Struggling at the gym
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nicolega2001
Posts: 48 Member
Hey guys. About a month ago I was sedentary and had been for a long time. I'm also obese (I've gained a lot since my profile pic was taken). Then about a month ago I joined a gym and made a commitment to myself to go three days a week. I am happy to report that I have kept this commitment. I'm working out in my target heart rate but occasionally I just feel tired and slow down and go under my target heart rate. I keep wondering if something is wrong or if I am just getting used to getting in shape. I feel like I am trying but it's just a struggle and I wonder if others struggle this much! Just thought I would post to get some support.
Edited to add that I work out for about 30 minutes. I just don't feel like doing more than that. I figure I can take my time to work up to longer.
Edited to add that I work out for about 30 minutes. I just don't feel like doing more than that. I figure I can take my time to work up to longer.
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Replies
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What does your calorie intake look like? How many calories are you eating per day? Did you go low carb?
Well done on the 3X week at the gym, BTW!7 -
2000 calories/day. not low carb1
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Sounds like you're doing everything right. Steady exercise, moderate calories. Some gym days are just better than others.7
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My friends tell me to cut myself some slack and that it will just take time to get used to this lifestyle change.11
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Hydrating properly?1
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armstrongchloe wrote: »Hydrating properly?
When I did an assessment at the gym they said I was properly hydrated. But I have been wondering if I should drink more water. I was getting headaches while exercising for awhile, so I upped my water intake a bit. Haven't had anymore headaches.7 -
nicolega2001 wrote: »armstrongchloe wrote: »Hydrating properly?
When I did an assessment at the gym they said I was properly hydrated. But I have been wondering if I should drink more water. I was getting headaches while exercising for awhile, so I upped my water intake a bit. Haven't had anymore headaches.
Are you snacking before you go to the gym? Or are you going in hungry? I always feel my weakest when I haven't eaten or I've been slacking on my water. Try different things and feel out what helps YOUR body.1 -
armstrongchloe wrote: »nicolega2001 wrote: »armstrongchloe wrote: »Hydrating properly?
When I did an assessment at the gym they said I was properly hydrated. But I have been wondering if I should drink more water. I was getting headaches while exercising for awhile, so I upped my water intake a bit. Haven't had anymore headaches.
Are you snacking before you go to the gym? Or are you going in hungry? I always feel my weakest when I haven't eaten or I've been slacking on my water. Try different things and feel out what helps YOUR body.
I try to eat something nutritious like a Kind bar about 1.5 hours before going to the gym.2 -
Part of it is the fact that fitness takes time to build...it doesn't happen overnight. Part of it is the fact that some days are just better than other days. I've been training well for 5+ years and I have good days and bad days.4
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cwolfman13 wrote: »Part of it is the fact that fitness takes time to build...it doesn't happen overnight. Part of it is the fact that some days are just better than other days. I've been training well for 5+ years and I have good days and bad days.
There are moments where I'm like yes I got this I'm killing it and then other times I'm like what on earth am I doing? This is hard!4 -
nicolega2001 wrote: »cwolfman13 wrote: »Part of it is the fact that fitness takes time to build...it doesn't happen overnight. Part of it is the fact that some days are just better than other days. I've been training well for 5+ years and I have good days and bad days.
There are moments where I'm like yes I got this I'm killing it and then other times I'm like what on earth am I doing? This is hard!
Me, too.3 -
I agree with the advice above. As you lose weight and improve diet your energy levels will improve. I'm assuming your 30 minutes is cardio (bike/elliptical/treadmill)? When you're done with that, go to whatever cable machine circuit your gym has and do a set on each machine. Wake up those muscles! Might be fun! Don't forget to stretch.1
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nicolega2001 wrote: »cwolfman13 wrote: »Part of it is the fact that fitness takes time to build...it doesn't happen overnight. Part of it is the fact that some days are just better than other days. I've been training well for 5+ years and I have good days and bad days.
There are moments where I'm like yes I got this I'm killing it and then other times I'm like what on earth am I doing? This is hard!
There's this certain strip of road I ride from my house...it's perfect because it's relatively flat and it's bang on a 20K round trip so it's great for some speed work/time trial work. A couple of weeks ago I hit a training PR on Monday...on Wednesday I road the slowest 20K I've ridden in years because I felt like I had no legs and just couldn't get the bike moving...like I'm pretty sure I could have ridden a faster 20K when I first started cycling...it comes with the territory.
The important thing was that I still rode...and then rode again on Friday and Saturday...5 -
I have gone from 1700 calories to 1400- to 1200 a day now. Try a coffee before your workout Keep up the good work!1
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First--congratulations! I admire you for committing. However, as you yourself admit, you were sedentary for a long time and obese. That means it will take at least a few months for your body to catch up to the new changes. By all means try different things to see what works best. Any movement is good, even starting out walking on the treadmill for 15 mins slow to start before you do other things. Once you start to feel in control you can up intensity and frequency in moderate stages. Being overly tired means cutting calories too much, or lack of sleep, or could be other things. Best of luck to you.4
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I agree with the advice above. As you lose weight and improve diet your energy levels will improve. I'm assuming your 30 minutes is cardio (bike/elliptical/treadmill)? When you're done with that, go to whatever cable machine circuit your gym has and do a set on each machine. Wake up those muscles! Might be fun! Don't forget to stretch.
I started off doing the treadmill. Now I combine that with the weight circuit they have. You do a little cardio in between each weight machine. I do make sure to stretch before and after, also warm up and cool down.5 -
Yes...it will take time to build up both strength and endurance. Also, be sure to eat about 200-300 calories and at least 1 cup water per hour before you go to the gym. If you are going in 2 hours, 400-600 calories and minimum of 2 cups of water (3-4 if you can). This will give you time to convert food to fuel for your workout, as well as get it out of your stomach so it's not sloshing around.
I am doing a triathlon sprint program (half mile swim, 12.4 mile bike, 3.1 mile run), and while I don't do all of them every day, today I did a 4+ mile run in the AM. I ate about 2-3 hours before hand, and finally averaged under a 10 min mile. Days where I get up and run empty, I am lucky if I can keep it just over 11 min mile average.
And while I don't suggest you buy it at this time, on Sat when I do my personal triathlon sprint (half mile swim, 6+ mile bike b/c my butt can't handle 12 miles yet, and 3.5 mile run), I use a BCAA supplement to help me out right before/during the workout. It is an amino acid supplement that help with energy levels, as well as keeps your body from tearing down as much muscle during the workout that it normally would. Nearly 2 hours of pretty intense cardio can be rough, and while I feel the workout, I don't hit the "exhaustion wall" like I did before. Again, I wouldn't suggest you take it at this point (healthy fuel up snack should be fine for you), but just letting you know that it's something we all face.
Finally, don't know what exercises you're doing, but if you're not, mix in a little strength training. Cardio is great, but you need to build muscle to push you on that treadmill or whatever. It is suggested to do strength first, since you are fresh, then do cardio after - if you do them both at the same gym visit. You will be tired/slower doing your cardio since you muscles have been worked and fuel supplies are depleted, but you still burn the same calories doing 2 miles on an elliptical, you're just going slower and it takes a bit longer (5-10 min perhaps). The other way, you might not have the energy to do that last set, so your strength training gets cheated.1 -
I do not do anything with regard to a target heart rate while exercising. I know that Orange Theory gyms are big on this. Are you going to a gym that has you aim at that or have you decided to do it on your own? In general I think you should cut yourself some slack, with the understanding that it will get easier as time goes on.2
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I do not do anything with regard to a target heart rate while exercising. I know that Orange Theory gyms are big on this. Are you going to a gym that has you aim at that or have you decided to do it on your own? In general I think you should cut yourself some slack, with the understanding that it will get easier as time goes on.
The gym folks did an assessment and then gave me a target heart rate range to stay within.0 -
nicolega2001 wrote: »I do not do anything with regard to a target heart rate while exercising. I know that Orange Theory gyms are big on this. Are you going to a gym that has you aim at that or have you decided to do it on your own? In general I think you should cut yourself some slack, with the understanding that it will get easier as time goes on.
The gym folks did an assessment and then gave me a target heart rate range to stay within.
What is the range?0
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