No energy.. dragging myself through workouts

LastingChanges

Hey, lately for some reason I am really lacking energy. I feel like I am dragging myself through my gym classes. Would like to put more effort into them but my energy is holding me back.
I am eating sufficient amount of calories. All my vitamins, blood tests are fine and I don't drink caffeine.

Anyone experience something similar, how do you all get your energies up, especially before the gym?

tcunbeliever

Maybe you need an extra hour or two of sleep?

LastingChanges

nope not a sleep issue either.. getting at least 7 hrs, sometimes 8

tlw9903

Are you eating enough carbohydrate?

Kullerva

It could be SAD. Days are getting shorter and I struggle with energy, too. I take extra vitamin D and take a long walk in the sun whenever the weather permits, and this helps. Take it easy on yourself--pushing yourself too hard will only get you hurt. Keep doing what you can, but don't feel the need to push harder if you're really struggling. This is a marathon, not a sprint.

Sleep, too, is an excellent suggestion, tcunbeliever! (I love the username--nice to see a fellow Donaldson fan out and about.)

DaddieCat

A few things I'd think of here.

First, we can't see your diet so we can't make possible suggestions there. You might consider opening your diary.

Secondly, what does your workout schedule look like? What are you doing? How often are you doing it?

LastingChanges

tlw9903 wrote: »

Are you eating enough carbohydrate?

I don't eat gluten because I don't tolerate it well. But I replace it with other carbs, gluten free oatmeal, sweet potato, rice, etc. What % for carbs do you think is good to have set as goal?

mbaker566

i might ask if you are eating enough?

LastingChanges

Had vitamin D recently checked and it was fine but I take pills for it which I occasionally take breaks from. Just restarted them today, so maybe it will help.

I try to work out daily, but I have yet to become consistent with it. I do a cardio class at the gym followed by treadmill, some days only treadmill. I am eating 1600 calories, I add about 300 on days I exercise a lot and feel hungry. (I am 5'5, 150lbs)

LastingChanges

What % do you all find works best for the macros?

Sam_I_Am77

LastingChanges wrote: »

Had vitamin D recently checked and it was fine but I take pills for it which I occasionally take breaks from. Just restarted them today, so maybe it will help.

I try to work out daily, but I have yet to become consistent with it. I do a cardio class at the gym followed by treadmill, some days only treadmill. I am eating 1600 calories, I add about 300 on days I exercise a lot and feel hungry. (I am 5'5, 150lbs)

1,600 calories at your height and weight doesn't sound unreasonable but the symptoms you're mentioning indicate to me there could be something not right in your recovery. What has your exercise typically looked like for the last 3-months.

How many days on average? You mentioned daily workout but not entirely consistent, so what would be average?
What does your typical exercise day look like? What is the class and how much long do you average on the treadmill?
How physical is your job? Stress??
Alcohol consumption?
Current stressors in your personal life that are beyond typical?
Did your Dr run a Thyroid panel when you had your Vitamin D checked?

Tedebearduff

LastingChanges wrote: »

Hey, lately for some reason I am really lacking energy. I feel like I am dragging myself through my gym classes. Would like to put more effort into them but my energy is holding me back.
I am eating sufficient amount of calories. All my vitamins, blood tests are fine and I don't drink caffeine.

Anyone experience something similar, how do you all get your energies up, especially before the gym?

I get this once a year, can last for over a month... just tired and you want to workout but your body doesn't seem to want to you to workout!!

What helps best for me
-more sleep
-black coffee before working out
-week off of the gym (I just did this for the first time in 3 years and it did wonders!)
-change your routine at the gym you could be bored!, I'd add a day off

That's all the unprofessional advice I have for you !

BrianSharpe

How much are you working out? Are you taking recovery days?

SideSteel

You may want to set your food diary to public/open.

bclarke1990

I'm 5'6 145 lbs and when I eat 1600 cals I feel weak and tired quite often. When I bump it up to 1900-2000, or even 2200+ I feel a lot better.

Fursian

If all else has been taken into consideration, could it be a motivation issue? Sometimes, for me, it really can come down to mind over matter. I'll be having to work harder some days to catch my brain out in the middle of excuses, and remind myself of where I came from/certainly don't want to re-visit.

tulips_and_tea

I think your answers to @Sam_I_Am77's questions could be keys to your sluggishness. If not, then maybe a short gym / workout break and a new program may be in order.

Not sure where you live but we just did the time change here and that always takes a bit to adjust to. I feel a bit more tired than usual, but this happens for a brief time every year, so I just wait it out.

LastingChanges

Thank you all for your input. I don't really want to open up my diary because it could be a little confusing, I quick add a lot of calories because I have so many things memorized by now (need to stop doing this though). I never go below 1600 and sometimes can go up to 2000 calories, but I mostly try to keep it at 1600-1700. I follow this whether exercising or not. I also weigh all my food, so I don't think it's a calorie or accuracy problem. I mostly eat oatmeal, fruits, nuts, salad with chicken, and something homemade for dinner. (And some left over halloween candy here and there, although havent had any past few days)

I don't think my exercising has been intense enough to earn a break. There are already some weeks that I am exercising only 3 times a week. I know in the past I've had decreased energy due to soreness or feel a little tired because body needs to recover.. but this feels like I am literally dragging myself even when I am not sore. Besides exercising I am very sedentary due to a desk job. Examples of my gym classes are: kickboxing, cross training, strength training etc. Treadmill I jog or walk on it 40 mins, nothing crazy.

It is not a health problem because I've had a thorough check up just recently. No extraordinary stresses, no alcohol. I exercise 3-5 days a week. There are some weeks here and there that I don't exercise at all or just 1 day. Maybe it is something I just need to wait out or put a little caffeine back in my life

If anyone has anything they found to up their energy in times like this, I am open to suggestions.

LastingChanges

Also in the past I always felt like exercising actually increased my energy in general.

gmallan

It doesn't sound like you're doing too much per se but maybe try cutting back or taking a break for a week or two. Just the gym classes perhaps. You could try upping your calories either a little or to maintenance for a while to see if that increases your energy.

I know you didn't ask for advice on this but what are you exercising for? What are your goals? Have you considered strength training? You're doing an awful lot of cardio

LastingChanges

gmallan wrote: »

It doesn't sound like you're doing too much per se but maybe try cutting back or taking a break for a week or two. Just the gym classes perhaps. You could try upping your calories either a little or to maintenance for a while to see if that increases your energy.

I know you didn't ask for advice on this but what are you exercising for? What are your goals? Have you considered strength training? You're doing an awful lot of cardio

Strength training is one of the classes offered at my gym, so I do take it once in a while. My goal is to lose 30 pounds. I could probably use a little bit more strength training.

tlw9903

LastingChanges wrote: »

tlw9903 wrote: »

Are you eating enough carbohydrate?

I don't eat gluten because I don't tolerate it well. But I replace it with other carbs, gluten free oatmeal, sweet potato, rice, etc. What % for carbs do you think is good to have set as goal?

What % calories from carb are you at right now? Maybe try increasing by 5-10% and see if that helps. Maybe you could try having some carb (fruit would be a good choice) 30 minutes or so before you exercise.

Lozze

If you're eating 1600 calories and then burning 400/500 calories (entirely possible in gym classes) it's likely you might not be eating enough. Up your calories and see if that helps.

amberlyda1

Maybe just take a few days/week off. Your body could just need a bit of a break

ToughHippieChick

LastingChanges wrote: »

Hey, lately for some reason I am really lacking energy. I feel like I am dragging myself through my gym classes. Would like to put more effort into them but my energy is holding me back.
I am eating sufficient amount of calories. All my vitamins, blood tests are fine and I don't drink caffeine.
Anyone experience something similar, how do you all get your energies up, especially before the gym?

I am ALWAYS lacking energy. I've been tired and dragging for a few years now. I thinks its a combo of being fat, old and not eating right. I take numerous vitamins, B shots, iron supplements and extra D. I sleep about 10 hours a night.
I have to force myself to workout every single time. getting dressed for the gym gets my head in the right place. I have myself trained when working out that every time a new song starts playing I push as hard as I can at whatever I'm doing. I wear out and dwindle off by the time the song is over. A new song comes on and it reminds me to push again.
That's the best I got.

LastingChanges

ToughHippieChick wrote: »

LastingChanges wrote: »

Hey, lately for some reason I am really lacking energy. I feel like I am dragging myself through my gym classes. Would like to put more effort into them but my energy is holding me back.
I am eating sufficient amount of calories. All my vitamins, blood tests are fine and I don't drink caffeine.
Anyone experience something similar, how do you all get your energies up, especially before the gym?

I am ALWAYS lacking energy. I've been tired and dragging for a few years now. I thinks its a combo of being fat, old and not eating right. I take numerous vitamins, B shots, iron supplements and extra D. I sleep about 10 hours a night.
I have to force myself to workout every single time. getting dressed for the gym gets my head in the right place. I have myself trained when working out that every time a new song starts playing I push as hard as I can at whatever I'm doing. I wear out and dwindle off by the time the song is over. A new song comes on and it reminds me to push again.
That's the best I got.

I know what you mean, I usually also get more energized when a good song comes on. Or I make myself stay on the treadmill longer by putting on a favorite song.

utahmomof10

Post edited to delete, as it was pertinent for a man, but I realized from her profile page that OP is a woman. So never mind! I hope you figure something out.

_Bropollo_

Could be a lot of things, OP:
-Too few calories (your weight loss goal is too aggressive)
-Possibly you are not making enough of the calories come from carbohydrates (glycogen stores are depleted)
-Iron/vitamin D deficient
-Sleep deprived
-Bored with current routine


Everything but the last one are easy enough to fix. If motivation is the issue, always remember why you started, and also remember that fitness goals are a marathon and not a sprint. a better body is the result of living a different lifestyle. You need to make changes you can live with, permanently. If you can't see yourself committing to it, don't do it. Maybe you are bored with your classes and the treadmill (aka the hamster wheel). Trying running outside for some scenery maybe? Sign up for an athletic competition to train for? Do some weight training? Just throwing ideas out there. If you would like some help with weight training, feel free to add me.

Also, if you have been on a weight loss phase for several months, it is healthy to take a week and eat at maintenance calories (setting MFP to maintain weight). Obviously you can still go to the gym during this week to maintain your conditioning. When you are in a deficit for a long time, it can temporarily slow your metabolism down, which will make it harder to lose additional weight and might make you feel tired/lethargic as well.

LastingChanges

crazyravr wrote: »

I have not read all the replies but I was in the exact same spot couple months ago. What helped me was the post I made on here. Most of the replies to it very informative very to the point, no BS. It made me realize I was not fuelling my body right and asking it to do to much. Since then I have upped my caloric intake a lot, added more carbs to my diet and am now able to lift (5x5), run lots and bike lots. Also am slowly gaining weight and building muscles. One of these days I will start another thread with all the updates etc. But for now all I am going to say is, listen to the people on here, most know what they are talking about.

Thanks for the advice. I am not on a low calorie diet, but agree upping my calories might help. Ive tried before the whole eating at tdee thing and used a fitbit, but the amount of calories it was telling me to eat was making me feel so stuffed and causing digestive issues (have a sensitive stomach).
I also find it hard to up my calories because there are consecutive days I might skip the gym, so those days I need to eat less calories. But for me that is really hard to plan because I prep all my meals in advance and make a weekly food plan. Meaning I like to eat the same amount of calories each day whether I am going to the gym or not (in order to make my life easier). But I am seeing that is probably not an ideal plan and need to increase my calories based on the day.

How many calories would you suggest I eat on gym days and how many calories on regular days ?
I am about 5'5, 150lbs, female. I do cardio or strength classes which I think I burn like 400 cals. And if I do treadmill that same day its like additional 200-300.

tracefan

I am with you on this. I'm so tired. I get to the gym at 8am. I usually run 3 miles, do weights. OK then around noon I'm so exhausted. I feel like could sleep for a week. I'm tired to begin with, I just have lost all energy.

ajcsviper

When you sleep has anyone ever told you that they've heard you stop breathing for short pauses? Sleep apnea does not allow you to reach a deep sleep where the quality rest is. Just a thought to rule out and take a look at.