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Help with getting tired in the gym!



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YOU_CALIBAN
SparkPoints: (7,482)
Fitness Minutes: (11,441)
Posts: 488
3/24/13 12:40 P

tinks,

I am confident that youre carb-crashing. eat more COMPLEX carbs well before you hit the gym (more than 1 hour before you workout). brown rice, whole-wheat pasta, whole-wheat bread/bagels, and starchy vegetables like potatoes, yams, and bananas will help immensely.

remember that nutrition the day BEFORE you workout is just as important as--if not more important than--the "snack" you eat prior to a workout.

proper nutrition is crucial.

I also took a look at your sparkpage, which states that youre averaging over 3 hours a day at the gym this week. if your intensity level is anything above nominal, its no wonder you're crashing "half-way" through a 3-hour session; that's 90 minutes of exercise. you would need not only proper nutrition prior to the workout, you would also need to eat 60-90 minutes into the workout to maintain energy. you're also probably running out of glycogen well before your 3+ hours is up (I suggest you google/Wikipedia glycogen's function).

while your commitment to fitness is admirable, I warn you: you are on the path to injury and/or burnout due to overtraining. health isn't a sprint--it's a marathon that lasts your entire life. normalize your workouts

Edited by: YOU_CALIBAN at: 3/24/2013 (12:51)


CUSH1932
SparkPoints: (38,295)
Fitness Minutes: (29,456)
Posts: 1,066
3/24/13 10:18 A

when I beef up my fresh [raw] veggies it really helps with my energy level.



CUSH1932
SparkPoints: (38,295)
Fitness Minutes: (29,456)
Posts: 1,066
3/24/13 10:18 A

when I beef up my fresh [raw] veggies it really helps with my energy level.



CUSH1932
SparkPoints: (38,295)
Fitness Minutes: (29,456)
Posts: 1,066
3/24/13 10:17 A

when I beef up my fresh [raw] veggies it really helps with my energy level.



CUSH1932
SparkPoints: (38,295)
Fitness Minutes: (29,456)
Posts: 1,066
3/24/13 10:17 A

when I beef up my fresh [raw] veggies it really helps with my energy level.



BUBBLEJ1
SparkPoints: (21,988)
Fitness Minutes: (20,943)
Posts: 2,801
3/24/13 2:10 A

Eat a snack before the gym.



TINKS2013
Posts: 13
3/23/13 6:05 A

Thank you for that dragonchilde, it was really useful.

I will have a good look in to it.

emoticon



DRAGONCHILDE
SparkPoints: (56,157)
Fitness Minutes: (14,204)
Posts: 9,569
3/22/13 6:08 P

You are working out a lot, and looking at your trackers (Thanks for sharing those, that helps a lot!) it looks like you're low on protein. Salads and veggies are good, but rabbit food doesn't keep you moving. In order to fuel your body for intense exercise, you need protein and carbs to function.

One thing I see a lot of is a lot of mayo in your meals; 245 calories worth a day! A little mayo is fine in moderation, but it doesn't contain much in the way of nutrients, and it's a lot of saturated fat.

I also see days where you drink a lot of soda, but didn't make up your nutrition in other ways.

All calories are not created equally. :) Aside from your salad, you're getting very few veggies, almost no lean meats, and you're eating a lot of simple carbs like white bread, potato salad, which can spike your blood sugar and leave your body craving more.

You're making great progress, but your nutrition isn't balanced yet, and when you're working out so much, the right nutrition counts for so much. Check out this great series here on SP about high performance nutrition:

www.sparkpeople.com/resource/nutrition_art
icles.asp?id=627


I would strongly encourage you to start introducing more variety into your diet, and include more fresh fruits and veggies, cut back on things like mayo and high-calorie sodas, and focus on providing the fuel your body n eeds! Good health and weight loss are about more than calories in/calories out!



TINKS2013
Posts: 13
3/22/13 4:45 P

My calorie intake falls inbetween the advised amount of 1390 - 1740 and on average I burn about 360 calories at the gym each day.

I have been trying to eat stuff like salads and vegetables and roughly sleep from 10 pm till 6.30 am so feel I should be getting enough sleep.

I could try eating something before the gym as I don't usually. I normally stick to my meal times which are first thing in the morning I have breakfast and then lunch at around 12.00-12.30 and then I have my tea when I get home from the gym.



DRAGONCHILDE
SparkPoints: (56,157)
Fitness Minutes: (14,204)
Posts: 9,569
3/22/13 4:29 P

When are you working out, what are you doing, and are you eating anything beforehand?

If you're getting tired, look to your fuel. :) How many calories are you eating each day, what's your calorie range, and how much are you burning daily through exercise?

Edited by: DRAGONCHILDE at: 3/22/2013 (16:29)


JCWIAKALA
Posts: 347
3/22/13 4:27 P

Are you staying properly hydrated? How much sleep do you get at night? Have you eaten before going to the gym? If you're like me, I eat my dinner after the gym but it might be beneficial to eat something beforehand, maybe just a good 100-200 calorie snack. Even skim milk might give you the energy you need. Try experimenting with your pre-workout snack to see if you get the energy you need.



TINKS2013
Posts: 13
3/22/13 4:05 P

Hi Everyone

I have recently joined the gym and have been trying to go everyday after work to burn some calories. This for me seems to be working out and I feel great but I've noticed that I'm starting to get really tired and drained about half way through my programme and wondered if there was anything I could do to stop this happening or is this normal?

I mean I understand that I will get a little tired but I mean I feel dead on my feet and sometimes feel like my legs are going to give way underneath me. I was just getting worried that I might pass out. Its not even like I do a lot. I only do an hour of starter exercise.

Any help would be really appreciated.



 
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