Sudden Slump... Any Ideas?

[CTSera]

Hi there folks,

What a way to begin a webboard relationship! :(

I've been exercising rigorously 5x week for 1-1.5 hrs per session since the beginning of February. I started with only cardio and about 2 or 3 weeks ago I began mixing in some weight training. I keep a log, so I'm careful to understand my limits. The beginning was tough, but I'm getting to the point where to go without my workout is to make me a very unhappy gal.

Having said all this, today I had a major roadblock. I got to the gym exhausted, but decided I would go on, because typically if I can get myself there and exercising, then my energy level increases. So, I began with my weights circuit (roughly 1 hour, working major muscle groups in arms, legs, back, and stomach) and everything seemed to go well. While I still felt lethargic, I was able to do my sets as usual, and I figured the moment had passed. However, when I went over to the bike to do my cardio, I about passed out. I was so tired that I felt like crying through the two minutes I actually made it through, and then I gave up. It killed me to give up.

I have no idea what could have caused this, but I'm anxious not to have it happen again. I eat well - typically, a Slim-fast shake + a piece of fruit for breakfast (which today I ate at 9am) and then I worked out at 11:30am til 12:50pm. All normal. I can't figure out what's different today.

Has anyone else had this problem? I read through the fatigue discussions, all which seemd to focus on iron deficiency (which should not be an issue for me as I eat a lot of dark green veggies) and hypothyroidism, which is definitely not it - I was tested for that over the summer when I decided to hit the weight-loss thing extra hard.

Thanks in advance for any ideas!

~Sarah

[aggie94]

Was it just this one day? I wouldn't worry about it. There could be any of a number of reasons that your body was just feeling tired today: not enough water, stress, not enough or restless sleep the night before, a harder-than-average workout yesterday, etc. There are occasions when I go to the gym even when I'm tired, thinking that I'll feel better once I start working out. Most of the time I do, but sometimes I don't. I don't push it, though, and inevitably, the next time is better.

If it continues, that's when I'd be concerned about health issues, but otherwise, a bad day from time to time isn't unheard of.

[SusanT]

Sarah - sounds like you were just tired. It's great to be disciplined in your workouts and you've been doing a great job but sometimes our bodies send the mind a message. Try listening to your body a little more and don't push quite so hard. As my yoga teacher says, "be gentle with yourself."

If you start a workout tired and continue feeling lethargic, back off a little on the intensity. You'll be rewarded with more energy in your next workout.

Take care!

[GayeC]

Is it possible that you are not getting enough calories? I know that everyone is different, but if I tried to maintain that sort of workout routine with only a Slim Fast shake and a piece of fruit in my system I would be on the verge of passing out every day! Just a thought.

Gaye

[CTSera]

Gaye: It is possible.... I can't rule it out, but it would surprise me if this would suddenly be the case when I've been following the same routine for weeks. Actually, that's why I added the fruit in the first place... I didn't think I was getting enough calories to support the level of activity in which I was engaging. Because I'm a college student, it's really tough to eat regular meals and often times lunch gets sacrificed so I can go to class... most of my profs. don't like us to eat during their lectures. :rolleyes:

Having said that, I really don't know. I was careful last night to have a really big dinner (big for me - can of soup, sourdough roll, roasted baby carrots & asparagus, & fruit salad for dessert), and I got a lot of sleep (9 hours, which for a college student, is amazing). And everything is better today. :) To be fair, I didn't do my weights circuit (it isn't a weights day for me), but I wasn't nearly as fatigued as what happened yesterday.

I also picked up some Kashi Go-Lean after reading the raves on the BB, and I've added that as a snack post-work out... 3/4 cup (dry, because I need to eat it on the go), so that might help with energy. I can basically down it during the walk from the gym to the class building.

We'll see how tomorrow goes (weights again). Hopefully at that point I'll have something figured out.

Thanks, everyone, for the ideas. I appreciate it... and it makes me feel better that everyone has had these sorts of days before. My family aren't big 'work outters' (my brother is naturally lean and my parents are ... I don't know what their excuses are), so I don't really have a solid resource.

~Sarah

[buffygirl]

Sarah,

One more idea might be adding some more protein to your diet, you may be a bit high on the carbs. I know that a carb rich diet completely zaps my energy. I know for me that adding just 3/4oz of cheese in the morning before my workouts helped me a lot.

Kim

[JenZen]

Sarah,

I've been there. I don't work out as long or as intense as you do, but I've had a couple of really discouraging days. In retrospect, I know most of it was because I worked out while I was dehydrated. I finished lifting weights, and I couldn't move. I got home, sat on the floor and stayed there. It was too much effort to even turn my head or talk. This happened one other time, and I'm assuming that was because I went to the gym before eating. This weightlifting concept is new for me, and I had no idea my nutritional needs would be different than when I just do aerobic or resistence stuff.

Anyway, I think it definitely has to do with water and protein.

[Elisabeth]

It sounds like it's possible that you aren't meeting your calorie needs. I'm not a nutritionist, but it doesn't sound like a Slim-Fast shake and a piece of fruit would be enough to keep your body fueled through intense exercise. It definitely wouldn't be enough for me! You might want to try adding up your calorie consumption for a few days to see where you're at. According to an article I recently read in either Shape or FItness magazine, if you're working out regularly like you are, your body needs 1800-2000 calories per day. Adding some protein could be a great idea. Have you tried some of the nutritional bars that are out there? If you're into the Kashi cereal now (thanks to this BB!), you might try the Go Kashi bars, or Luna bars.

I find it really tough not to beat myself up mentally when I skip a workout day, but every so often, I really need to take the day off to rest my body. So maybe your body was just telling you it needed a day off?

One thing I now try to do for those days when I'm really not up to my usual workouts is to have an alternative exercise plan. Have you tried a yoga class (which can actually be quite intense exercise)? The strength-training benefits from yoga can be really impressive, so varying your usual weight training segments with a class might help. Does your gym offer classes? There are also some great yoga videos out there if you have access to a VCR/TV and enough space to exercise.

Another possibility might be to do a half hour of stretching or just take a walk. You'll still be benefitting your body and working it--so you don't have to do the mental beat-up thing--but you'll also be giving it a rest from what it normally does.

[Linda428]

Here's a really good article on.....How to eat right for exercise. http://womencentral.msn.com/fitnesshealth/articles/LTVfitness.asp

I agree with some suggestions you got....increase your caloric intake.

We should eat breakfast like a king, lunch like a queen, and eat dinner like a pauper....or so I have read!

How about this....an hour or so before your noon time workout, try to eat an apple or pear and one low-fat string cheese; or a handful of triscuits + 1 or 2 tablespoons peanut butter. A little bit of protein will go a long way.

[CTSera]

Interesting ideas, all of them. The biggest problem with the breakfast-lunch-dinner theory is the time involved. Honestly, I'd love to eat more at breakfast time, but because sleep is my number one priority after exercise (college being what it is, I don't get enough of it), when I roll out of bed it is all I can do to make the Slim-Fast, grab a piece of fruit, and run out the door. Lunch is equally difficult to schedule because my classes *everyday* run from 10am until between 2pm and 5pm. So dinner is when I have time to sit down and actually eat a real, healthy, larger meal. :(

Still, I looked through my food diary (which I've been keeping religiously since the beginning of March) and I think you all might be right about the caloric intake issue. While I don't really think it was the cause of that intense fatigue (my eating habits haven't changed drastically enough that the one day would have happened I don't think), I did notice that as time passed, I ate less, and I attribute that to the fact that I hate having to write anything down. Which is the point of the food diary, but still not good when taken to excess, I suppose. :)

So, I'm trying not to be quite as big of a calorie Nazi. I downloaded a calorie estimator that determines for me the number of calories I should be ingesting based on the level of activity in which I engage, and I've been trying to get closer to that. Not quite there yet, but it's better. Also, my BF is in town for Spring Break so I have to cook for him, which means I'm eating more. :) Tonight we're trying Hoisin BBQ-ed chicken from the Cooking Light Annual 2002 cookbook, along with squash and salad, so that should be a pretty good meal. I might make the chocolate angel food cake (from the same book) tonight as well.... we'll see. :)

Thanks, Linda, for that article. It's a really good one... I actually learned something. ;)

~Sarah