Newbie question

G

|GeD|

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Recently started working out, and schedule is about 2 days cardio / 2 days weight exercises. I'm 34, have few (I mean few) extra pounds, and do not have a "real" sports background except few years of Aikido and a year of steady gym work outs.

Like most of men may age I'm in trouble with love handles and slow weight loss. In fact, I've been working out 4-5 days week for 3 months and gained weight.

So I decided to get liquid L-Carnitine, but can't say it helped a lot yet.

My problem is, I get tired way too fast, especially in weight lifting sessions. I can hardly finish my program, if I can at all. I usually end up with upset stomach, dizziness and no energy left to even walk to the shower. This has never happened before.

I can only imagine this was asked about a million times, but I did a search and found semi-pro to pro advices about supplements. I want to ask an enrty-level question. What would be good choice of supplements to start using for me? Extra energy is mostly what I need, and I aim to loose weight.

Thanks in advance.
 
by the sound of it I would say that finding the right supplement isn't the problem. Truthfully from the sounds of it I doubt you have your basic diet in proper order
 
Indeed. It sounds like your nutrition is whack. Please provide a few days' samples of your eating with meal contents, caloric composition and times.

You can use a free site like fitday.com to input what you've written down and give us the calorie numbers, but if you really can't we can probably estimate fairly accurately from portion sizes (by weight or volume, not "servings").

A supplement won't fix what sounds like either a serious health problem or some serious nutritional deficiency. Also, please describe to us your workout routine, so we can rule out the possibility that you're just working out way too hard and long for a beginner.
 
My workout scheme is basic.

I workout one day, rest one day and occasionally rest during weekend.

I do it 1 day cardio, 1 day rest, 1 day weight training, 1 day rest... scheme.

Cardio
30 minutes fast pace / uphill walk
20 minutes arc trainer or bicycle
20 minutes cross trainer
3x25 all AB exercises

Weight
I complete full beginners' program (complete beginner stations, can't name them, but I workout with a pro-trainer, quiet sure they know what they are doing)

I usually eat oat meal w/ milk and a banana OR 2 slices of wheat bread / some light cheese every morning (40 mins before breakfast)

I take 2 Arcalions (recently replaced with multi vitamins), 2 fish oil tablets everyday, and 1000 mg L-Carnitine every workout day at breakfast.

Fish / meat / chicken / turkey every lunch, with either rice or two slices of bread (sometiems replaced by macaroni or rice)

Meat / chicken every dinner, with either rice or two slices of bread (sometimes replaced by macaroni or rice)

I keep away from sugar, always.

If anything I do wrong this may be it: I dribk too much coffee and tea, about 4-5 cups a day.
 
Don't assume your "pro trainer" isn't a a con artist, or dangerously uninformed.

Your diet looks to be reasonable..assuming you're not undereating dramatically (it doesn't look like you are from your somewhat vague description).

We're now down to either a) you're working out on way too many machines and being overwhelmed by the volume of the exercise, or doing too many sets and/or reps, b) you're training in a way that's ineffective, or c) some sort of health complication.

You should know that weight training machines are generally considered worthless by most in the fitness field. They are LESS safe and ineffective because they remove the need for stabilization, which results in decreased "real" strength, and serious muscle imbalances that increase the potential for injury.

Try visiting and checking out the beginner weight training routines. I highly recommend Men's Health's HGM (Home Grown Muscle), it's what I'm currently doing and I'm loving it and seeing amazing gains as a beginner.

Yeah, it's a lot of work to learn to perform the exercises properly. Yeah, you won't be able to handle as much weight. And yeah..you'll probably find yourself working much harder in a shorter period of time. That's why all the "fitness club" types prefer the machines. They make it easy to look like you're getting a good workout. :p

If it's anything other than your weight training program I can't really help you..if you try changing your routine to something less..well, stupid (most likely) and still experience your problem, I'd recommend seeing a doctor and getting some tests done.
 
Heres some advise NO "pro" trainer would allow their clients to feel the way you do after a workout. without doing something about it. The fact you had to go to a forum to get the answer you wanted and not from your "pro" trainer is a bad sign.

Another thing strange is the fact you are taking L-carnitine which is actually used in the treatment of Fatigue and yet you say you have extreme fatigue.


questions
When do you do your workout mornings or nights?
Can you run up two flights of stairs without getting out of breath?
are you getting at least 8hours of sleep?

How does your Glucose levels look like?
What does your Acid-Alkaline Balance look like?

---------------------

It is possible that your diet is to low in good complex carbs which can result in insulin malfunction which makes your blood sugar levels unstable which could explain all of your symptoms.
 
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I would have to agree don't assume that the fitness instructor knows what they are doing especially if they have you on a machines based workout.

I am going to slighlty disagree with with Focus and say that i think you are undereating and that you should probably start logging your daily food intake on a site liek fitday and see what your general daily calorific intake amounts to. Also bar a banana there is no other mention of any fruit or veg in your diet, yes you take a multi vit but seriously start eating some fruit and veg aswell and try and get at least to your 5 a day levels
 
jsb said:
I would have to agree don't assume that the fitness instructor knows what they are doing especially if they have you on a machines based workout.

I am going to slighlty disagree with with Focus and say that i think you are undereating and that you should probably start logging your daily food intake on a site liek fitday and see what your general daily calorific intake amounts to. Also bar a banana there is no other mention of any fruit or veg in your diet, yes you take a multi vit but seriously start eating some fruit and veg aswell and try and get at least to your 5 a day levels
Click to expand...

Quoted for truth. To be honest I didn't pay as much attention to your diet as I should have. There are some cardinal rules:

1) To lose weight healthily, eat your maintenance calories for your pre-exercise level of activity and create a calorie deficit through exercise. This means finding out what your BMR is and how much you need to eat. Nutrition is the first place most people mess up. Not eating enough will compromise your energy levels and your goals.

2) Eat a lean protein source and a fibrous carbohydrate (this means vegetables and the occasional fruit) at every meal.

3) Avoid processed foods as much as possible..except for the rare cheat meal. Eat whole foods.

4) Water: the more the better, essentially.

5) Strive to maintain a calorie balance around 40% calories from carbs, 30% calories from protein and 30% calories from fats (split evenly amongst saturated, monounsaturated and polyunsatured).

If you're doing all of the above with your nutrition, most notably eating enough calories, which I would estimate to be 2000 or so based on the very limited information provided (age, weight, height, body fat %, level of activity [other than your training]?) and still experiencing the same fatigue on a better training routine, then seek help from your doctor.
 
Oh I guess I've forgot to tell the most important part of it:

Cardio exercises are always fine, in fact I usually ask for more, and happily start and finish my program, always.

Problem is with weight training. It knocks me out.

I have to work with machines, because I have no other option, everywhere in my reach has machines only :)

I workout early in the morning, eat at 06.30ish and start at 07.00. I do not feel this tiredness of fatique anywhere anytime in my life except the weight training sessions. Sleep is fine around 6-8. I've no idea about glucose levels :confused:

1.76 meters, 85 kg (5.7 / 187 I guess), %27 fat, 34, male.

I eat vegetables almost every lunch and dinner, that was another thing I forgot to tell. I live on mostly healthy food, except rare fast food sessions. No alcohol, no smoking.

I was assuming the problem was my energy level, but I may be wrong.

Thanks for reading this and replying, all :)
 
Not to backpedal or anything, but I just thought I'd throw it in there that I personally take 200mg of caffeine 1 hour before my training sessions. Used sparingly, and with the right timing, caffeine can act as an excellent performance enhancer for some people. Otherwise, I avoid caffeine entirely, as the benefits are completely negated by, and transformed into problems with, regular and/or excessive use.

However, the rest needs looking at first. Stimulants won't cover a serious imbalance like the one you're describing. Best wishes. ^_^

...on a side note: Your gym has no free weights? Wow. You must be living in the spandex-clad sissy capital of the world. :D
 
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I guess free weights are frowned upon, because most of the time people tend to push it and hurt themselves.

My gym has free weights (in "Pro" studio) , but they do not allow you to exercise with them until you workout 3-4 months. Policy I guess.

I obey the rules when it comes to training of any type. After all that's what we're paying them for. I personally like free weights as well, but they have their own 12 months' system, and I try to keep up with it.
 
|GeD| said:
Oh I guess I've forgot to tell the most important part of it:

Cardio exercises are always fine, in fact I usually ask for more, and happily start and finish my program, always.

Problem is with weight training. It knocks me out.

I have to work with machines, because I have no other option, everywhere in my reach has machines only :)

I workout early in the morning, eat at 06.30ish and start at 07.00. I do not feel this tiredness of fatique anywhere anytime in my life except the weight training sessions. Sleep is fine around 6-8. I've no idea about glucose levels :confused:

1.76 meters, 85 kg (5.7 / 187 I guess), %27 fat, 34, male.

I eat vegetables almost every lunch and dinner, that was another thing I forgot to tell. I live on mostly healthy food, except rare fast food sessions. No alcohol, no smoking.

I was assuming the problem was my energy level, but I may be wrong.

Thanks for reading this and replying, all :)
Click to expand...

Allright then there goes my carb theory ;( lol...

All right you eat right, cardio doesn't bother you, your hight and weight are decent, and you only get this extreme fatigue after using the weights,you sleep well

only a few things pop into my head and those are
1. Your brain is being deprived of the needed oxygen (do NOT ever hold your breath when doing ANY exercise)
2. You are not properly warming down after the workout
3. you are simply pushing yourself way to hard on the weights
4. your wearing clothes that are to tight and are cutting off circulation "partly a joke but its possible"
5. you have hyper or hypoglycemia "though if this was the case it would likely affect you at other times as well"

as of right now, i can not think of any other reason you would be getting this type of fatigue when doing weights only.
 
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From what we've seen, working out too strenuously or improper technique would appear to be the most likely causes (assuming we've ruled out drastic undereating)..though to manifest symptoms like that, I don't know.

I highly recommend you go see your doctor and describe your symptoms and make sure he gets all the pertinent tests done. This is one of those situations where there's no such thing as being too careful.

There's also the idea of workout drinks around the exercise period, but I would make sure all the moving parts are running smoothly first.



Regarding the weight machines, if you can learn to ride a bike or drive a car, you can learn to use free weights without injuring yourself quite easily. I suspect the real motivation for your gyms' policy is laziness or some scheme to make more money.
 
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Without a doubt you need to be doing free weights and NOT machines, I can't believe this gym requires beginners to only use machines.

You aren't eating often enough, you should be eating about 6 times a day. You have a good amount of bread in your diet, pretty heavy on the carbs (and the wrong type) if you're trying to lose weight. The only time you should be having a carb heavy meal is post workout - and your'e having bread with almost every if not every meal. You aren't getting enough good fats either, or fibrous carbs, or protein.
 
I see 3 meals listed....I don't believe you're eating enough, often enough, and thus having blood sugar issues during training.
 
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