[Mogura]

Okay, I've got a bit of a problem and I need some advice.

Background: I go to the gym 3-4 times a week during my lunch hour. My workout usually consists of stretching, weightlifting (machines), and cycling. Sometimes I do cycling exclusively to get my heart rate up. The goal of my gym experience is to stay in shape and keep muscle tone and definition. I'm not really looking to bulk up or lose weight.

The problem: About 75% of the time I have either no energy or low energy when I begin my workout. Even warming up does not seem to boost my energy levels. The lack of energy saps my motivation, so the end product is a half-assed workout.

My situation probably has something to do with: 1) sitting at a desk for a solid 4 hours prior to my workout, 2) timing/composition of my meals. On 2, I have breakfast around 7:30--3.5 hours before my workout. Breakfast usually consists of a bowl of cereal and some milk and apple juice, maybe a cookie thrown in there. I used to have coffee instead of the apple juice, but lately I've been trying to cut down. Sometimes I'll have a protein bar minutes before hitting the gym, but that doesn't seem to boost my energy levels all that much.

So, how can I improve my diet, office routine so I can feel more energetic by the time I hit the gym (and thus reap the maximum benefit of the experience)? I'm thinking that there's got to be a better way apart from downing a coffee and a glazed donut 15 minutes before my workout.

Thanks...

[Amphorian]

Lunch hour is around the time the mind and body wants to nap (actually it's very healthy to have one). Anyways, I don't know if you're schedule will allow it but exercising in the morning is more beneficial. Or having an evening walk/run.

Edit: Also try some light fruits or veggies snacks, or something like wheat thins for energy boosting before going to the gym. The more fresh the better.

[ENIT]

If your only goal is a vague "stay in shape", it's no wonder you're having half-assed workouts.

I can't imagine how boring and disheartening it would be to go in every day, do the same thing I did the week before, and not make any kind of tangible progress.

[gestalt]

Maybe timing - try eating your energy bar 1-1.5 hours before, alongside a dozen vegetables - carrots, celery something.

[DefTouch99]

Try having a banana and apple about an hour before you start.

[dandylion]

Maybe try eating real, fresh, more nutrient-packed food as opposed to processed or sugar-loaded things like cereal, juice, cookies, and doughnuts. I believe your body functions better when it gets enough nutrients which I doubt you are getting from eating the foods you listed above. Things like cereal and juice are very high in refined sugar, so you're likely feeling lethargic and sluggish after all that energy from the sugar is gone. Also, get more sleep.

[WyohKnott]

I second what Amphorian said - I also have trouble working out in the middle of the day. Supposedly, the best time to work out is early evening, or early morning (has to do with body temperature, and when you're most alert); I've found that early evening is best for me, but that is probably different for different people.

As for diet, I'm no nutrition expert, but it seems like you could use more protein in your breakfast, and definitely less sugar. When I need energy for the middle of the day, the best breakfast I've found is an egg with whole wheat toast, or a quesadilla (with more beans than cheese), or an apple with some peanut butter... you get the idea. Then, rather than a protein bar right before your workout, you could try having a more substantial snack (or even just the protein bar) about 45 min-1 hr beforehand. Otherwise, I wouldn't think there's enough time for it to take effect.

Also, you've mentioned that you've been trying to cut down on the coffee, but for a lighter dose of caffeine, you could try some tea - iced, green, black, whatever you like. If the middle of the day really is the most convenient time for you to work out, then you might need the extra boost of caffeine (especially if you're accustomed to that coffee in the morning.)

[Luckiest]

I have you tried not mixing too much cardio with weight training? Try focusing on one over the other and see what results you get. I usually find myself dead after weight training and more energized after cardio workouts.

Also, how often have you been working out? If you've recently started, give it sometime for your body to adjust to the new stresses. Another factor might be your physical fitness (are you underweight or overweight?) and the type of work you do at work (I mean if you're a construction working deadlifting 20lb objects all day, working out a lunch isn't going to leave you much energy).

If all else fails talk to your trainer about supplements.

If supplements don't work, call your local drug dealer.

[OneHertz]

I feel like that when I am not getting enough sleep at night.

[Luckiest]

	Originally Posted by OneHertz To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.
	I feel like that when I am not getting enough sleep at night.

dude, i think that's all of humanity.

or even any creature that sleeps.

[Deliberator]

Well there are a lot of causes of fatigue; several are related to nutrition though that's not necessarily it.

1) lack of sleep, or lack of good quality sleep (e.g. sleep apnea)
2) allergies, either environmental or food
3) vitamin/mineral deficiency
4) lack of carbohydrate before and after workout, thus a depletion of glycogen stores
5) poor fat and/or protein intake before or after workouts
6) low thyroid levels
7) certain medications
8) Caffeine crash

Possible nutrient deficiencies related to fatigue: copper, chromium, folic acid, iron, niacin, B5, B6, potassium, vitamin A, vitamin B12, magnesium and zinc.
Your diet sounds very much like it could be deficient, especially in EFA or fat soluble vitamins. You also sound as though you may experience a blood sugar crash or a caffeine crash 3.5 hours after such a breakfast (especially if you use low fat milk). Do you take a supplement, with meals?

If your fatigue is due to inflammation (which is sometimes the case for me, especially if I have little sleep or during allergy season) you could probably benefit from more antioxidant intake. No, pasteurized apple juice is not a terribly good source of antioxidants, I'm talking fresh fruits and vegetables.

[phoboser]

	Originally Posted by ENIT To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.
	I can't imagine how boring and disheartening it would be to go in every day, do the same thing I did the week before, and not make any kind of tangible progress.

It's easy if you try. If perpetually increasing strength and size isn't the goal then non-attainment wouldn't be a failure by which to feel disheartened. I can't imagine how fulfilling it would be to be a muscle-bound gym rat who can't run 10 miles to save his life. Everybody's different.

[Mogura]

	Originally Posted by ENIT To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.
	If your only goal is a vague "stay in shape", it's no wonder you're having half-assed workouts. I can't imagine how boring and disheartening it would be to go in every day, do the same thing I did the week before, and not make any kind of tangible progress.

It's not a vague goal. As long as I'm enjoying myself and doing something healthy (engaging in an energetic pursuit), I'm fine--that's my goal.

Not all people go to the gym to become meat heads...

---------- Post added 07-08-2010 at 08:09 AM ----------

Originally Posted by Deliberator To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.

Well there are a lot of causes of fatigue; several are related to nutrition though that's not necessarily it. 1) lack of sleep, or lack of good quality sleep (e.g. sleep apnea) 2) allergies, either environmental or food 3) vitamin/mineral deficiency 4) lack of carbohydrate before and after workout, thus a depletion of glycogen stores 5) poor fat and/or protein intake before or after workouts 6) low thyroid levels 7) certain medications 8) Caffeine crash Possible nutrient deficiencies related to fatigue: copper, chromium, folic acid, iron, niacin, B5, B6, potassium, vitamin A, vitamin B12, magnesium and zinc. Your diet sounds very much like it could be deficient, especially in EFA or fat soluble vitamins. You also sound as though you may experience a blood sugar crash or a caffeine crash 3.5 hours after such a breakfast (especially if you use low fat milk). Do you take a supplement, with meals? If your fatigue is due to inflammation (which is sometimes the case for me, especially if I have little sleep or during allergy season) you could probably benefit from more antioxidant intake. No, pasteurized apple juice is not a terribly good source of antioxidants, I'm talking fresh fruits and vegetables.

I eat a musli-type cereal in the mornings (Blueberry Golden Crunchola--it's from Canada). I don't take any vitamin supplements--never have. Maybe I should start? What would you recommend?

I get about 7 hours of sleep per night. I have no problem falling asleep, either. Hard to say whether I am getting enough sleep. I could sleep 10 hours and wake up feeling the same way compared to 7.

I don't think my lack of energy is inflammation related, but I am willing to consider it. Perhaps a handful of blueberries just before my workout would do the trick?

[Amphorian]

It is better to see what foods you're eating and what minerals and vitimans they do or don't have, then changing you food habits first before trying supplements.

[Deliberator]

Originally Posted by Mogura To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.

It's not a vague goal. As long as I'm enjoying myself and doing something healthy (engaging in an energetic pursuit), I'm fine--that's my goal. Not all people go to the gym to become meat heads... ---------- Post added 07-08-2010 at 08:09 AM ---------- I eat a musli-type cereal in the mornings (Blueberry Golden Crunchola--it's from Canada). I don't take any vitamin supplements--never have. Maybe I should start? What would you recommend? I get about 7 hours of sleep per night. I have no problem falling asleep, either. Hard to say whether I am getting enough sleep. I could sleep 10 hours and wake up feeling the same way compared to 7. I don't think my lack of energy is inflammation related, but I am willing to consider it. Perhaps a handful of blueberries just before my workout would do the trick?

I was referring more to your ENTIRE diet, not just what you eat before you work out. ie eat your 5-9 servings a day.

I agree with amp, try to change your diet in other ways before trying supplements.

[ENIT]

	Originally Posted by Mogura To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.
	It's not a vague goal. As long as I'm enjoying myself and doing something healthy (engaging in an energetic pursuit), I'm fine--that's my goal. Not all people go to the gym to become meat heads...

So... your thing is asking for advice and then disregarding it and insulting the person who gave it?

	Originally Posted by phoboser To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.
	It's easy if you try. If perpetually increasing strength and size isn't the goal then non-attainment wouldn't be a failure by which to feel disheartened. I can't imagine how fulfilling it would be to be a muscle-bound gym rat who can't run 10 miles to save his life. Everybody's different.

Because cardiovascular endurance and strength are mutually exclusive, am I right?

What the hell happened here? I tell the guy that he might want to think about setting more tangible goals so that he's working toward something instead of just staying where he is and suddenly everybody jumps on me.

[phoboser]

How mentally taxing is your job?


To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.

[Mogura]

	Originally Posted by phoboser To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.
	How mentally taxing is your job?

I think I have the opposite problem--my job isn't mentally stimulating enough...

[boldbidder]

Do you keep a log? How long has this been going on?

You could just need a break from the gym. For me the magic threshold is 2 weeks, if I don't have the gym 'crave' and slog through shitty workouts for 2 weeks straight it's time for 10 days off. The first 5 days do nothing, and have a few cheat meals. The 2nd 5 days do something easy, for me evening walks around the neighborhood after dinner. After that I'm raring to get back in the gym.

You sound like you're suffering from classic overtraining. People often associate overtraining with DOMS (delayed onset muscle soreness), but that's the most benign form of overtraining. The real danger is CNS fatigue induced overtraining. If you're hitting the weights or the cardio really hard consistently 3-4 times/week then you could just have a fatigued CNS. Take some time off, the gym 'cravings' will return in no time and your body will be positioned to past any plateaus you might currently be experiencing.

[irmadoodal]

If you want to know if it is a diet issue quickly I would recommend a Gu pack. Triathletes and other endurance athletes take them during a long work out to prevent exhaustion. Any time I have taken one my energy noticeable increases. Taking one of these packs right before your workout would let you know if it is a diet issue quickly.

The reason I would do this is I wonder like a few of the other posters whether or not if you're bored with your workout. What you described in your first post sounds half-assed, essentially you're going to the gym to remain unchanged physically. A little challenge in your workout, whether in strength or endurance might be a good thing.

[Mogura]

I don't keep a log, but this has been going on off and on for as long as I can remember.

How can you go for so long (10 days) without hitting the gym? I've done the same thing, and I always have to dial back the weights whenever I do. It's a constant cycle of 2 steps forward and then 2 steps back. My muscles turn to jelly.

I can't recall the last time I hit the gym really hard. I just slog through my workout. I prefer to go to the gym every day because it keeps me out of restaurants with their overpriced, unhealthy lunch options.

*Sigh* Maybe I am bored with my workout/the gym. Being in the same room every day isn't stimulating. I know were I to hop on a real road bike on a real road, I'd be moving like a bat out of hell... and loving every moment of it...

[boldbidder]

I don't know what your current GPP and overall conditioning is like, but 10 days off from the gym won't see that much of a strength drop. If anything you'll be positioned to quickly break through personal bests (if you do that sort of training). You'll definitely be tempted to go back earlier, and you may be able to, for me 10 days is the magic number. I get to the point where I feel rejuvenated and start to really get strong gym 'cravings' the last few days. If you hit the gym EVERY day then you are assuredly overtraining, time away from the gym is just as important as time in the gym. I understand hitting the gym helps you make better food choices (does for me too), but throwing in a cheat meal or two can actually help as well.

Keep us posted.

[Storm]

It sounds like you may just be bored with the gym. Am I right that this a recent thing for you?

For me personally, I either have to have a goal or be doing something I enjoy doing for its own sake. Signing up for something like a race can be really motivating, or setting a lift goal. If you don't want to do that - maybe try different types of exercises or find a gym with something really awesome in it. For a while, I went to a gym that had a movie room where some of the treadmills were housed. And there are fancy gyms with waterfall hot tubs and such if you have the disposable income.

[alexdc]

Originally Posted by Mogura To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.

Okay, I've got a bit of a problem and I need some advice. Background: I go to the gym 3-4 times a week during my lunch hour. My workout usually consists of stretching, weightlifting (machines), and cycling. Sometimes I do cycling exclusively to get my heart rate up. The goal of my gym experience is to stay in shape and keep muscle tone and definition. I'm not really looking to bulk up or lose weight. The problem: About 75% of the time I have either no energy or low energy when I begin my workout. Even warming up does not seem to boost my energy levels. The lack of energy saps my motivation, so the end product is a half-assed workout. My situation probably has something to do with: 1) sitting at a desk for a solid 4 hours prior to my workout, 2) timing/composition of my meals. On 2, I have breakfast around 7:30--3.5 hours before my workout. Breakfast usually consists of a bowl of cereal and some milk and apple juice, maybe a cookie thrown in there. I used to have coffee instead of the apple juice, but lately I've been trying to cut down. Sometimes I'll have a protein bar minutes before hitting the gym, but that doesn't seem to boost my energy levels all that much. So, how can I improve my diet, office routine so I can feel more energetic by the time I hit the gym (and thus reap the maximum benefit of the experience)? I'm thinking that there's got to be a better way apart from downing a coffee and a glazed donut 15 minutes before my workout. Thanks...

I'll give you my pre-bikram yoga routine.

Eat something high in carbs and protein several hours prior to your workout. For breakfast, in your case. However, and more directed toward the issue of carbs, look for foods that have additional nutritional value. As an example, avoid the obvious choice of pasta, and go for something more along the lines of a sweet potato. Avoiding eating foods, such as onions, that can cause gatro-intestinal distress any time before exercising.

Have a small carb/protein snack 1.5-2 hours before the workout. I generally eat half a peanut butter sandwich. Just something to keep your energy up.

Bring some sort of energy drink and consume about a glass before (about 20-30 minutes) and after your workout. I make this concoction at home, which has virtually the same nutritional content as Gatorade at a percentage of the cost:

8.5 cups water
9 tablespoons sugar
2 tablespoons lemon juice
3/8 teaspoon salt (I usually just use 1/2 teaspoon)

Make sure you drink water before during and after your workout, but make sure that you aren't drinking too much water. There is such a thing as over-hydration, and it can cause fatigue among other things.

Warm up before you workout, but don't stretch until after the workout. It is a common misconception that stretching before a workout is good for you, when it can actually have a detrimental effect on performance.

Eat after you workout.

Make sure you have an overall decent diet, and make your diet includes an appropriate amount of potassium.

[Deliberator]

I second what Boldbidder said. Weight training every day isn't recommended; you're muscles need at least 48 hours to recover because exercise does damage them after all.