Feeling tired and fatigue after workout

ScrumptiousKoala

Hello! I am quite new to the my fitness pal community. I have gained 20 pounds this year and decided to live a healthier lifestyle a couple weeks ago. My mother is very worried about my unhealthy lifestyle and I think I would just give myself a year to try and see if it works out for me. I often feel really tired and fatigue after workout. I workout in the evening so I think it should be fine If I just go to bed afterwards but the problem is that I also felt very tired the next day and I almost fell asleep. My question is that if it is normal for people who just started workout? Should I cut down more exercise or keep going until my body adapt to it? Thank you!

sllm1

You'll adapt. It takes a few weeks in the beginning.

How many calories are you eating? Do you eat a fair amount of protein?

jemhh

It's not abnormal. How much sleep are you getting and how much are you eating?

charlenekapf

I also feel drained especially when eating lower than maintenance. B vitamins greatly helped me before and after working out. Night and day difference. Make sure it's not just b6 or b12 but a complex.

LivingtheLeanDream

How is your protein intake? also if you are eating low carb that could be the cause of fatigue.

burtisfamily7

I would get your Vitamin labs done and a cortisol test for adrenal fatigue. I had the same thing, i would HAVE to nap after working out. My Vit D was very very low at 9, (supposed to be 80 or higher) as well as my B12 was 166 (supposed to be 800 or higher) And i had some adrenal fatigue, a few things I had to tweak and now im ready to rock and roll" But the muscle fatigue was so much worse than just getting "used" to a workout. The tiredness. I also have Lupus and Hashimotos hypo thyroid.

Also make sure you fuel your body and are getting the proper calories! You need carbs (good ones) And good fat and fiber and and and lol I didn't start losing weight until i UPPED my carbs. I don't even pay attention to my carb numbers, i believe I'm in the 150 to 200 net carbs a day, from natural whole foods and fruits and veggies. I am gluten free. I also have a high fat diet, i feel better mentally and physically. And my high cholesterol has gone down. As im not heavy lifting, I don't eat an extreme amount of protein, probably 60 ish.

I am a firm believer in macros Vs just the CICO. Hands down, making sure you get your potassium, calcium, etc etc are so important. Making sure you get the right amount of protein/carbs/fat to fuel your body.. This is what will give you energy and start healing your body! Sorry, im a Nurse, don't mean to lecture! But if it was all about CICO there wouldn't be so many posts about people not being able to lose, feeling fatigued, brain fog etc

Just start walking, that simple, if your feeling such fatigue, walking vs a rigorous workout program that makes you tired will help keep you on track and not giving up! To start!

AnnPT77

How fast are you losing (or trying to lose)? With 20 pounds to lose, you should be losing no more than about 1 pound per week, and you should cut that back to half a pound a week at 10 pounds to go.

Are you eating back exercise calories? You may not need to eat back all of them, if you think they're over-estimated, but you should be eating some back if you're working out hard. (There's nothing wrong with working out hard while losing weight.)

Are you drinking enough water? Dehydration can also manifest as fatigue.

Do you believe that your sleep is deep and restful? Some people have difficulty sleeping well if they sleep soon after exercise.

Are you allowing for recovery time, if your exercise regimen would require that? If you're doing intense cardio daily, or lifting daily, maybe you could try interspersing more rest days, or days with some easier steady-state ("could do it for hours") exercise like walking, easy cycling, etc.

Are you eating a solid breakfast in the morning, including a reasonable amount of protein, plus perhaps some fiber-rich component? If you eat a carb-intense or sugar-y breakfast (even if within your calories), it's possible your energy spike from the food will be relatively brief, followed by a bit of a crash.

And +1 to the idea of getting enough protein (especially), fats (especially from healthy sources), and eating at least 5 daily servings of fruit/veg.