Workouts are getting harder, not easier
ellioc2
Posts: 148 Member
I feel like my workouts are getting harder, not easier. Today I felt like I was going to throw up/pass out while I was on the elliptical and I had to cut my intensity. I didn’t have the regular endorphins and energy like I usually have. I’m wondering if it might be because I’m actually not eating enough carbs... by the way, I’ve been working out 2-3 times a week (30 minutes elliptical, then a 30 minute weight circuit). I’ve also been tracking my calories to eat about 1600 (I’m a 27 year old female - also full time nursing student - some people have said 1600 is a lot but I’m nervous to cut it too much since I have a history of an eating disorder and I know that’s a slippery slope). Some days I do fall below (especially my non-workout days) but I make sure to never go below 1200. I’ve really changed up the food I eat too, it’s night and day to a few months ago. For breakfast I eat 3 eggs, half a cup egg whites, black coffee with a splash of milk, a red bell pepper and a banana. Then I chug a glass of lemon water and apple cider vinegar. I’m not eating a full sit-down lunch because I’ve been on the go, so I’ve been having the Orgain clean protein shake (140 calories, 10 g carbs (4 g sugar and 3g fiber), 29 grams protein). For a snack I’ll have a sliced apple, 100-calorie pack of almonds or plain Greek yogurt with a spoonful of dessert hummus (it’s actually good!) mixed in. Then dinner I generally have a more substantial meal - usually TJ’s frozen diced cauliflower bowl, homemade chili, homemade soup, etc. I’ll sometimes have a piece of dark chocolate after dinner or some Arctic Zero ice cream. I work out usually in the afternoon/morning when my body is running just off of the egg breakfast and that shake - and I’m wondering if low carbs (or low calories) is causing my issues. I’ve been really wary to add too many carbs, even oatmeal and sweet potatoes because that’s just extra calories and then I’d have to cut other things I’m eating. I tend to think protein is more satiating than carbs, even complex ones. Most days I hover around 100 grams of carbs. Any advice? I want to be able to push myself in the gym but it’s been difficult lately and I feel like such a wimp. I don’t want to get myself sick or injure myself but I do want to gain muscle and increase my endurance. I want to get all lean and toned! By the way I’ve been doing this for a little over a month now.
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Replies
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What % of your calories are from carbs?
I haven't been eating enough carbs lately and my performance on the bike is suffering in a big way for it. I don't feel like I'm about to pass out, I just can't get my heart rate to go over my threshold. I'm slow as a result, especially on hills. I don't have to dial the intensity back, I can't put much intensity in to begin with. I think that's generally how enduros describe low carb mistakes. So I don't think that's it. But you should eat more carbs, they'll fuel your workouts, and you'll be able to recover more quickly.5 -
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You could try adjusting your carbs for 2-4 weeks to see the effect. Are you taking rest days and getting good sleep ?0
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Sounds like you are fairly active. Maybe try increasing total calories. I realize you don't feel deprived, but you will feel okay until you don't, you know?3
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Experiment with moving your carbs to before your workout then you will know. Dropping carbs or trying to work out carb depleted can destroy exercise performance especially if you are also trying to lose weight. You can get away with it for a while and feel fine until you start to run down but not replenish your glycogen stores. That you felt fine at first but after a month not now could be significant.
During your "normal day to day stuff" doesn't require the quick energy from carbs - you are burning a majority of fat (dietary or body fat) at low intensity.
It could just as well be an excessive calorie deficit - how much weight have you lost in a month?
Are you eating a flat 1600 every day or eating back exercise calories?
How fast you are losing weight over an extended period of time is the best guide to your daily calorie goal rather than dopey friends who think 1600 "is a lot" for someone who is active and exercises!
"Then I chug a glass of lemon water and apple cider vinegar." Why?
Percentages aren't a great way to work out macros, minimums for protein and fat in grams and then the rest of your calorie allowance comes from any macro gives greater flexibility. This is a good read - https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p10 -
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"I drink the acv/lemon for energy and to assist with my weight loss"
FYI - It does nothing for energy (very low calories, no stimulants) and absolutely nothing for weight loss.
I understand your reluctance to weigh yourself and wish you every success in avoiding your previous ED but it makes it very hard to judge if your calorie deficit is simply too low.
If you got your 1600 goal from MyFitnessPal but are not following the eat back exercise calories method then I would urge you to go to a TDEE calculator instead as this site gives you a base goal for a non-exercise day only.
Or if your husband finds you are losing quicker than 1lb / week when doing the blind weigh ins then it's probably a good idea to revise your daily goal upwards,10 -
Do you think you are working out harder, and that's why you are feeling? Sometimes when you get comfortable with something, you push your body harder than it is ready for and then it pushes back.0
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I’m doing the exact same... I’m going to wait to switch it up for a few more months anyway. I feel like I was working out harder when I first started out tbh because I could push myself more but now I’m struggling to keep up. I just don’t have the same “reserve”
Sounds like a fuel issue. Bump up your calories and add a few more carbs. Give it at least a couple of weeks. You say you never go below 1200, but how many days are you closer to 1200 than your target?4 -
About 40 percent. I have about 30 percent from protein and 30 percent from fats. It doesn’t seem low (40 percent is a lot) but MyFitnessPal says the goal is 50 percent
My low carb troubles with exercise feel different than yours when they come on, and happen when I'm only getting ~20% of my calories from carbs. So while I think everybody who does cardio should eat lots of carbs, I don't think that's what you're dealing with. Dizzy sounds more like just not enough calories to me.0 -
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Yeah, I think I might be trying to do too much with cutting and it might be impacting my performance. Like today I’m actually at 1100 calories and I’m full, I don’t want to eat any more (did not work out today). I don’t know... maybe the 140 calorie protein shakes aren’t the best idea for a lunch, or if I have that I should have an actual carb/protein snack in the afternoon
if you are full on 1100 calories how are you going to build muscle? you arent going to do that on 1100 calories. and if trying to lose weight how did you get to where you needed to lose weight if you are full on 1100 calories? its a question and not a snide remark or anything like that . if weight loss isnt your goal and building muscle is you definitely need more than 1100 calories. if you didnt work out you still need more than 1100 calories. if using mfp your deficit is built in without exercise,so you need to eat to whatever goal it gave you. and on exercise days you can eat a little more6 -
Yeah, I think I might be trying to do too much with cutting and it might be impacting my performance. Like today I’m actually at 1100 calories and I’m full, I don’t want to eat any more (did not work out today). I don’t know... maybe the 140 calorie protein shakes aren’t the best idea for a lunch, or if I have that I should have an actual carb/protein snack in the afternoon
1100 is definitely not enough fuel in the tank for exercising. You may have to explore some more calorie dense food. If you are doing to have a protein shake during lunch, maybe add a couple of tablespoons of peanut butter to it. That will add around 200 more calories without filling you up. A few other choices like that and you can get your calories up higher.3 -
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What is your activity level set to? As a nurse I imagine you are on your feet all day?1
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I actually just made “Weight Loss Magic Soup”. I heard it's a hybrid of the cabbage soup from that cabbage diet and a Weight Watchers vegetable soup. Either way, it’s a lot of veggies - green beans, yellow squash, onions, mushrooms, diced tomatoes, carrots, shredded cabbage and onions in a chicken broth/V8 juice mix. It called for one cab of kidney beans which is some carbs/protein and I added in some grilled chicken strips for protein to make it a meal. So I had that tonight for dinner, but it’s pretty low calorie (I think 150 for 1.5 cups or something like that) which is probably why I’m around the 1100 mark today. It was filling though. I made a lot of that soup so I need to eat it and I’m going to make it my dinner each night for a while.
Are you going to increase what you're eating the rest of the day? If you're already struggling with energy and endurance, cutting to 1,100 is probably only going to make things worse.4 -
Two questions:
Why does your Doctor want you to put on weight if you are 160 and 5'5?
Have you ever had your blood sugar checked?1 -
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To me it sounds like it could be an exercise intensity issue, not necessarily a food issue. You could be burning out your body.
Are you going hard every time for both the elliptical and the weight circuit? Do you vary the weight circuit or is it the same every time?
I'd advise to cut way back on the intensity of the elliptical for two of the weekly workouts. Do the same time but use it as recovery workouts. This will give you the energy to really smash it for the last one, which will do a lot to improve your VO2 max. If you train with a heart rate monitor, or the machine has one, aim to have a 30-40 beats per minute difference between hard and recovery workouts.
(Personal experience: I aim to run my easy and long runs below 130 bpm, my hard one I aim to go above 160).
As for strength training, if you are doing the same circuit three times a week you are not allowing your muscles time to recover and get stronger. As you probably know, when you work out, you break down the muscle and it needs time (several days or more) to build it self up to become stronger than before. Maybe you can do two circuits: one lower body, one upper and change between them every time? That allows for 4-5 days of muscle recovery between workouts.3 -
To me it sounds like it could be an exercise intensity issue, not necessarily a food issue. You could be burning out your body.
Are you going hard every time for both the elliptical and the weight circuit? Do you vary the weight circuit or is it the same every time?
I'd advise to cut way back on the intensity of the elliptical for two of the weekly workouts. Do the same time but use it as recovery workouts. This will give you the energy to really smash it for the last one, which will do a lot to improve your VO2 max. If you train with a heart rate monitor, or the machine has one, aim to have a 30-40 beats per minute difference between hard and recovery workouts.
(Personal experience: I aim to run my easy and long runs below 130 bpm, my hard one I aim to go above 160).
As for strength training, if you are doing the same circuit three times a week you are not allowing your muscles time to recover and get stronger. As you probably know, when you work out, you break down the muscle and it needs time (several days or more) to build it self up to become stronger than before. Maybe you can do two circuits: one lower body, one upper and change between them every time? That allows for 4-5 days of muscle recovery between workouts.
can I ask where you got that it takes 4-5 days to recover from a strength traning workout? I lift when I do it consistently 3-4 days a week. and I have seen growth. its suggested for most to do a progressive lifting program and many of them are more than 3 days a week.3 -
CharlieBeansmomTracey wrote: »To me it sounds like it could be an exercise intensity issue, not necessarily a food issue. You could be burning out your body.
Are you going hard every time for both the elliptical and the weight circuit? Do you vary the weight circuit or is it the same every time?
I'd advise to cut way back on the intensity of the elliptical for two of the weekly workouts. Do the same time but use it as recovery workouts. This will give you the energy to really smash it for the last one, which will do a lot to improve your VO2 max. If you train with a heart rate monitor, or the machine has one, aim to have a 30-40 beats per minute difference between hard and recovery workouts.
(Personal experience: I aim to run my easy and long runs below 130 bpm, my hard one I aim to go above 160).
As for strength training, if you are doing the same circuit three times a week you are not allowing your muscles time to recover and get stronger. As you probably know, when you work out, you break down the muscle and it needs time (several days or more) to build it self up to become stronger than before. Maybe you can do two circuits: one lower body, one upper and change between them every time? That allows for 4-5 days of muscle recovery between workouts.
can I ask where you got that it takes 4-5 days to recover from a strength traning workout? I lift when I do it consistently 3-4 days a week. and I have seen growth. its suggested for most to do a progressive lifting program and many of them are more than 3 days a week.
I didn't say it necessarily takes 4-5 days to recover, but this way you're on the safe side. And working out the same muscle hard three times in five days definitely doesn't allow enough time for recovery, especially if you do it every week.5 -
CharlieBeansmomTracey wrote: »To me it sounds like it could be an exercise intensity issue, not necessarily a food issue. You could be burning out your body.
Are you going hard every time for both the elliptical and the weight circuit? Do you vary the weight circuit or is it the same every time?
I'd advise to cut way back on the intensity of the elliptical for two of the weekly workouts. Do the same time but use it as recovery workouts. This will give you the energy to really smash it for the last one, which will do a lot to improve your VO2 max. If you train with a heart rate monitor, or the machine has one, aim to have a 30-40 beats per minute difference between hard and recovery workouts.
(Personal experience: I aim to run my easy and long runs below 130 bpm, my hard one I aim to go above 160).
As for strength training, if you are doing the same circuit three times a week you are not allowing your muscles time to recover and get stronger. As you probably know, when you work out, you break down the muscle and it needs time (several days or more) to build it self up to become stronger than before. Maybe you can do two circuits: one lower body, one upper and change between them every time? That allows for 4-5 days of muscle recovery between workouts.
can I ask where you got that it takes 4-5 days to recover from a strength traning workout? I lift when I do it consistently 3-4 days a week. and I have seen growth. its suggested for most to do a progressive lifting program and many of them are more than 3 days a week.
I didn't say it necessarily takes 4-5 days to recover, but this way you're on the safe side. And working out the same muscle hard three times in five days definitely doesn't allow enough time for recovery, especially if you do it every week.
again where did you get this from? do you have a link to a study or?0 -
CharlieBeansmomTracey wrote: »CharlieBeansmomTracey wrote: »To me it sounds like it could be an exercise intensity issue, not necessarily a food issue. You could be burning out your body.
Are you going hard every time for both the elliptical and the weight circuit? Do you vary the weight circuit or is it the same every time?
I'd advise to cut way back on the intensity of the elliptical for two of the weekly workouts. Do the same time but use it as recovery workouts. This will give you the energy to really smash it for the last one, which will do a lot to improve your VO2 max. If you train with a heart rate monitor, or the machine has one, aim to have a 30-40 beats per minute difference between hard and recovery workouts.
(Personal experience: I aim to run my easy and long runs below 130 bpm, my hard one I aim to go above 160).
As for strength training, if you are doing the same circuit three times a week you are not allowing your muscles time to recover and get stronger. As you probably know, when you work out, you break down the muscle and it needs time (several days or more) to build it self up to become stronger than before. Maybe you can do two circuits: one lower body, one upper and change between them every time? That allows for 4-5 days of muscle recovery between workouts.
can I ask where you got that it takes 4-5 days to recover from a strength traning workout? I lift when I do it consistently 3-4 days a week. and I have seen growth. its suggested for most to do a progressive lifting program and many of them are more than 3 days a week.
I didn't say it necessarily takes 4-5 days to recover, but this way you're on the safe side. And working out the same muscle hard three times in five days definitely doesn't allow enough time for recovery, especially if you do it every week.
again where did you get this from? do you have a link to a study or?
I have it from my education as an elite level coach and coach educator. It is a well known fact.
You want to work out your muscles in the supercompensation window. When you work out you make your muscles weaker, by breaking them down. They then compensate for the breakdown by growing even stronger. This is the supercompensation window, which for strength training, depending on intensity, is within the 40-72 hour window after completing training.
https://i.pinimg.com/originals/dc/09/f5/dc09f52b89361792c11212d172c6fcb7.png2 -
As for strength training, if you are doing the same circuit three times a week you are not allowing your muscles time to recover and get stronger. As you probably know, when you work out, you break down the muscle and it needs time (several days or more) to build it self up to become stronger than before. Maybe you can do two circuits: one lower body, one upper and change between them every time? That allows for 4-5 days of muscle recovery between workouts.
A lifter can certainly lift the same general routine three times a week and get stronger. I've met thousands of people that have done it in my nearly 40 years of training, years of powerlifting, decades of play originized football, and my experience of coaching other lifters.
It's about load management as muscles don't need absolute full recovery to train with progress in strength as a goal.
In fact if you are training muscles only twice a week, there is plenty of literature and data that would suggest the stimulas wouldn't be sufficient for strength gains for trained individuals. Furthermore decreasing the current volume while keeping the intensity the same as you suggest will result in strength loss over time.
Your suggestion for the elliptical would be acceptable for the weight training. By backing of the intensity slightly one can still achieve adequate volume and stimulas to progress. AKA external Load Management.
I currently bench and squat on back to back days and a third day with only one day rest for the bench & two days for the 3rd squat. Mind you deadlifting twice a week on those days as well. I'm consistently breaking PR territory at a useful intensity for single lifts and multiple rep sets. Is this typical? It is for those who utilize careful external load management.
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CharlieBeansmomTracey wrote: »CharlieBeansmomTracey wrote: »To me it sounds like it could be an exercise intensity issue, not necessarily a food issue. You could be burning out your body.
Are you going hard every time for both the elliptical and the weight circuit? Do you vary the weight circuit or is it the same every time?
I'd advise to cut way back on the intensity of the elliptical for two of the weekly workouts. Do the same time but use it as recovery workouts. This will give you the energy to really smash it for the last one, which will do a lot to improve your VO2 max. If you train with a heart rate monitor, or the machine has one, aim to have a 30-40 beats per minute difference between hard and recovery workouts.
(Personal experience: I aim to run my easy and long runs below 130 bpm, my hard one I aim to go above 160).
As for strength training, if you are doing the same circuit three times a week you are not allowing your muscles time to recover and get stronger. As you probably know, when you work out, you break down the muscle and it needs time (several days or more) to build it self up to become stronger than before. Maybe you can do two circuits: one lower body, one upper and change between them every time? That allows for 4-5 days of muscle recovery between workouts.
can I ask where you got that it takes 4-5 days to recover from a strength traning workout? I lift when I do it consistently 3-4 days a week. and I have seen growth. its suggested for most to do a progressive lifting program and many of them are more than 3 days a week.
I didn't say it necessarily takes 4-5 days to recover, but this way you're on the safe side. And working out the same muscle hard three times in five days definitely doesn't allow enough time for recovery, especially if you do it every week.
again where did you get this from? do you have a link to a study or?
I have it from my education as an elite level coach and coach educator. It is a well known fact.
You want to work out your muscles in the supercompensation window. When you work out you make your muscles weaker, by breaking them down. They then compensate for the breakdown by growing even stronger. This is the supercompensation window, which for strength training, depending on intensity, is within the 40-72 hour window after completing training.
https://i.pinimg.com/originals/dc/09/f5/dc09f52b89361792c11212d172c6fcb7.png
well if its a well known fact how come anything I look up about it isnt proven science and most of the stuff I found is articles and most arent by well known trainers just mainly articles and old myths? how do body builders keep gaining mass working out every day? Im not talking about the ones who juice either. most progressive lifting programs like I mentioned have you lifting more than 3 days a week. people have become successful in their gains doing them. your an elite level coach in what? which sport? or is it through some company?3
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