When will exercise stop making me so fatigued?

carpe_vinum
carpe_vinum Posts: 53 Member
in Fitness and Exercise
Hi -

So I do an hour of intensive kickboxing at a martial arts studio six days a week and restorative Yoga on Sundays. I am extremely exhausted/fatigued after kickboxing. I've been at it nearly three months and have been looking forward to the promised "more energy" as a result of sticking to my program. When will it kick in? I pass out by 9 pm and my husband doesn't like it.

Thoughts and help appreciated.
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Replies

  • Joreanasaurous
    Joreanasaurous Posts: 1,384 Member
    I would look into your diet. You might not be fueling your body enough.
  • Spooky_Scully
    Spooky_Scully Posts: 73 Member
    Not getting enough carbohydrates could contribute to fatigue, as could dehydration. Otherwise, see your doctor - I was tired all the time, turns out I was low in iron. Upped my red meat intake and now I feel amazing!
  • mschicagocubs
    mschicagocubs Posts: 774 Member
    How many calories a day are you eating? You need to make sure you are fueling your body
  • dixiewhiskey
    dixiewhiskey Posts: 3,333 Member
    When you get in better shape it becomes better... That and you need good carbs in your diet. How many grams do you get in a day?
  • carpe_vinum
    carpe_vinum Posts: 53 Member
    I'm not paying close attention to my carb intake; I am focusing on calories and, in truth, stay right around 1200. For this week I'll pay more attention to tracking my carbs. Would it help to have carbs pre-workout or post?

    It's so strange because my body craves the exercise; I really love kickboxing. I just hate the absolute slug feeling which sets in around 830, especially since I used to be such a night owl.

    Thank you, everyone, for giving me ideas to consider.
  • mschicagocubs
    mschicagocubs Posts: 774 Member
    Are you eating back your calories. If you are doing 1200/day you definitely need to be eating back your exercise calories.

    You should actually be eating more than 1200/day period.
  • DavPul
    DavPul Posts: 61,406 Member
    I'm not paying close attention to my carb intake; I am focusing on calories and, in truth, stay right around 1200. For this week I'll pay more attention to tracking my carbs. Would it help to have carbs pre-workout or post?

    It's so strange because my body craves the exercise; I really love kickboxing. I just hate the absolute slug feeling which sets in around 830, especially since I used to be such a night owl.

    Thank you, everyone, for giving me ideas to consider.

    i think we have found the problem
  • bcattoes
    bcattoes Posts: 17,299 Member
    I'm not paying close attention to my carb intake; I am focusing on calories and, in truth, stay right around 1200. For this week I'll pay more attention to tracking my carbs. Would it help to have carbs pre-workout or post?

    It's so strange because my body craves the exercise; I really love kickboxing. I just hate the absolute slug feeling which sets in around 830, especially since I used to be such a night owl.

    Thank you, everyone, for giving me ideas to consider.

    A rest day now and then probably would also help. You are eating pretty low calories and exercising 7 days a week, 6 of them very intensely. Do not underestimate the importance of rest.
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    I would look into your diet. You might not be fueling your body enough.

    ^^ This


    Went I went from couch potato to doing daily exercise, I had to increase my calories from 1600 to 1900. After about three days it "kicked in," as you put it, tons of energy, like teenager energy.
  • carpe_vinum
    carpe_vinum Posts: 53 Member
    The MFP program suggests 1200 for my size/exercise level; what do you recommend? I am open to suggestion because I really want to feel better!
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    I'm not paying close attention to my carb intake; I am focusing on calories and, in truth, stay right around 1200. For this week I'll pay more attention to tracking my carbs. Would it help to have carbs pre-workout or post?

    It's so strange because my body craves the exercise; I really love kickboxing. I just hate the absolute slug feeling which sets in around 830, especially since I used to be such a night owl.

    Thank you, everyone, for giving me ideas to consider.

    i think we have found the problem

    Oh, wow! No kidding! You can't be doing kickboxing on 1200! 1200 calories is for tiny people who are either couch potatoes or have medical conditions.
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    I'm not paying close attention to my carb intake; I am focusing on calories and, in truth, stay right around 1200. For this week I'll pay more attention to tracking my carbs. Would it help to have carbs pre-workout or post?

    It's so strange because my body craves the exercise; I really love kickboxing. I just hate the absolute slug feeling which sets in around 830, especially since I used to be such a night owl.

    Thank you, everyone, for giving me ideas to consider.

    1200 calories is considered the bare minimum for a sedentary woman. You're not sedentary. If you aren't already logging your exercise here and eating the extra calories the site gives you, then start. Though reevaluating your calorie goals altogether might not be a bad idea.

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    I'm not paying close attention to my carb intake; I am focusing on calories and, in truth, stay right around 1200. For this week I'll pay more attention to tracking my carbs. Would it help to have carbs pre-workout or post?

    It's so strange because my body craves the exercise; I really love kickboxing. I just hate the absolute slug feeling which sets in around 830, especially since I used to be such a night owl.

    Thank you, everyone, for giving me ideas to consider.

    1200 calories is considered the bare minimum for a sedentary woman. You're not sedentary. If you aren't already logging your exercise here and eating the extra calories the site gives you, then start. Though reevaluating your calorie goals altogether might not be a bad idea.

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets


    ^^^ Right here, OP. Follow the advice in the link above!
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    The MFP program suggests 1200 for my size/exercise level; what do you recommend? I am open to suggestion because I really want to feel better!

    MFP also expects you to log your exercise and eat those calories back. So even when it recommends 1200, if you are exercising, it expects you to eat more on those days.

    Also what weight loss goal per week did you choose? People often choose a goal that is too high for their weight loss goal.
    And which activity level did you choose? I find the sedentary setting here is pretty low. Most would be safe to go with the lightly active (this does not include exercise so bear that in mind when choosing).
  • Joreanasaurous
    Joreanasaurous Posts: 1,384 Member
    The MFP program suggests 1200 for my size/exercise level; what do you recommend? I am open to suggestion because I really want to feel better!

    Ideally I would find your TDEE and eat 20% less than that.

    However if you are going to be following the MFP suggestion of 1200, keep in mind that it a base number to each before working out. The deficit is already built it, so you should be eating all your workout calories back as well.

    Eating just 1200 is way way way too low.
  • sjohnny
    sjohnny Posts: 56,142 Member
    I'm not paying close attention to my carb intake; I am focusing on calories and, in truth, stay right around 1200. For this week I'll pay more attention to tracking my carbs. Would it help to have carbs pre-workout or post?

    It's so strange because my body craves the exercise; I really love kickboxing. I just hate the absolute slug feeling which sets in around 830, especially since I used to be such a night owl.

    Thank you, everyone, for giving me ideas to consider.

    i think we have found the problem

    This. And as far as when to eat your carbs. Just eat them. It probably doesn't matter. If you find you feel better eating them at a certain time then do that. Otherwise just EAT.
  • jlapey
    jlapey Posts: 1,850 Member
    Just as soon as you eat enough to fuel what you are doing and rest enough to recuperate from it. Find the balance.

    ETA: The links posted previously are excellence sources for doing just that.
  • AllonsYtotheTardis
    AllonsYtotheTardis Posts: 16,947 Member
    The MFP program suggests 1200 for my size/exercise level; what do you recommend? I am open to suggestion because I really want to feel better!

    Let me guess - you told it you wanted to lose more than 1 lb per week.

    hint - with the amount you have to lose, you shouldn't be trying for more than 1 lb per week
  • Kita328
    Kita328 Posts: 370 Member
    Sounds like to me you are not eating enough or not eating quality foods.

    For example, in my own experience:
    I know that even if I eat enough calories and if I eat most calories from processed foods I feel sluggish. Exhaustion usually happens from not eating enough calories to fuel my day. That is just my own personal opinion.

    I changed from MFP's calorie goal to TDEE method.

    Good luck..its takes some time to figure out what your body is telling you... just listen to what its telling you- right now its telling you your doing too much.
  • WaterBunnie
    WaterBunnie Posts: 1,371 Member
    Do you eat back your exercise calories? Try eating them forward before you've burned them on kickboxing days, i.e spread across breakfast and lunch as extra protein and carbs if you have your class before you eat dinner, that way you've already got the energy in the tank when you work out because your body has a hard time drawing energy from stored fat at a fast enough rate to fuel the intensity of your burn during that workout period. Your brain also needs the blood glucose you are rapidly depleting yourself of which is why you're getting so tired.



    .
  • Pinkranger626
    Pinkranger626 Posts: 460 Member
    definitely up the calories like others have said, and give yourself a rest day. If you keep going balls to the wall all the time you could be setting yourself up for an injury too. Restorative yoga is awesome and you shoudl definitely keep that but maybe 5 days of kickboxing and a rest day where you do something light like walking will make a huge difference.
  • PJPrimrose
    PJPrimrose Posts: 916 Member
    IMHO you are eating way too little and exercising too much. Your poor muscles, and probably your mind, need downtime! I do Tae Kwon Do /Judo/Hapkido 3 days a week and lift weights 2 days a week. I'm 5'9", 44, and weigh 149 lbs (goal is 145). They program suggests 1750 on the days I DON'T work out. I take Wednesday and Sundays off for recuperation. I alternate between MA and weight lifting every other day to give my upper and lower body some down time also. This is very important! You need recovery time for intense aerobic exercise too. Kickboxing burns a lot of calories and puts stress on your muscles especially if you do any sparring or a ton of drills/ the aerobic "tae bo" kind. BTW, I'm an experienced MA student. Even with the muscles for doing this full-contact sport style I still NEED physical down time. Good luck!
  • superdeformedchibi
    superdeformedchibi Posts: 23
    MFP recommended 1200 for me as well (probably because I'm 5'0" and only lightly active) but I didn't realize I was supposed to be eating the calories back from the exercise. I poked around on the boards and that's how I found out. Now, I'm eating 1350-1400 and things are going much smoother for me in terms of energy level and weight loss progress. Give your daily intake of calories a tweak and see if that helps you. Everyone is different so it might take some experimentation to find what works best for you but it seems like calories are good place to start if energy level is the problem. BTW, I wish I could love kickboxing in the morning like you do (I can't seem to love anything more than my bed first thing in the morning so I exercise in the afternoon instead!). Good luck with your journey!
  • michellewelch2010
    michellewelch2010 Posts: 147 Member
    I agree you are eating too little if you are kickboxing an hour 6 days a week. Up your calories per day by a couple hundred and eat back some of your burned calories.

    BUT... You have also chosen a seriously intense workout. I did boxing in high school. I was young and not eating on a diet, yet I would also be out cold as soon as I got home, ate and showered. Maybe you could try alternating with another workout every other day? See if that helps?
  • sarafischbach9
    sarafischbach9 Posts: 466 Member
    It seems like you are very active. If you're still feeling fatigued after this long, then its either because 1. you aren't eating enough to fuel your workouts or 2. you are over-exerting yourself, or a mixture of both. Personally, I think it is more of 1, because I think you have a good activity level. I would take a look at your diet and see how much/what you are eating. Good luck!

    I know about exhaustion. Sometimes I am more fatigued than others. I feel ok this week, but the week before my period I was exhausted and couldn't catch my breath. Also, I feel better now that i'm eating more.
  • sweetblackberry1
    sweetblackberry1 Posts: 29 Member
    When i workout i eat my calories back and sometimes a little more and when i feel fatigued i changed to a more passive workout like walking or weight lift (at least for me is passive i use a 10lbs dumbells) anyway go to a doctor is always more secure to know whats going on. Good luck.
  • astrampe
    astrampe Posts: 2,169 Member
    When you start eating like an active normal woman, and not like a 5 year old child....
  • kbmnurse
    kbmnurse Posts: 2,484 Member
    Maybe never.
  • carpe_vinum
    carpe_vinum Posts: 53 Member
    It's interesting for me to read these comments. I've lost 92 pounds and, I tell you, these last 20 pounds are hanging on for dear life. It seems I need to approach dieting in a new way. It's been burned into my psyche for so long to eat clean/low calorie and exercise as much as possible. You are so right that I entered my goal to lose more than 1 pound per week; it doesn't seem realistic at this point to lose more per week.

    I'm working to calculate my TDEE which will definitely up my calories. I'm making the changes today and hopeful it will make me feel better.

    I LOVE kickboxing, I love sweating, and getting my stress out every day; I really do look forward to it. I'll check back in next week with an update.

    Thanks, everyone, for your thoughts; I really do appreciate some insight into what's happening with my body which, at 44, I STILL don't understand.
  • alathIN
    alathIN Posts: 142 Member
    In addition to fueling (which everyone has mentioned and I agree) you should also look into recovery.
    First off - at night, are you getting enough sleep?
    Do you ever take a rest day?
    Do you ever have a recovery week (where you decrease your workout volume and intensity by about 20-30%)?

    Remember the key to fitness building is stress-adaptataion.
    Stress = asking your body to do something it hasn't been doing
    Adaptation = your body using recovery time and rest to rebuild itself while acclimating to a higher level of output.

    If you aren't incorporating recovery into your program, you're running a "stress-stress-stress-stress" program.
    This is a great way to get tired and injured.

    In my group, we have a cycle of Build Week, Big Week, Recovery Week (repeat).
    This is a great way to make sure your body gets a chance to rebuild.

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