Okay....I can barely wake up these days. All i want to do is sleep in. I excersize 3 times a week. Lately, I have started excersizing every day. I take 4 cardio classes a week, I am incorporating some strength training (one day at the gym where i do nothing but weights and walk the indoors track) and in my cardio class I am trying to start using the heavier weights instead of the light ones. I know my muscles are pretty much constantly sore....like today my legs, knees and chest muscles are sore. My calories tend to equal out to about 1200 calories a day. I drink one cup of coffee in the morning and then it's all water after that. Am i just so tired because of sore muscles wanting to heal??On the wekends I just try to walk at least a mile or mile and half each day just to stretch my muscles and keep them limber. I am trying to start taking a multivitamin....is there something else i should be doing???
My opinion--you're overexercising. Your muscles shouldn't be constantly sore--at least, not the same muscles all the time. As people get older, it takes muscles longer to rebuild after strenuous exercise, which means it's best not to use weights every day for the same muscle groups. You need at least a day in between for recovery.
Aerobic workouts--you've mentioned in another post that when you do these workouts you're going so hard that you can't catch your breath. Again, you're overdoing. Ideally, for fat burning, you should be breathing hard, but you should not feel as though you're out of breath or have to stop. That's counterproductive.
On 1200 cals, and with that much exercise, you should definitely make sure you're getting enough protein. Aim for 100 grams of protein a day, and 30% of your cals. Upping my protein really helped me--I was feeling so dragged out after 5 days at the gym!
The multivitamin is a great idea, especially at 1200 cals. Be sure you get calcium and magnesium as well.
I agree that maybe there's a bit to much exercise for your calorie intake. If you're that sore all over your body may be telling you to take a day off.
I always take a multi-vitamin when I cut down on food intake. I probably eat better than I normally do but I think maybe I'm missing something.
I agree with JayEll about the protien. I try to eat much more than I used to. I'll often even micro up some egg whites for a snack. Very filling.
One other personal issue. Are your periods any heavier then they used to be. I had a real bad time a few years ago and when I got my iron checked my doctor couldn't believe how low it was. I hope it's something that passes soon.
thanks girls....settie...nah...my periods are just like always. thank goodness i haven't had that problem. I am going for my annual physical next month. I'll probably make sure she checks my iron just in case.
jay...i know...i am trying to not go so hard in class these days. I actually made it most of the way thru the aerobics part of class last night without having to stop very much to catch my breath. It's just so hard not to go 110% when you have a teacher who has to be about your age, toned and bouncing the whole time she exercises. It's so hard not to say...if i can just keep up with her and do everything she does, i'll look like her. but i am trying to pull back alittle. just give it maybe 90%. And i am really trying to take advanage of my kids being gone for two weeks and then one week at vacation bible school at nights. just trying to really kick start some muscle toning and maybe drop an extra pound or two this month from my normal 5 a month.
I agree about the protein - I know my energy level takes a total nose-dive if I'm not eating enough protein or if I'm not eating it frequently enough. I really like an apple with some cheese or peanut butter in the middle of the afternoon if I'm feeling really drowsy - the carbs and protein perk me right up.
While my muscles are not always sore, I exercise once or twice a day and lately I am always sooooo tired, and I too am eating around 1200 cal. I feel like I could just sleep all day.
Maybe i am not eating enough carbs....i checked my protein and yesterday, i got in about 120 grams of protein. Also, i am super sleepy right now and i just got thru with lunch; which was about 1 1/2 cups of chicken breast and half a cup of broccoli. I even added a diet coke instead of my usual water. I don't know. I will definately talk to my doctor next month and see if she has any advice. Maybe i am not sleeping as well as i think i am. Maybe i will try some of those breath right strips again and see if that helps me sleep more soundly. I know i've heard if you have sleep apnea, that can keep you from getting the best sleep you could get and make you really sleepy the next day. My mom has to wear a mask at night that feeds her oxygen or something so she can sleep better. i don't want to do that, i'd rather use the nose strips. i'll buy some this week and let you know how that works.
My energy goes in spurts and I don't know why. I tend to be moody so I swing up and down, and so does my energy. St. John's Wort and other herbs help, as does vitamins. Instead of just a doctor you might talk with an herb expert, there are some herbs for energy out there, I took one for awhile and I think it helped so I'm going to do it again. I'm more tired when my bed time fluxuates vs. keeping a schedule. And I'll have to admit on days that I'm more tired I do drink Red Bull and other energy drinks, that stuff works.
I read an article once, it said one of the first thing to do if you feel tired is drink a lot of water, you can be dehydrated. Do you drink enough? I just thought about it, I'm tired today and I didn't guzzle my usual jug of water this am and drank diet coke and an energy drink...
I think it's in large part the total amount of calories - if you're not getting enough of those (especially carbs, which your brain uses for glucose) you won't be functioning properly.
Look at adding the supplement glutamine- it really helps muscle fibers heal more quickly, boosts general immunity, and helps you not get as sore in the first place. I add 1 scoop of it every day to one early meal. I used to add it to my 10 am protein shake, but I've been having cottage cheese mixed with yogurt no, so I just mix it in and don't even taste it.
Whenever I change my workout routine to heavier or more intense, I'm really tired for a week or two. If it's exercise related, you'll get used to it. I lift 4-5 days per week and do cardio 6 days a week on about 1400 calories. I'm older and smaller than you, so I bet you could bump up to at least 1300-1400 and still lose.
I agree with Jay that you may be overexercisizing the same parts too often. It sounds like you are doing 4 total body workout per week, and that's a bit much. If you want to weight train that often, you'd be better off switching to an upper body/lower body split or a push/pull split. If you are lifting heavier, you need more than a day between workouts.
Mel...you are probably right about the whole upping the number of times and intensity making me tired at first. I'm sure after a week or two of doing 4 classes a week and trying to walk or weight train one day on the weekend, i'll get used to it. It's just that i want so badly to get in as much excersize as i can while it's summer. I have just somehow this month managed to really dedicate myself to excersizing. I have been only really excersizing 2 or 3 times a week and i see you and others are doing it 5 and 6 times a week. I just think i will see more toning up progress if i work out more often. And once school gets back in, it will be hard to get as many sessions in during the week. I know things will start coming up like PTO meetings and such. So, i have from now till August 20th to work out during the week at the gym as i can. I'm sure this tired feeling will go away in a week or so. I just have to stay dedicated.
Thanks for all the suggestions and responses!!! ;-)
Why am i so sleepy????
And i am really trying to take advanage of my kids being gone for two weeks and then one week at vacation bible school at nights. just trying to really kick start some muscle toning and maybe drop an extra pound or two this month from my normal 5 a month.
