Exhausted When I Strength Train
mila_lova
Posts: 163 Member
I started doing the Strong & Sculpted program by Brad Schoenfeld about three weeks ago. I am in my fourth week of his strength training program. I lift 3 times each week, doing 4 X 10 of these exercises:
1. Machine Chest Press
2. Low Cable Row
3. Overhead Press
4. Squats
5. Lunges
6. Glute Brides
Before this program, I strength trained on and off (mostly off) for the past four years. I have a Fitbit and usually eat within the range it gives me (1,700 to 2,000) which depends on how active I am. I also do cardio at least five days each week because I want to get steps. I usually do around 45 minutes of cardio, sometimes I do two workouts a day.
I did not start paying attention to macros until a few days ago, I've been trying to get as much protein as possible.
I am completely exhausted. For the past three days, I've slept 11 hours. Today I feel really dazed. I know the content of my diet isn't great. Looking at my diary, my choices may seem dumb but I'm so new to this and I need help learning.
Another thing, I'm 5'6 and 148 lbs (BMI 24ish), I'm eating at a calorie deficit while strength training because I want to lose weight and preserve muscle mass. If I did a body recomposition instead of weight loss, I'd eat at maintenance right? Would I feel better physically? But am I too fat for body recomp? Or am I just going through growing pains while my body adjusts to the program? Help!
1. Machine Chest Press
2. Low Cable Row
3. Overhead Press
4. Squats
5. Lunges
6. Glute Brides
Before this program, I strength trained on and off (mostly off) for the past four years. I have a Fitbit and usually eat within the range it gives me (1,700 to 2,000) which depends on how active I am. I also do cardio at least five days each week because I want to get steps. I usually do around 45 minutes of cardio, sometimes I do two workouts a day.
I did not start paying attention to macros until a few days ago, I've been trying to get as much protein as possible.
I am completely exhausted. For the past three days, I've slept 11 hours. Today I feel really dazed. I know the content of my diet isn't great. Looking at my diary, my choices may seem dumb but I'm so new to this and I need help learning.
Another thing, I'm 5'6 and 148 lbs (BMI 24ish), I'm eating at a calorie deficit while strength training because I want to lose weight and preserve muscle mass. If I did a body recomposition instead of weight loss, I'd eat at maintenance right? Would I feel better physically? But am I too fat for body recomp? Or am I just going through growing pains while my body adjusts to the program? Help!
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Replies
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You are exhausted because you are over training ...I also wonder if you are eating enough calories? You need to have at least one , one hundred percent rest day ...4
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Try skipping a strength workout and see if you feel better.
What do you do for cardio?
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I think you're probably overtraining. Working out 5 days a week with two of those being two a days is a lot. Also, if you're eating at a deficit you will lose muscle mass in addition to fat. Just the name of the game- competitive lifters and bodybuilders deal with this a lot where they'll bulk and then cut. But make sure you're having a rest day and eating enough!
In terms of being exhausted though, for me I always found strength training made me more exhausted and hungry than cardio. I could run 7 miles and generally be fine through my day, but an hour of strength training and it was all naps and eating forever.1 -
I would cut down on the cardio. Drop two days so that you are doing it three and strength training three. Try that for a few weeks and see how you feel.3
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Thank you so much everyone! I think I will start strength training two days and doing cardio two days, and no more working out twice in one day. I appreciate your support!0
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Definitely add more water to your day. Start with 500ML before working out, and then the same afterwards. Always hydrate during the workout as well.
Then make sure you're well hydrated before sleep.
You'd be surprised at what a positive effect that much water will have on your training.2 -
Overtraining and undereating
Take a deload week2 -
NickIandolo wrote: »Definitely add more water to your day. Start with 500ML before working out, and then the same afterwards. Always hydrate during the workout as well.
Then make sure you're well hydrated before sleep.
You'd be surprised at what a positive effect that much water will have on your training.
And if she's already well hydrated this could just mess with her electrolyte balance which just exacerbates feeling *kitten*0 -
Thank you! You guys made me decide to start measuring my water. I assumed I was drinking enough, but now I'm not sure if I am or if I'm drinking too much.0
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I agree with ndj. You are prob overtraining if you're that wiped out. Try scaling back a bit and see how you feel. You can check your resting great rate in the morning to see how you're recovering.1
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Lifting 3 times a week with moderate cardio is not super likely to result in over training, even if in a calorie deficit...
OP, you said you've been tired the past 3 days? Sure it's not illness or stress that's made you extra tired lately?
Definitely get some rest if you're feeling lousy, but I find it really hard to believe that you're truly "over training" with this schedule, unless your cardio is really hard core.2 -
TresaAswegan wrote: »Lifting 3 times a week with moderate cardio is not super likely to result in over training, even if in a calorie deficit...
OP, you said you've been tired the past 3 days? Sure it's not illness or stress that's made you extra tired lately?
Definitely get some rest if you're feeling lousy, but I find it really hard to believe that you're truly "over training" with this schedule, unless your cardio is really hard core.
I agree with you. Most people will never get close to overtraining; usually they're under recovering.
First thought is to make sure you're getting enough nutrients in your diet, specifically Vitamin B12 & Iron. Second, you're doing waaaay too much cardio. Keep the 3 days of lifting and lose 2-3 days of cardio. If you feel you just have to do something, do an active recovery workout - mobility work, a walk, etc. Third, don't eat according to "how active you are". Rest days are usually the days you need calories because you're rebuilding from the day before's workout! Also, find a set calorie amount and try to hit everyday, same with macros.2 -
@Sued0nim Sorry I replied to earlier posters saying that I'm going to exercise less this week to see how I feel. I'm planning on doing two more cardio sessions this week, one more strength session (with much lighter weights), and no more working out twice in one day. I usually eat in the calorie range my Fitbit gives me, which is like 1700-2000 depending on how active I am. Water was just the piece of the puzzle I hadn't thought of yet.0
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TresaAswegan wrote: »Lifting 3 times a week with moderate cardio is not super likely to result in over training, even if in a calorie deficit...
OP, you said you've been tired the past 3 days? Sure it's not illness or stress that's made you extra tired lately?
Definitely get some rest if you're feeling lousy, but I find it really hard to believe that you're truly "over training" with this schedule, unless your cardio is really hard core.
you missed the
Plus 45 minutes of cardio, sometimes twice a day five times a week
eating 1700-2000 calories at 148lbs (TDEE would be closer to 2500)0 -
Sorry cross posted with you
I'd plan on an enforced rest for 7 days ...no cardio, more calories
Cos it may even be a bug and that will help you too0 -
TresaAswegan wrote: »Lifting 3 times a week with moderate cardio is not super likely to result in over training, even if in a calorie deficit...
OP, you said you've been tired the past 3 days? Sure it's not illness or stress that's made you extra tired lately?
Definitely get some rest if you're feeling lousy, but I find it really hard to believe that you're truly "over training" with this schedule, unless your cardio is really hard core.
she is training seven days a week and sometimes twice a day, if that is not over-training then I don't know what is...1 -
OP - ideally you would strength train M W F and then mix in cardio on T Th Sat and take Sunday as 100% rest day ...2
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Also, thank you so much guys for giving me a reality check. I tend to push things too far and be an extremist, that's how I gained weight in the first place. I'm trying hard to learn moderation. Thanks for helping me see I was overtraining.0
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OP just curious what you are doing for cardio, you never really said. How high intensity is it?0
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@TresaAswegan
I do the elliptical at about 130 strides/min or go for really long walks around my neighborhood. I think the problem is that some days I would do 45 min of cardio in the morning then 45 min of weight lifting in the evening, and I'd do cardio almost every day.0 -
OP - ideally you would strength train M W F and then mix in cardio on T Th Sat and take Sunday as 100% rest day ...
I would agree with this style of alternate days of strength and cardio.
Doing a high volume of exercise isn't easy in a calorie deficit and when you are struggling it's normally recommended to reduce the volume but try and keep the intensity up. Quality not quantity!
Question OP - as you are following a program what does Brad Schoenfeld say about fitting in cardio?1 -
At 5'6 and 148, I would think that a recomp would be better than trying to "lose weight." There's a pretty thorough thread on the forums explaining recomp.1
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I assume you do too much cardio while lifting is secondary. Switch it around, lifting and gaining muscle will burn off fat naturally the more muscle you gain.1
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I admire your tenacity. You are getting great advice here.1
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@TresaAswegan
I do the elliptical at about 130 strides/min or go for really long walks around my neighborhood. I think the problem is that some days I would do 45 min of cardio in the morning then 45 min of weight lifting in the evening, and I'd do cardio almost every day.
Walking is low intensity, easy to recover from. Actually can aid in recovery from lifting. I've found that the elliptical is also pretty easy recovery wise (for me anyway) because it is low impact.
There is nothing wrong with a walk in the AM and lifting in the PM, or even two walks a day.
If anyone is familiar with Eat To Perform, they actually encourage people to do lots of LISS cardio and get their step counts up so they can eat more.
With your lifting schedule and the moderate nature of your cardio, I still don't believe this is over training. You'd have to do a TON of walking to be "over training" from walking....
That being said, like I mentioned above, certainly rest is you aren't feeling well. But I don't think you're over exerting yourself so much that you need to worry. If you like taking walks, take walks.
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TresaAswegan wrote: »@TresaAswegan
I do the elliptical at about 130 strides/min or go for really long walks around my neighborhood. I think the problem is that some days I would do 45 min of cardio in the morning then 45 min of weight lifting in the evening, and I'd do cardio almost every day.
Walking is low intensity, easy to recover from. Actually can aid in recovery from lifting. I've found that the elliptical is also pretty easy recovery wise (for me anyway) because it is low impact.
There is nothing wrong with a walk in the AM and lifting in the PM, or even two walks a day.
If anyone is familiar with Eat To Perform, they actually encourage people to do lots of LISS cardio and get their step counts up so they can eat more.
With your lifting schedule and the moderate nature of your cardio, I still don't believe this is over training. You'd have to do a TON of walking to be "over training" from walking....
That being said, like I mentioned above, certainly rest is you aren't feeling well. But I don't think you're over exerting yourself so much that you need to worry. If you like taking walks, take walks.
This is my philosophy as well. It takes minimal effort to walk, can be made to fit your schedule and can be really fun if you enjoy the outdoors.4 -
trigden1991 wrote: »TresaAswegan wrote: »@TresaAswegan
I do the elliptical at about 130 strides/min or go for really long walks around my neighborhood. I think the problem is that some days I would do 45 min of cardio in the morning then 45 min of weight lifting in the evening, and I'd do cardio almost every day.
Walking is low intensity, easy to recover from. Actually can aid in recovery from lifting. I've found that the elliptical is also pretty easy recovery wise (for me anyway) because it is low impact.
There is nothing wrong with a walk in the AM and lifting in the PM, or even two walks a day.
If anyone is familiar with Eat To Perform, they actually encourage people to do lots of LISS cardio and get their step counts up so they can eat more.
With your lifting schedule and the moderate nature of your cardio, I still don't believe this is over training. You'd have to do a TON of walking to be "over training" from walking....
That being said, like I mentioned above, certainly rest is you aren't feeling well. But I don't think you're over exerting yourself so much that you need to worry. If you like taking walks, take walks.
This is my philosophy as well. It takes minimal effort to walk, can be made to fit your schedule and can be really fun if you enjoy the outdoors.
Agreed. I have to walk a lot to keep my joints limber. It had never affected my recovery.
Running is a different story.1
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