Fatigue in the gym
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Tkb1331
Posts: 22 Member
I've been feeling fatigued lately at the gym, can't lift as much, I'm doing upper/lower 4 days a week, cardio 6 days a week. Am I just hitting some sort of wall, should I lessen the cardio? Caffeine? Any suggestions would help, I'm also eating approx 1400 calories a day, I'm 180lbs lost 10lbs so far have another 10 to go. Thanks for your input!
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Replies
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Maybe you're not recovering enough and need to take a few rest days?1
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Yea maybe it's the cardio, I think I'll try 5 days a week instead, thanks!0
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When do you eat?? I find that if I eat a protein bar a half hour before working out, I have enough energy to get through my workout. Also, I chug water through my cardio. Then when I get home I have a protein shake. I don't know how tough your workouts are but maybe you just don't have enough nutrients in you close enough to your workouts to get through them.
Lastly, I eat a substantial meal two hours before. I work out in the evening so I eat my dinner.. something like chicken and veggies at like 4pm or so and workout at like 630pm or so and have my protein bar at 6.
This has all helped me. I had the same problem and it was due to not eating enough and not at the right time.
Hope this helps!2 -
You know what you're absolutely right, I usually don't eat anything before I go to the gym, it's hard trying to lose weight and gain muscle at the same time! Thanks, that was a big help1
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No problem! For so long I wasn't eating anything and felt like poop at the gym. All the sudden, I changed my eating and hit my spinning class and rocked it! Amazing how that works!1
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I'll let you know how it goes0
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tbaker1331 wrote: »You know what you're absolutely right, I usually don't eat anything before I go to the gym, it's hard trying to lose weight and gain muscle at the same time! Thanks, that was a big help
It's very unlikely that you'll gain much muscle while in that severe of a deficit. It just doesn't work that way. If you only have 10lbs to go you should up your calories a bit, that's quite the deficit you have. Especially with training 6 days a week. Props for taking people's advice though
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1400 calories is very low. I would up calories to 1900 and since you're lifting weights also, I would only do cardio on off days.1
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You are not eating enough. At 1400 cals you probably aren't retaining muscle either.
Up your calories to a .5 lbs a week loss, get .8-1g protein per lbs of ideal bodyweight.
Cut your cardio to alternate days.
Eat back 75% of your exercise calories, adjust so you are losing at your weekly goal after 2-3 weeks.
You will start feeling better, and performing better once you are eating at a reasonable deficit.
Take good care of your body- you've got it for life.
Cheers, h.6 -
Yikes! 1400 calories a day is not enough if you do that much cardio and strength training. The fatigue is more than likely due to your body's need to recover. Try upping your intake for the next few weeks.
With the amount of working out you do it should have minimal impact on your weight gain. Gains will likely be muscle mass slowly building.1 -
1400 calories is not enough for the training you are doing. Experiement: up it to 2000 and see how your sessions improve! Consume carbs approx 1 hour before your session1
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tbaker1331 wrote: »can't lift as much
approx 1400 calories a day
have another 10 to go
Losing fat and gaining muscle simultaneously usually doesn't happen... If you're doing cardio 6 times a week then yeah you're losing a lot of fat... but you're probably losing some muscle as well.1 -
tbaker1331 wrote: »I've been feeling fatigued lately at the gym, can't lift as much, I'm doing upper/lower 4 days a week, cardio 6 days a week. Am I just hitting some sort of wall, should I lessen the cardio? Caffeine? Any suggestions would help, I'm also eating approx 1400 calories a day, I'm 180lbs lost 10lbs so far have another 10 to go. Thanks for your input!
that's your problem
Eat to fuel your body, rest to allow your body time to repair3 -
why on earth are you only eating 1400 cals?! :huh: :noway:
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In case you missed the previous 10 answers, you need to eat a lot more. I'm 5'11 180 and am losing fairly rapidly on 2000 calories/day with a similar routine.
If you're only 10 lbs from your goal, there's absolutely no reason to restrict that much.1 -
Extreme weight loss, or
Energy/gains.
Pick one. You can't have them both.2 -
Yeah echoing everyone... 1400 calories for a guy is extremely too low.1
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well I can see you're answer is quite clear.
1400 calories?
I eat more than that as a grown adult woman.2 -
Eat more, lessen the cardio.1
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Thanks guys! So it seems pretty unanimous then, will up calorie intake and see how it goes, I've just been so happy with the weight loss that I didn't want to change anything about what I was doing, but I think I have to since I'm not preforming in the gym, hopefully I'll still lose weight eating approx 2000 calories a day. Thanks again all of you for your help!7
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