Lack of energy to work out
RE: Lack of energy to work out , 08-18-2011 10:16 AM


Junior Low-Carber


Thanks for the response/info.

I have a dumb question though:
What exactly is "carb loading" in real terms? What do people who are carbing up before a workout typically eat?

Could I go through the McDonalds drive-thru and order fries? : ) I'm serious - I haven't eaten that stuff in many months (used to eat fries almost daily it seemed).

On a different note...I'm down to 204.8lb on the scale as of this morning. I still have a lot of belly fat, though with a shirt on I look muscular as the belly is concealed and I'm apparently blessed with a good body, proportion-wise, when not loaded up with too much fat. I've had this belly fat since right around age 11. I'm tempted to just ditch weights altogether and stick with cardio, since the weights are what started the lack of energy. I'm not overdoing it now so it's not too bad. It could be I just need to kick it in gear and work out harder to jump-start my energy level. I did a 'spin' class yesterday and the guy focused on intervals. It was tough but I feel pretty good this morning. But my brain tells me that weight training is where the real benefits are...

I'd go to a personal trainer (there are many associated with my gym) but they will tell me I need to eat lots of carbs.
RE: Lack of energy to work out , 08-18-2011 12:52 PM


Advanced Low-Carber



I have a dumb question though:
What exactly is "carb loading" in real terms? What do people who are carbing up before a workout typically eat?

Could I go through the McDonalds drive-thru and order fries? : ) I'm serious - I haven't eaten that stuff in many months (used to eat fries almost daily it seemed).

On a different note...I'm down to 204.8lb on the scale as of this morning. I still have a lot of belly fat, though with a shirt on I look muscular as the belly is concealed and I'm apparently blessed with a good body, proportion-wise, when not loaded up with too much fat. I've had this belly fat since right around age 11. I'm tempted to just ditch weights altogether and stick with cardio, since the weights are what started the lack of energy. I'm not overdoing it now so it's not too bad. It could be I just need to kick it in gear and work out harder to jump-start my energy level. I did a 'spin' class yesterday and the guy focused on intervals. It was tough but I feel pretty good this morning. But my brain tells me that weight training is where the real benefits are...

I'd go to a personal trainer (there are many associated with my gym) but they will tell me I need to eat lots of carbs.
Not a dumb question at all, but I already answered it for you. Fruits! On Dr. Mercola's website, the trainer recommended carbs at a ratio of 4:1 carbs to protein. In my own experience, I've done higher ratios for muscle mass and about 4:1 for fat loss, so I think you should experiment. At least 50% simple carbs in the form of fruits is what I was recommended by my trainer (one of the few good ones). He is slowly becoming a believer in saturated fats experimenting on himself for a year w/whole raw eggs, organic grass fed beef liver, and raw milk. He just made a plan that only has a daily carb up around the workout and then the rest of the day fats and proteins w/green vege carbs only.

Some believe that because of the higher carbs for the carb up, fats should be kept at a minimum for these 2 meals. Again, experimentation is best, but that is a general rule I've come across.

Some trainers are good, but usually not at any commercial gyms. If they talk to their clients during a workout about things that have nothing to do w/training, avoid them.

Something you really should get out of your head is how much weight you need to lose. This is a horrible attitude and is the reason why people think cardio works better than weights. You want a better muscle to fat ratio. According to Arnold Schwarzeneggar, if no weight training is done, about 40-60% of a 1 lb weight loss is muscle. WHO WANTS THAT?! Here buy these cheap calipers: http://www.amazon.com/Accu-Measure-Fitne...351&sr=8-1

I own some. Use them and measuring tape around your waist to track results. If the numbers are going down despite the scale, you're losing fat. If they go up, you're possibly gaining fat. The calipers are more important than the measure. This is because abdominal exercises can make the belly bigger because of hypertrophy of the abdominal muscles. Keep the carbs as low as you can for max fat loss. If you hit a wall, up the carbs and see if it interferes w/the fat loss side of things.

This isn't some new age supplement ad laded approach. This is definitely an old school approach. Furthermore, this does contradict Gary Taubes and his theories, but IMO, Taubes hasn't done enough research on weight training and admits he's not a weight lifter, he does Yoga am aerobic exercise. Anaerobic exercise is different. So keep a record. Just my opinion, but for anaerobic exercise, calories do matter.

I also agree w/you that weight training is where the real benefits are. Even Dr. Eades and Atkins from my readings seem to say that it is more beneficial than cardio. Again, you either have muscle or fat. Cardio reduces fat fast. But weights build muscle faster. More muscle burns more calories at rest. Therefore, it would be logical to build more muscle, if you subscribe to the premises above, lol.
RE: Lack of energy to work out , 10-21-2011 05:13 AM


Junior Low-Carber


I've recently started doing body-weight exercises for muscle-building (pushups, lunges, squats, etc.) ... I don't weight train due to a spinal condition, unfortunately... (I could do preacher curls, but that's about it, lol...)

I can definitely notice muscle gains in my chest, triceps and quads over the past few months. Especially my triceps - they're getting huge - much more definition and added about an inch onto my arms so far.

My 'secret' is a higher protein and fat intake than many, and more calories than many people. I eat a minimum of 25% of my calories from protein, usually more around 35% or more, and the rest is fat with very little carbohydrate - at most 10% of my calories from carbs - I usually have well under 100g daily. Today was about 30g. I currently take in between 3,000 and 4,200 calories a day - which according to the experts should make me fat, LOL... but I'm still losing weight. (How much I eat depends on my exercise level for the day...)

Some have suggested that my weight loss is muscle - but with dropping pounds and ADDING inches to my arms and legs - I think that theory is easily debunked.

Others have suggested I take in too much protein - I think that it's fine for anyone with good kidney function - and as a Type II diabetic I do get those tests regularly (as well as HbA1c, lipid profile, etc.) to ensure I'm ok, and I've got no problems handling that much protein. If I stop or reduce my weight training I may reduce my protein consumption.


Anyway, take a good look at your diet, make sure your fat and protein intake is high enough: Fat is necessary to produce testosterone needed for muscle building. Protein is essential to repair and build the muscle as well - most bodybuilders find the 'suggested' levels of protein just aren't enough.
RE: Lack of energy to work out , 10-21-2011 09:05 AM


Junior Low-Carber



AlbertaBeef,

Thanks for the reply! You are right - I was able to solve my fatigue/lack of energy to workout (actually, it was spurred DUE to working out). I was also experiencing dull headaches, light dizziness at times, etc. This went on for a couple of months this past Summer, when I posted this (and a few other) queries on this forum for answers. I got lots of half-baked stuff (take iron tablets, take magnesium/calcium supplements, lack of potassium, etc.). It turned out that I just needed to up the fat intake. Once I started consciously eating more dietary fat, my energy level went back up and I have since been working out (though nowhere near what you do : (

I've since started a blog about my journey and a while back I blogged about this very topic and my experience in not eating enough fat:

http://www.lowcarblearning.com/2011/10/a...nough-fat/

In it I discuss the symptoms I was having and the effects. Others that have read that post have since thanked me for helping them get out of the headaches/dizzyness/fatigue that can come from being on a low-carb diet when they do it wrong by not eating enough fat.

I just wish you had responded to my query back when I first posted it - you would have saved me ~2 months of worry, stress, headaches, and dizzyness : )

Mark
http://www.lowcarblearning.com
RE: Lack of energy to work out , 10-21-2011 02:35 PM


Junior Low-Carber



... I just wish you had responded to my query back when I first posted it - you would have saved me ~2 months of worry, stress, headaches, and dizzyness : )

Mark
http://www.lowcarblearning.com Hey Mark, I wish I'd responded earlier too, just found this forum last night, so hadn't been around before then. I should probably do an intro post in the 'share your journey' threads...
RE: Lack of energy to work out , 10-21-2011 03:02 PM


Expert Low-Carber


Thanks for sharing what worked for you!

Mackay Rippey

Has your weight loss stalled because your body clock is out of sync?
RE: Lack of energy to work out , 12-05-2011 03:32 AM


Advanced Low-Carber


When I started my low carb journey I could barely do 5 minutes on my
Schwinn Airdyne exercise bike. After a little research I found out about
rebounding. That is using a small trampoline. It's like jumping on the
bed when you were a kid but without getting yelled at. I love it. It's a
perfect low impact exercise for big people like I was.

Now that I've lost 145 pounds I feel like exercising more. I bought a
"Body by Jake Tower 200", it's a band resistance machine that clips to
your door. It really gives me a work out. Lots of exercises for about
all muscle groups. It doesn't take up any room and cost about $150 at
Sears. I purchased some dumbbells to go along with the tower 200, and a
rowing machine. I get quite a workout between all of them. Now if I just
had more time.

Dan's Low Carb Journey
http://www.DansLowCarbJourney.com
RE: Lack of energy to work out , 01-17-2012 04:53 PM


Junior Low-Carber


Just an update for this thread:

My energy level has continued to remain high, and after dropping the weight that I wanted to drop in 2011 (about 63 pounds total), my focus/goal in 2012 is to focus on fitness and getting toned. The gym that I'm a member of is also a squash club, and I'm fortunate to have hooked up a while back with an older fellow who is also relatively new to squash. We started playing once per week (and would be very, very sore for a couple of days after) but have been doing twice a week the past couple fo weeks and this week we did yesterday and today, and plan for Friday as well. No loss of energy. Eating dietary fat is the key. Makes sense considering the 'diet' we're on! My only concern now is physically overdoing it - for those not familiar, squash just might be one of the most physically demanding sports on the planet... it is one heck of a workout, especially when you're not very good at it and you are constantly running due to being out of position.

mark
http://www.lowcarblearning.com