Need Advice-Muscle fatigue before I get a good work out

Goal179

Hi MFP;

I am hoping that some of you experienced trainers or EP's out there can help me. When I first started my exercise routines, it was easy for me to burn 600-700 calories. As I got more fit, I began to switch things up a bit and challenge myself more to keep burning a good amount of calories. My heart is in great shape and I can now recover from a HR of 160 and go all the way back down to 110/120 in just a few seconds. Hugh improvement for me. But now I am finding that no matter how hard I push myself, I can never burn more than about 350-450 calories per workout. I have added weights, started running hill sprints, intermittent jogging, new exercise machines, etc. The problem is that my heart is ready to go and cardiovascularly, I can do much much more. But my muscles and joints fatigue so quickly that they cannot keep up. So I can only get my heart rate up to about 65% max before my muscles just give up and I cant go any further. How can I fix this? Do I need to eat more protein? I am working really hard during my work outs and when I am done, I am exhausted and everything hurts. But my calories burned just don't reflect how hard I worked. I am over 200 pounds and my joints and muscles really take a pounding. Any suggestions would be greatly appreciated.

froeschli

Ok, others will probably jump in with more accurate info, but here are my thoughts anyways...

1. I am assuming you measure your calorie expenditure with a heart rate monitor? Does it have a chest strap? Is is set up properly (age, weight, max heart rate etc - there is a thread somewhere on how to fudge the numbers for the best possible calorie estimate)

2. Assuming it is set up correctly, a heart rate monitor gives you a fairly accurate calorie count for steady state cardio (for example running or cycli f at a steady pace).

3. So, naturally hill sprints and weights will not reflect accurately.

4. If you read up on heart rate training zones, and ways to estimate your maximum heart rate, it actually tells you to take a few days off beforehand so your muscles will be able to keep up for your maximum effort.

5. Do you rest enough I between those exercise sessions? I mean, great, you have your heart working better now, but it's "only" one muscle. You ought to treat the others with some respect as well!

Lastly, anyone can burn 600 calories, question is how long it takes them....
And if you look at programs like c25k (actually read the info on why it is set up the way it is) you'll learn that muscles, joints, tendons and bones take a while longer to adapt to (the) exercise than your heart does. So exercise some patience and don't cause yourself an injury just because you have a mythical calorie burn in mind...

mulecanter

I'm no expert either--here is what I do. I alternate long run days (running only--7miles) with weight training/cardio. On the weight days, I do what feels like a pretty exhausting set of lifts on the muscle groups for that day (I mix that up too). I end weight training days with 60 minutes of low intensity, low impact cardio such as an elliptical trainer or a stationary bike. I get a good calorie burn from the cardio plus the unlogged calories burned during weight training. It takes time, but, it takes time to burn calories no matter what.

heysarge13

Other than what he previous people stated. I would focus on making sure you're getting a good source of protein and carbs at least a hour before your workout. Hose good carbs will ensure the glycogen stores in your muscle are full amf ready to work. Then during your workout consider adding a amino acid drink. This will aid in muscle endurance and improve muscle recovery.

DavPul

problem #1 is that you're relying on a HRM to give you an accurate calorie burn.
problem #2 is that you're relying on some arbitrary amount of calories burned as an indicator of if you had a good workout

LiftAllThePizzas

Do something lower impact like swimming.

MireyGal76

How much food do you eat?
Are you getting enough sleep?
Do you eat back your exercise cals?
What's your water intake like?

Goal179

I eat between 1300-1600 calories per day. I drink 1 gallon of water per day and I get 8-10 hours of sleep every night. I eat back a portion of my exercise calories.

Goal179

Can you advise what I should use instead of the HRM? How would you suggest I estimate a good calorie burn number? Any info would be appreciated. I really want to get as much out of my exercise as possible.