Working hard but feeling weak?

markedbyawolf
markedbyawolf Posts: 9
in Fitness and Exercise
Need some serious fitness suggestions! I've gotten good results aesthetically but I don't really FEEL stronger. So, here is what I'm working with:
Body Type: Ectomorph {stringy muscles high metabolism}
Diet: 1,850 calories a day. I don't eat sugar, wheat, bread or red meat or fish
Sleep: 4hr a night average
Work Outs: 5 days a week for an hour each day. 1 day hard core cardio {zumba} then the other days 15 min cardio and 45 min strength.
Suggestions?

Replies

  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    Wondering if the 4 hours a night of sleep might have anything to do with it....why so low?

    As for feeling stronger - do you progress in your strength exercises - using more/heavier weight, or is it the same every time?
  • ndj1979
    ndj1979 Posts: 29,136 Member
    what kindof lifts are you doing?

    Do you do compound lifts? Deadlifts, squats, overhead press, pull ups/chin ups, bench press, etc...

    Training should be linear in that your weights or reps are increasing..and not staying the same, or decreasing...

    The four hours of sleep sounds like an issue too.

    Do you hit your protein goals for day?
  • markedbyawolf
    markedbyawolf Posts: 9
    I have 5 jobs :P my mom and I are going though some SERIOUS financial issues so I'm basically continually working. Hence the 4 hrs.

    A good question! I don't increase the weights because if I did then I would only be able to do like 5-10 reps instead of the 15-20 I can do with the lighter ones and doing less reps makes me feel like I'm getting lazy in my work outs.
  • jzammetti
    jzammetti Posts: 1,956 Member
    I have 5 jobs :P my mom and I are going though some SERIOUS financial issues so I'm basically continually working. Hence the 4 hrs.

    A good question! I don't increase the weights because if I did then I would only be able to do like 5-10 reps instead of the 15-20 I can do with the lighter ones and doing less reps makes me feel like I'm getting lazy in my work outs.

    You need to increase weights and decrease reps - try out the stronglisfts 5x5 or New Rules of Lifting for Women. Also, maybe your calories are a bit low and not getting enough sleep (but I see you cannot avoid that - so mayve lift 3x a week and get in your rest days).
  • adopt321
    adopt321 Posts: 111
    If you want to feel stronger, I'd work on a rep range of 10-12 at most. If you're able to do 15-20 your weights are too light.
  • lithezebra
    lithezebra Posts: 3,670 Member
    I take an easy day after every hard day. So I might do HIIT and upper body one day, followed by hiking and restorative yoga the next day. I try to do something strenuous on the day before I tap dance, because tap is easy on my body. It still adds up to a lot of exercise. However I'm never overtaxing any part of my body.

    You should probably start considering 7-8 hours of sleep to be a part of your workout. You'll live longer that way.
  • wllwsmmr
    wllwsmmr Posts: 391 Member
    While I'm not sure about the lifting, I'm almost certain the 4hours of sleep has to do alot with feeling weak. In addition you are working out quite a bit. I know I get really groggy and lethargic when I run on little/no sleep for a long time regardless of how much I eat and/or exercise. If possible, sleep more. Else, could you fit in little naps in the day? :)

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