Feeling too weak when working out.

  • Posted by a hidden member.
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    May 03, 2014 7:30 PM GMT
    I've recently started to work out, but when I do I can quickly become shaky.
    Then I feel weak and unable to continue.

    Why might this be?
    I am not eating enough, or just eating the wrong things through the day.

    What would be suggested for a typical days eating?
  • Posted by a hidden member.
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    May 03, 2014 9:16 PM GMT
    Hppened to me to especially my arms being achy so I gave today a miss lol.

    I would assume with it being new to you its normal.
  • Posted by a hidden member.
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    May 03, 2014 10:30 PM GMT
    Check with your doctor. It could be low blood sugar or some other serious problem. It's not normal.
  • buddycat

    Posts: 1874

    May 04, 2014 12:32 AM GMT
    I thought that eating a piece a fruit helps with sugar. I used to drink a cup a coffee and take a couple aspirins. I always thought soreness was a good thing since it shows your muscles are breaking down and rebuilding.
  • HndsmKansan

    Posts: 16311

    May 04, 2014 1:38 AM GMT
    Great topic! I talked about this with a registered dietician on my weekly webradio fitness program and I think it is a bigger issue than one may think!

    If you have an average diet and you ask your body to start doing (what has been) above average demands, how does it react? Part of the reason personal trainers and fitness professionals encourage those starting a new fitness program to converse with their doctor. You may have a health challenge, but it may be that changing up your diet... considerably.. may be the answer. You know what you eat and how much. Get input from those around you and approach it carefully.

    Hopefully all will be in good order and your body will react to the challenge in fine style.
  • mybud

    Posts: 11837

    May 04, 2014 1:39 AM GMT
    See if eating some carbs before working out helps...
  • Posted by a hidden member.
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    May 04, 2014 1:59 AM GMT
    Go heavy on carbs before working out and sleep well
  • Destinharbor

    Posts: 4434

    May 04, 2014 2:23 AM GMT
    You can also try a good protein powder shake. Make sure it is the kind that has quickly and slowly absorbed proteins and has no more than 100 calories. I keep a small container of it in my gym bag and a shaker cup. Feeds the muscles and may help with the shakes. Alternatively, a pre-workout drink followed by the protein at the end.
  • Posted by a hidden member.
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    May 04, 2014 3:09 AM GMT
    The first question that comes to mind is how long before you workout did you last have something to eat? You might want to have a small snack - some fruit or a pre-workout energy drink - before you workout. If that doesn't seem to help, then you should probably see a doctor to have your blood sugar levels checked.

  • Posted by a hidden member.
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    May 04, 2014 6:38 AM GMT
    I concur with what many have posted. It happened to me once when I was embracing the "workout on an empty stomach to burn maximum fat" hype. I had a black-out for at least half an hour although I could hear what was going on around me. Someone gave me some acrid smelling eucalyptus balm to revive. Talk about embarrassment! A doctor friend said it was likely due to low blood pressure/sugar.
  • buddycat

    Posts: 1874

    May 04, 2014 6:54 AM GMT
    I think it is true to allow some carbs. I have been watching carbs and fat and noticed energy levels up when I allow myself some carbs. Since you don't have a weight problem eat more carbs. I don't think low carbs is the end all of dieting anyhow. You watch your carbs and fat, you watch your calories too and you need to strike a balance since low carb diets are high in fat which is bad. Try some pasta or fruit. I said to try a cup of coffee and a couple aspirins to thin your blood since that is what you get in an energy drink anyhow and I prefer coffee. I prefer snacks with protein and low calories like a salad with fat free mozzarella or Weight Watchers string cheese. Hard boiled eggs are good too.
  • buddycat

    Posts: 1874

    May 04, 2014 7:02 AM GMT
    Homerk saidI concur with what many have posted. It happened to me once when I was embracing the "workout on an empty stomach to burn maximum fat" hype. I had a black-out for at least half an hour although I could hear what was going on around me. Someone gave me some acrid smelling eucalyptus balm to revive. Talk about embarrassment! A doctor friend said it was likely due to low blood pressure/sugar.


    Try bananas and oranges, I eat fruit everyday especially after working out.
  • Posted by a hidden member.
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    May 04, 2014 9:13 AM GMT
    buddycat said


    Try bananas and oranges, I eat fruit everyday especially after working out.


    Thanks for the tip, Buddycat. Now, I eat at least 1/3 of my breakfast (if I can) before a HIIT workout.
  • Posted by a hidden member.
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    May 04, 2014 11:10 AM GMT
    I always have a blueberry, spinach and avocado smoothie before hand for a sugar rush although the spinach makes me burp lol.
  • Posted by a hidden member.
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    May 04, 2014 5:13 PM GMT
    I agree with what everyone is saying about diet change and increasing your caloric intake. I just want to add don't forget to increase your H2O intake. Dehydration is real and damaging and can also cause you to be shaky or even black out.

    Also if you just started working out, don't "go big". Start out with lighter weights to focus on proper form first and then progress into heavier weights; you will be amazed at how much more stable will be with heavier weights when good form is applied.
  • Posted by a hidden member.
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    May 04, 2014 5:36 PM GMT
    take some water quick to digest food with you to the gym. Whey protein maybe?
  • Posted by a hidden member.
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    May 05, 2014 12:36 AM GMT
    And can I suggest a visit to your GP to have a once over? Best to get yourself checked to make sure things are ticking along as they should be...
  • Posted by a hidden member.
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    May 05, 2014 2:56 PM GMT
    Thanks for all the feedback guys.

    I ended up leaving work early and going straight home to bed, where I slept for what seemed to be a thousand years, and woke up feeling very ill.

    - Perhaps I was just coming down with an illness? icon_redface.gif

    But, I may as well ask, since I've brought the subject up now...

    I am not overweight, and fall nicely into the healthy spectrum (according to gender, weight, height etc), but I do eat lots of biscuits and cakes as well as fruit and veg. Since starting to lift weights, I've cut back on the junk food.

    Because I'm not aiming to lose weight, can i revert back to eating some junk to get my sugar fix or does that go against building muscle?
  • Posted by a hidden member.
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    May 07, 2014 1:37 PM GMT
    Tom8521 saidBecause I'm not aiming to lose weight, can i revert back to eating some junk to get my sugar fix or does that go against building muscle?


    I think you should address why you feel you need a "sugar fix" and how you can overcome that feeling--piece of sugarless gum sometimes works for me. Also, there's plenty of sugar in various fruits, use them icon_smile.gif
  • Anther

    Posts: 37

    May 08, 2014 7:55 AM GMT
    I notice that around my 7th rep I become too tired to continue. While others don't seem to struggle that much to reach 10-15 reps, it's not the same for me. I feel like the hardest gainer in the world.
  • Posted by a hidden member.
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    May 11, 2014 1:22 AM GMT
    Tom8521 said Thanks for all the feedback guys.

    I ended up leaving work early and going straight home to bed, where I slept for what seemed to be a thousand years, and woke up feeling very ill.

    - Perhaps I was just coming down with an illness? icon_redface.gif

    But, I may as well ask, since I've brought the subject up now...

    I am not overweight, and fall nicely into the healthy spectrum (according to gender, weight, height etc), but I do eat lots of biscuits and cakes as well as fruit and veg. Since starting to lift weights, I've cut back on the junk food.

    Because I'm not aiming to lose weight, can i revert back to eating some junk to get my sugar fix or does that go against building muscle?


    I am pretty clueless, so this is more question (for those more knowledgeable than myself) than answer, but there is a school of thought (Kiefer's "carb backloading" scheme, a training variant on his "carb nite" diet, easily searched on the web) that says that if there is one time to enjoy sweets, it's immediately after resistance training. Maybe someone here knows how much of this is truth and how much is scam.

    I *am* trying to lose weight, but I'm more interested in bulking up and filling out, and I've definitely noticed similar weakness and shaking when I try to work out on a low-calorie day. As long as I've had some carbs (fruits, vegetables, and/or whole grains are of course always preferable to junk food) some time before lifting I can avoid the problem fairly reliably, especially if I've been good about getting enough protein and healthy fats throughout the day.
  • jjguy05

    Posts: 459

    May 11, 2014 4:16 PM GMT
    Tom,

    Before getting scared about your blood-sugar levels, just analyze your diet and sleeping first. Of course, if in doubt, a doc's visit won't hurt.

    On eating and sleeping:

    1. sleep well, at least 7 hours. 8+ is ideal
    2. CARBS! Taper them off later in the day, and only eat good carbs (oats, sweet potato, 100% whole wheat, lentils), but make sure you get slow-digesting carbs for breakfast, and one more meal (lunch) before lifting.
    3. sugar! Take fast-digesting carbs too. This gives me energy like there's no tomorrow. But ONLY before lifting (about a half hour). Otherwise, your body will store it as fat. I have 2-3 normal-size chocolate chip cookies before lifting, along with 25g of casein protein. I also have the same amount of cookies after lifting, with about 50g of whey. You need sugar immediately afterwards too if you wanna grow. Avoid sugar and other simple carbs (like white bread) all other times.
    4. Find a pre-workout that you like. The caffeine in pre-workout drinks acts as a stimulant, and the creatine also helps.

    And finally:

    Not energy related, but every single meal must contain protein.
  • Posted by a hidden member.
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    May 12, 2014 3:02 AM GMT
    Tom8521 saidI've recently started to work out, but when I do I can quickly become shaky.
    Then I feel weak and unable to continue.

    Why might this be?
    I am not eating enough, or just eating the wrong things through the day.

    What would be suggested for a typical days eating?


    Shaky is a classic symptom of low blood sugar. You can get a blood sugar tester for $10.

    Research normal blood sugar levels.