extremely fatigued after 1 week

SurfyFriend
SurfyFriend Posts: 362 Member
edited January 1 in Motivation and Support
Hey all, :)
I have been following a new routine for 7 days,
I've upped my usual exercise from 1 hour to 2 hours/ day and eat fresh produce 80% of the time.....

THERE IS A PROBLEM!
I can't sleep! Usually my head hits the pillow and I'm out for 8 solid hours, waking up refreshed.
For the past 7 days, I have been lying awake for hours, then tossing and turning all night, waking up like a zombie.

I've slept through my alarm and had my boss call me asking where I was TWICE last week. Yesterday (at my second job) after working hard for 6 hours on my feet, I asked for a lunch break, and my boss told me to go home! because I was "no use with a sore back". I felt humiliated. Today, my classmates told me I looked "tired" and "sad". (Other changes: anxiety around people, can't concentrate in class, hopeless/sad all the time, and add in some more social humiliation at both a gig and a party because I'm just too tired to take in what is being said)

I cut out sugar and expected to have more natural energy and less highs and lows.
But now I'm just super fatigued and its affecting my daily life.
I think the main problem is the poor quality and duration of sleep.
SO to solve this, I need to know....
Can working out more cause sleeplessness?

Replies

  • mgobluetx12
    mgobluetx12 Posts: 1,326 Member
    Just from your title I'm guessing you're not eating enough. How many calories are you eating?
  • stephanie1133
    stephanie1133 Posts: 211
    Over training can definitely cause issues with sleeping! I've personally experienced it.

    Your diet could also be causing it, or it could be a combo of the diet and exercise. Can't see your diary so no way to tell for sure.
  • Sabine_Stroehm
    Sabine_Stroehm Posts: 19,251 Member
    Undereating, overtraining?

    If you open your diary folks can offer more advice, or, alternately, tell us a bit more about your daily calories and workouts?
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    you are definetly over training, and your body is adjusting to the new calorie intake. you are most likely not eating enough.

    and if you cut out sugar, you are probably going through withdrawls on that. hopefully you are not focused on sugar from things like fresh fruit. i read once that an apple has as much energy as a can of soda, so i switched my 3pm soda with an apple and some nuts.

    do you eat a few snacks during the day, or do you just do 3 meals a day? how have your eating habits changed?

    and if you are experience soreness, try warming up and stretching better before and after your work out. in my opinion, if you don't have time to do those, you don't have time to work out.
  • SurfyFriend
    SurfyFriend Posts: 362 Member
    OK thanks guys :)
    Its good to know that over exerting can cause sleeping issues, although I do alternate days of strength training with walking. I am not experiencing soreness and I stretch before and after workouts and before bed.
    Sometimes I have a snack if I'm feeling hungry. I usually just have 2 bigger meals or 3 smaller meals + social eating.
    Yes I'm eating about 1200 give or take, plus what I burn off. If anyone is interested, I've opened my diary now to public view.
    Actually, looking at my diary myself, I think that perhaps I'm not using enough high-quality carbs. I'll try to incorporate some of those.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    you're on your feet for 6 hours a day at your second job, but you are set to 1200 calories? generally 1200 is for sedentary people, or if you are set to lose 2lbs per week. you dont sound sedentary and i doubt you have enough weight to lose to be set at 2lbs per week.

    eat more. lots more!

    also what do you do with your 2 hours a day at the gym? its quality not quantity when training, you dont have to do hours and hours to get a good workout!
  • CassieReannan
    CassieReannan Posts: 1,479 Member
    Thats what I felt like netting under 1000 a day when I first started... Up your cals.
  • CaoimheAine
    CaoimheAine Posts: 195
    1,200 is not the magic number. You may want to do some numbers and work out how much you should be eating. I am eating about 1,800 per day at the moment... Also check your macros - maybe not getting enough complex carbs.
  • needernt
    needernt Posts: 675 Member
    l
  • rogerbosch
    rogerbosch Posts: 343 Member
    Yesterday I ate around 4000 calories (I'm only a short guy 1.69m), today I feel fitter than ever, walking the whole day long loosing weight, although I want to gain. Up your calories a loooot!!!! With the right mind set, the more you eat, the more energy you have, the more you do, the more you lose!
  • Cr01502
    Cr01502 Posts: 3,614 Member
    Yep. I agree with what other have mentioned. Sounds like overtraining. Upping your workout regime from one to two hours is a pretty big step and if you're not upping your calorie intake as well it can lead to problems. Up your cals or cut your workouts short.
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    I call this the microwave diet. You want to lose weight in 3 minutes hence high exertion, low intake. Try a more sensible approach with moderate exercise and a moderate calorie deficit. All you're doing is shocking your body and you would likely get ill if you had continued as your immunity drops.
  • chooriyah
    chooriyah Posts: 469 Member
    Don't try to change everything at once. Change one or two things at a time, give your body a few weeks to adapt. Then move on to the next thing.
  • mockchoc
    mockchoc Posts: 6,573 Member
    I don't think anyone needs to work out for 2 hours a day! Moderation like other said is a good idea and I also agree you should be on much more calories working 2 jobs and working out so much you are probably netting very very little.
  • T34418l3angel
    T34418l3angel Posts: 474 Member
    Over training, under eating, and over worked. let me see if I got this right, you exercise 2 hours a day, work two jobs in which your on your feet majority of the time, and eat around 1200 calories? You should be able to get an efficient work out in under an hour, otherwise whatever your doing your doing wrong. you work two jobs, this alone can be the reason for fatigue (trust me I've worked multiple jobs), adding two hours of exercise is over kill. I'm gonna take a shot in the dark and say 1200 is WAY too low for you to be eating, find out your bmr and tdee and eat between these numbers. And make sure you are getting carbs from natural sources (I know you cut out sugar but make sure you realize the importance of all your macros). Also make sure your getting a sufficient amount of protein especially after your workout.
  • purplepiggy1
    purplepiggy1 Posts: 66
    When I was eatibg mid 1200 cal range, I became extremely tired regardless of hours of sleep and as soon as I upped my cals I felt normal again :)

    Hope u find what the issue is abd what works for you
  • SurfyFriend
    SurfyFriend Posts: 362 Member
    Ok thanks so much. Yeah I have 2 jobs and am a full-time student too. The two hours isn't all gym work, its mainly fast walking (to work, Uni, beach, shops) plus gym classes (weights/cardio/pilates) every second day or so.
    Yeah I am probably eating too little and will up my calories and maybe reset my goals to 1lb/week on MFP because it really helps me stick to my goals. Hopefully I'll start feeling better and sleeping again.
    Thankyou :) xx
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    well, i took a look at your diet for the last week or so. i honestly wish you'd come a lot closer to your calorie goals. don't be afraid to go 50-100 calories over your goal, especially if you are hungry! Also, you don't eat your exercise calories sometimes, but i think you should.

    also, keep in mind that your body works more on a marathon/weekly basis, not a day-to-day basis. there were a couple of days that you were significantly under your calorie goal, and i bet you were hungry the next day or two. so it's okay to spread out the extra calories over the next few days.
  • enewsome2
    enewsome2 Posts: 355 Member
    I had the same issue when I started mfp. I was eating too little (the min: 1200 cal/day). Try going to scooby or fat 2 fit radio and using a calculator to see how much you should be eating. :) With your training, it should be way over 1200!
  • mockchoc
    mockchoc Posts: 6,573 Member
    Ok thanks so much. Yeah I have 2 jobs and am a full-time student too. The two hours isn't all gym work, its mainly fast walking (to work, Uni, beach, shops) plus gym classes (weights/cardio/pilates) every second day or so.
    Yeah I am probably eating too little and will up my calories and maybe reset my goals to 1lb/week on MFP because it really helps me stick to my goals. Hopefully I'll start feeling better and sleeping again.
    Thankyou :) xx

    Don't discount the fast walking to and from things. I only walked to loose my weight so far.
  • SurfyFriend
    SurfyFriend Posts: 362 Member
    OK I apologize if this sounds corny, but I am happy to say that I've overcome an obstacle (that I didn't even know existed) and this could be the start of something good.

    I've increased my calories over two days and feel a lot better (not 100% yet, but a bit more energized)

    I've learned a few lessons that are valuable to me, and I'd like to share them:
    1. There are other ways to heal negative emotions other than sugar.
    2. Food gives you energy.
    3. It's one thing to know something, another to experience it.

    I've adjusted my goals to something more achievable.
    Thanks for everyone's help!
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    3. It's one thing to know something, another to experience it.

    So true. Just expect everyone else to say "I told you so". :)
This discussion has been closed.

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