Struggling at the gym

nicolega2001
nicolega2001 Posts: 48 Member
edited November 22 in Fitness and Exercise
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.
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Replies

  • nicolega2001
    nicolega2001 Posts: 48 Member
    2000 calories/day. not low carb
  • armstrongchloe
    armstrongchloe Posts: 43 Member
    Hydrating properly?
  • armstrongchloe
    armstrongchloe Posts: 43 Member
    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.
  • nicolega2001
    nicolega2001 Posts: 48 Member
    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.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    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.
  • nicolega2001
    nicolega2001 Posts: 48 Member
    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!
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    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. ;)
  • wanzik
    wanzik Posts: 326 Member
    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.
  • JnineGains
    JnineGains Posts: 136 Member
    I have gone from 1700 calories to 1400- to 1200 a day now. Try a coffee before your workout :) Keep up the good work!
  • snowflake954
    snowflake954 Posts: 8,399 Member
    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.
  • jondspen
    jondspen Posts: 253 Member
    edited October 2017
    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.
  • jemhh
    jemhh Posts: 14,261 Member
    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.
  • nicolega2001
    nicolega2001 Posts: 48 Member
    jemhh 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.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    nicolega2001 wrote: »
    jemhh 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?
  • nicolega2001
    nicolega2001 Posts: 48 Member
    cwolfman13 wrote: »
    nicolega2001 wrote: »
    jemhh 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?

    I knew someone would ask that! I can't remember exactly what it was to be honest. I sort of rounded it in my mind as between 120-140.
  • jemhh
    jemhh Posts: 14,261 Member
    nicolega2001 wrote: »
    cwolfman13 wrote: »
    nicolega2001 wrote: »
    jemhh 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?

    I knew someone would ask that! I can't remember exactly what it was to be honest. I sort of rounded it in my mind as between 120-140.

    I would not stress about target heart rates. However, if you are interested in them, I would follow the American Heart Association's suggestion to start out aiming at 50% and gradually increase from there.

    http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Target-Heart-Rates_UCM_434341_Article.jsp#.WeY5YGhSyM8
  • FatWithFatness
    FatWithFatness Posts: 315 Member
    Coffee, caffeine is your friend.
  • nicolega2001
    nicolega2001 Posts: 48 Member
    FatWithFatness wrote: »
    Coffee, caffeine is your friend.

    You're the second person who has said that on this thread. Very interesting to me! I had never considered that before. I think I assumed it would make me feel dehydrated.
  • heybales
    heybales Posts: 18,842 Member
    It provides more water then it would cause you to lose - unless you are just over-reactive to it.
    If it keeps you up at night because of drinking too late - that's no good then.

    And if it's a matter of muscles are too tired to push your HR up to a level you reach other days without too much difficulty - look at why muscles may be tired.

    Lack of sleep, didn't recover well from last workout because of that or too big a diet, lack of food or wrong foods for you and blood sugar is lower this time.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    nicolega2001 wrote: »
    FatWithFatness wrote: »
    Coffee, caffeine is your friend.

    You're the second person who has said that on this thread. Very interesting to me! I had never considered that before. I think I assumed it would make me feel dehydrated.

    I would take HR zone training with a grain of salt as there are numerous things that can affect it. It's something I watch when I'm riding, but I don't get too wrapped up in it.

    A nice conversational pace endurance ride in the afternoon usually has me somewhere between 130-140...that same ride done in the morning after a cup or two of coffee will have me at 150+. It doesn't really mean anything...my level of effort is the same, it's just that my HR is "artificially" raised with the caffeine...and likely some raised cortisol levels as they tend to be high in the AM.
  • CSARdiver
    CSARdiver Posts: 6,252 Member
    Well congrats on the life change and welcome aboard! The most important part in the beginning is to make small changes that you can maintain for your lifetime. Make friends at the gym if you can to keep you going.

    When I got back into shape I was doing ~30 mins on the various cardio machines and mixing in some light lifting. As the weight came off I pushed it a bit harder and increased the intensity slowly, but steadily.

    Some tips that kept me going - I drank coffee (I limit myself to 1 cup in the morning and 1 in the afternoon) ~1 hour before workouts if tired. I kept a small pouch of jelly beans and ate 1 every 5 mins. I carried a 16 oz water bottle and took small sips to stay hydrated and usually finished this off in the daily 1 hr workouts.
  • jemhh
    jemhh Posts: 14,261 Member
    nicolega2001 wrote: »
    FatWithFatness wrote: »
    Coffee, caffeine is your friend.

    You're the second person who has said that on this thread. Very interesting to me! I had never considered that before. I think I assumed it would make me feel dehydrated.

    Some people may use coffee as a preworkout but I wouldn't suggest it in this situation.

    As of a month ago, you were completely overweight and out of shape. It is reasonable to expect that there will be days when you struggle in the gym. That's just part of working your way into shape and even most in shape people have bad gym days now and then. If anything, my concern is the focus on a target heart rate. I don't see the point of it when starting from zero and just getting up and moving on a regular basis is a fantastic goal. I mean, I've been there--sedentary and obese--and I think that focusing on a heart rate would only have been a distraction, or an unneeded complication.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    jemhh wrote: »
    nicolega2001 wrote: »
    FatWithFatness wrote: »
    Coffee, caffeine is your friend.

    You're the second person who has said that on this thread. Very interesting to me! I had never considered that before. I think I assumed it would make me feel dehydrated.

    Some people may use coffee as a preworkout but I wouldn't suggest it in this situation.

    As of a month ago, you were completely overweight and out of shape. It is reasonable to expect that there will be days when you struggle in the gym. That's just part of working your way into shape and even most in shape people have bad gym days now and then. If anything, my concern is the focus on a target heart rate. I don't see the point of it when starting from zero and just getting up and moving on a regular basis is a fantastic goal. I mean, I've been there--sedentary and obese--and I think that focusing on a heart rate would only have been a distraction, or an unneeded complication.

    Agreed...

    Heck, all I did for awhile was go for walks everyday...I doubt my HR was up much.
  • LiftHeavyThings27105
    LiftHeavyThings27105 Posts: 2,086 Member
    @nicolega2001 - awesome job on the life style change. And, it is exactly that - a life style change. All I would like to add to this thread is that you continue....day in, day out. Even when you do not feel like it. Adherence is super important (now, it is also SUPER important to take diet breaks and gym breaks.....we are not there yet, right?).

    What I mean by "day in, day out" is that you are creating a habit. A new habit is hard to keep and easy to loose. So, from that perspective.....

    Make small changes slowly....give your body time to react | respond.

    Hey, you got this! It is simple, right? Now, I did not say that it is easy.....that it sure as <kitten> ain't. But, it is simple!
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