After shifting a stone and a tough excercising regime since March I've hit exhaustion!!!
Literally I am so knackered I feel ill , hence I've cut back on the swimming , running, walking , weight is 12 stone , moving up to few pounds over , spent last weekend mostly sleeping , π€π€π€
My eating and controlling calorie intake is good , I think , no change in my measurements though which is a bit wierd, and I'm putting myself on iron tablets ,
Has anyone else hit such tiredness or is it just me at 50 ??
Hope all ok with folk ,
Written by
angefat
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Thanks Anna, yes I know I need to , take extra care, my metabolism is being hit by the amount of excercising I'm doing and at the same time saying , hey you are not 25 π€
Hi good advice for exercising is to always work out to your Borg level 4. This is a measuring scale used for athletes. Borg 4 is your optimum exercise level where you are not too breathless to talk but are to sing. Any less than this and you are not getting the full benefit. Any more and it will just knacker you and put you off. Maybe this is where you are going wrong? It sounds like you have been overdoing it and need to rest for a while now.
Also as I'm sure you know muscle weighs more than fat.
How much exercise are you actually doing daily? And are you accounting for the calories burned in your TDEE?
A lot of people have a regular 'deload' week in their training regimes where they cut the volume of exercise they are doing, to give the body a bit of a rest. Every fourth week for example.
This might be worth trying.
Also, probably stating the obvious but are you getting sufficeinet water and sleep for recovery? Almost everything g I have ever seen supports the 7-8 hrs unbroken sleep if exercising vigorously, and water intake also correspondingly increases.
TDEE is Total Daily Energy Expenditure. How many calorie you burn by just doing the normal existing thing, your daily activities plus whatever eercise you are doing. Usually the calorie calculators in My Fitness Pal etc account for the first two quite well but not the exercise. There wil be a box to tick for how many times a week you exercise but in doesn't take into account how much/how intense etc. It's quite possible to be hammering 1000 cals of exercise a day which is not accounted for by your calorie intake calculation, which already has you in a deficit. I had exactly this when I resumed training after a long break. I was eating well but not accounting for the amount I was burning extra. After 3 weeks I just felt like a house had dropped on me. I just shut down with exhaustion and lethargy and brainfog. When I revsed my eating plan I bounced back really quickly.
Rignold, you are spot on , symptoms so right, I'm not sure what food to eat to supplement the extra energy needed to keep up with the amount of excercising I do , without putting the fat back on , if you know what I mean ??
I have bought an iron supplement , and am considering a multi vitamin, π€π€ otherwise I'm down on the energy levels to burn the fat off that I still have on my body ,
If you use the NHS BMI checker it allows for different exercise levels and suggest an appropriate calorie range. Often more than you would expect, it might be worth double checking this angefat π It's an old adage but you can't run a car without petrol and you can't burn fat without running an efficient body.
This is a good TDEE calculator (there are various online but tbh they all come back with pretty similar results). I was surprised to find my target calories were a fair bit higher than I expected. The key to sustainable fat loss is to eat the maximum amount of calories possible while still remaining in deficit.
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