days. Strength training is just as important as cardio because when you lose weight, not only do you lose fat but lean muscle. You will look leaner (smaller) for your weight. It also has the added benefit of boosting your metabolism and multiple health benefits; prevents injury, stronger bones, stronger muscles, lowers risk for diabetes, heart disease and osteoporosis.

Remember, you will have to burn an extra 150-200 cals per day once you are maintaining your weight and you will have to keep this up for the rest of your life if you want to maintain you're new weight. If you can't see yourself exercising this intensely for the rest of your life, you're over doing it. Diet is 80% of weight loss, don't kill yourself with cardio.

Edited by: JENNILACEY at: 12/5/2012 (07:51)


MSANITAL
SparkPoints: (70,371)
Fitness Minutes: (43,426)
Posts: 7,562
12/4/12 5:37 P

I do not think I can add anything to what coach Nancy said but funny thing I was listening to the spark radio show this morning and that is just what they talked about.

I got tired just looking at your schedule of working out..all is good for you but way too much and like they said on the radio it is bad
all those classes are fun and I would love to do them too but I think you have to break it up.. a bit.. Because you do not want to burn your self out or injure your self or get so frustrated that you stop working out and that is not good as well

Hope you find a happy balance.. and you will





SLIMMERKIWI
SparkPoints: (126,172)
Fitness Minutes: (32,590)
Posts: 21,298
12/4/12 5:26 P

You mention that your calories are set by a Dr. Does your Doctor have additional Dietetics certification? A lot don't. Also, is your Dr aware of all the strenuous exercise that you do? I know that one of my Doctors told me that this was not his area of expertise and that was where the Dietitian came in.

Even at 1400 calories, with the exercise you are doing it may not actually be enough, and it as has been mentioned already, you are best to give your body some down time to repair and recover.

I hope that your exhaustion is quickly resolved.

Take care,
Kris

Edited by: SLIMMERKIWI at: 12/4/2012 (18:01)


ARCHIMEDESII
SparkPoints: (138,157)
Fitness Minutes: (207,380)
Posts: 20,493
12/4/12 11:48 A

FOLEY30,

Coach Nancy is quite correct. Food = energy and no food = no energy. If you're going to do that much exercise, you really need to eat more to sustain all those workouts.

Also, are you taking a rest day ? While having a regular exercise program is important, we don't want to over do it either. The right amount of exercise will keep us fit and healthy. Too much can actually weaken our immune system and cause fatigue/burn out. It's great that you enjoy your classes, but you may be doing a little too much for your body to handle. If you find that it takes longer for your body to recover from a workout, you may need more recovery time. So, consider adding one rest day to your week. You should also consider eating more on days you do intense exercise. Eating 200-300 extra calories on days you do intense exercise will not hinder your efforts at good health or weight loss.

One thing to consider is ditching one of your intense classes for something more low impact. you may even want to try a yoga class. That would be a good way to have what is called an "active" recovery. You're still getting your exercise, but at an intensity which should allow your muscles a chance to rest/recover. Hatha would be a good place to start if you've never done yoga. I highly recommend yoga to anyone learning a healthy lifestyle.





FOLEY30
SparkPoints: (3,669)
Fitness Minutes: (3,174)
Posts: 6
12/4/12 9:46 A

Thank you for your help!!!

My Calories, carbs, fat, and protein are all set by a Dr. I do eat closer to the 1400 a day. But I will definitly try and add another rest day to myweek.



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
12/4/12 9:38 A

HI FOLEY30,

Calories are energy...they are fuel for your body. And I agree with the previous poster, eating less than 1200 calories a day is counterproductive for many people but especially those who are very active.

If you have not updated your calories burn figure on your Start Page to account for the activity you do, that would be a good starting point.

That being said, this is a lifestyle. You cannot rush the process to lose weight. The body is an amazing machine. When we stress it too much by not eating enough and/or not allowing time for our body to adapt to the exercises we are doing, our hormones (cortisol, insulin, ghrelin and leptin to name just a few) become out of sorts and your body will do everything it can to survive.

This is why it is very important that we take the moderation approach to health and fitness. As I mentioned earlier, the rest time between workouts is when the body makes the adaptation to your workouts. If you do not allow for this to happen you may see overtraining issues such as exhaustion set in.

One thing I like to ask people is, "do you see yourself maintaining this level of activity for the rest of your life?" Most people don't. I don't train hard all year long for marathon/half-marathon...the training is far too intense and it will over time affect my performance and may leave me vulnerable to injury.

See about cutting a day or two from your workout schedule, add in more calories and give it a solid month before you decide if this helps. Know that your rest day does not mean sit on the couch and doing nothing, just a nice walk can do wonders.

I hope this helps!

Coach Nancy



ZORBS13
SparkPoints: (97,446)
Fitness Minutes: (98,509)
Posts: 13,020
12/4/12 9:24 A

Your calories should never be below 1200 (way more than that if you're exercising) and you absolutely need to take rest days.



FOLEY30
SparkPoints: (3,669)
Fitness Minutes: (3,174)
Posts: 6
12/4/12 9:03 A

Lately I have been finding myself beyond exhausted. I keep my protein anywhere from 80g to 175g mostly arund 100g (its difficult to getit in) and I keep my carbs at 100g-175g mostly around 13g.Calories are inbetween 1000 to 1400. My workout schedule is:

Sunday: (AM)7:45- 8:30 Body Infusion
Monday:(AM) 535- 6:30 Cardion Boxing
Tuesday: (AM)5:35-6:30 Muscle
Wednesday(PM) 8-8:45 Boxing
Thursday:(AM) Treadmill 2 miles ( 30) Min
Friday: (AM)5:45- 6:30 Body Infusion
Saturday: (AM) 9-9:55 Kickboxing

I have been doing this for 2 months straight and I am I guess worn out Iove all the classes that I do but need more energy throghout the day, I have penty of energy when i get up in the am anright after classes but then I go to work an sit for the rest of the day getting up to walk around o break up the day. I got to bed no later than 9 most night im there at 8


PLEASE HELP!!!! any suggestions would be greatly helpful!



 
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