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Atta2531
Senior Member
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Posted: 11 Jul 2006 02:01 am |
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Each time I go to my weightlifting class I seem to be getting weaker and weaker.
For example, the first time I went to class I did great and I came out feeling sore. (I often aim to feel sore. I just like waking up feeling sore because..well I feel like I achieved something and that I worked hard...anyway).
The second time I took a break or two between weight lifting. (Ex. By the time we did shoulder lifts the instructor would count 8, 7, 6. I'd rest at 5, 4 ,3 ,2 , 1 ) and I didn't feel sore.
This time I took more breaks then usual..I didn't increase my weight resistance. And what's weird is that sometimes my legs will shake...not an obvious shake but tiny shakes...kind of feels like a massage chair.
I'm confused, how come I'm getting weaker in the exercises? Is it all in my head? Am i just not trying hard enough? I'm confused
Last edited on 11 Jul 2006 02:02 am by Atta2531
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Nir
Senior Administrator
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Posted: 11 Jul 2006 03:00 am |
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If you're getting too few calories, or too little protein, it is possible to lose muscle and become weaker.
If you're getting too few calories, it is possible to have little energy (depleted glycogen in the muscles) when you arrive to do your weight training.
When something similiar happened to me, Iron deficiency was also implicated.
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Peter
Founder of this forum
| Joined: | 24 May 2005 |
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| Posts: | 4180 |
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Posted: 11 Jul 2006 05:27 am |
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Going along with Nir's line of thinking, are you dieting? Restricting calories?
Peter
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Atta2531
Senior Member
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Posted: 11 Jul 2006 03:17 pm |
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Am I dieting? sort of.
I'm basically taking the junk food out of my diet and i'm just trying to eat healthier. 3 meals a day and 2 snacks in between. Except my sleeping schedule is all mixed up now and I have trouble falling asleep around 10:00 so if I go to bed at 10:00 I'll probably end up falling asleep at 1. Then by the time I wake up and I have breakfast it's so late and I skip the snack between breakfast and lunch.
And as for calories I wouldn't know, I don't count my calories. I pay attention to the calories in my food but I don't count them all up. Maybe I'm not getting enough protien or milk?
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Coopr
Member
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Posted: 11 Jul 2006 03:55 pm |
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Have you taken a break from lifting for a day or two? Whats you spread look like for lifting?
Try to add some fruit in your diet, the carbs will help you out, sometimes when I feel "poopy" when lifting I eat 3-5 grapes, sit for a minute and get a good pump of energy.
But if that doesn't help I realize I just need some non-workout time, I usually lift 3 days, 1 off, lift 3 days 1 off......but if I start feeling tired like that I may take 2 days off to give my muscles to strengthen up. Also remember to not starve yourself on your non-lift days as your body will have no nutrients to heal its self.
Also remeber that soreness isnt really a sign of working out, once your body gets used to lifting your soreness will become infrequent and you will only notice it when you change up your routine, even then it will only be for a few days...
If you work yourself harder each time just so you get sore, that will lead to overtraining which isnt good at all.
Last edited on 11 Jul 2006 03:59 pm by Coopr
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Atta2531
Senior Member
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Posted: 11 Jul 2006 04:17 pm |
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Coopr wrote:
If you work yourself harder each time just so you get sore, that will lead to overtraining which isnt good at all.
Point taken
I do take breaks between lifting. Usually a day or two days. I probably just need to eat more nutrient dense foods.
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Skipperdox
Distinguished Member
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Posted: 11 Jul 2006 05:34 pm |
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When working out, you should feel muscle fatigue with the last few reps. They may shake a little. You shouldn't be too noticeably sore the day after.
I have seen some studies recommending protein consumption post exercise. Make sure you're getting enough protein on a daily basis. There are also new protein added bottled sports drinks, (essentially flavored water) that are supposedly beneficial if consumed post-workout. Early studies show they decrease fatigue post exercise and that the protein is absorbed fairly quickly. I couldn't find the link today...I believe it was in Prevention magazine. I'll post it here if I find it.
Are you getting enough calcium? I get horrible leg cramps when I don't get enough calcium. That could explain the shaking sensation in your muscles.
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Coopr
Member
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Posted: 11 Jul 2006 07:30 pm |
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| Another good reason to have a post workout protein/carb is that it pulls your body out of its catabolic state. Usually after a good workout your body is starving and in desperate need for protein, adding some carbs will prevent your body from using the protein as fuel this also will assist with speeding up your metabolism by basically letting your body know its ok to burn fat after the workout and not try to store it.
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Atta2531
Senior Member
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Posted: 12 Jul 2006 12:17 am |
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Thanks for the information guys.
One more question.
One time I came back from a cycling class and my sister told me to eat. There was no way I could eat after that cycling class. Are you supposed to eat after you work out? I thought you could wait a while or not even eat at all.
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Coopr
Member
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Posted: 12 Jul 2006 04:12 am |
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I've been told to immediatly eat after lifting....not sure about a spinning class...but again you gotta pull your body out of the catabolic state....
Sometimes a shake works well....in fact I think a shake makes it easier for your body to absorb the protein and gains its affects faster.
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Nir
Senior Administrator
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Posted: 12 Jul 2006 11:38 am |
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Guidelines I've been given by the instructor I trust on these matters: the "golden hour" is one hour after exercise.
After weight-training (for body-building), 2g of carbs for every 1g protein.
After cardio your body continues to burn fat, yet intake too many carbs and this will trigger insulin (the fat-storing hormone) and your body will switch modes. So more emphasis on protein and less emphasis on carbs. perhaps 1g carb (or less) to 1g protein.
Due to its quick absorbtion by the body, a protein shake is more effective than food (apparently). Mind you I just feed myself protein gradually and evenly throughout the day (including pre- and post- workout) and hope for the best.
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suenos
Distinguished Member
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Posted: 12 Jul 2006 05:05 pm |
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| Hi Atta! I've gotten the exact same advice as Nir (down to the one hour "window of opportunity". Post weight work-out meals for me are a EAS protein shake (100 cals, 15 grams protein) and a piece of fruit (1/4 cantalope of 1/2 grapefruit). I gotta say that since following this (for several months now) I am never sore or tired post work-out unless doing a new routine or increasing weights. Last edited on 12 Jul 2006 05:24 pm by suenos
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Coopr
Member
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Posted: 12 Jul 2006 07:44 pm |
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| I've actually been told up to 1/2 hour after a work out.....obviously the sooner the better....I chug my cell mass shower, then drink a shake when I get to the car and start driving.
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Atta2531
Senior Member
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Posted: 13 Jul 2006 02:59 am |
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I don't know any protien shakes...but we do have this protien powder. Would that be okay? I don't know what it's called. Basically you just add it to anything. My sister added it to her smoothie after spinning class where as all I had was Special K and toast.
Last edited on 13 Jul 2006 03:04 am by Atta2531
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Coopr
Member
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Posted: 13 Jul 2006 03:20 am |
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| If its got good protein in it, and its a liquid, you should be good to go. Also dont forget a few carbs.
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Atta2531
Senior Member
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Posted: 22 Jul 2006 04:32 am |
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OK, OK, another weight question:
I've been told to loose weight it's simple math: less calories in and more calories burned.
but...
What if you want to gain muscle? Is it more calories in than you burn? If that's the case is it possible to loose weight and gain muscle at the same time?
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Coopr
Member
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Posted: 22 Jul 2006 03:15 pm |
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It is possible but its hard. Depending on how new to weightlifting you are, the easier it can be. But the longer you do it the harder it gets.
Basically to gain muscle you need more calories than you burn, to lose weight you need to eat less calories than you burn. Some people can get it just right and sit perfectly in the middle and do a little of both, but when you think about it , it's really 2 completely different goals.
When you look at big time body builders they go through a "Bulking" phase in which they eat more than they need and slowly grow muscle mass usually about 80-90% muscle and 10-20% fat, once they get the "gains" they are looking for they go into a "cutting" phase of their diet in which they start to really moderate their intake, and strictly moderate their carbs.
The do a cycle of bulking and cutting because they realize that trying to do both at once is not only difficult it can be detrimental to their results. If they bulk for 2 months, and then cut for 2 months they will have a significantly better result then if they tried to bulk and cut at the same time. Also remember that bulking and cutting at the same time can be very discouraging, you may only put on a little muscle as well as lose a little fat (If any).
That is not to say don't weight lift while bulking or cutting, you should always try to have a training program in place, but when bulking you may want to limit the amount of cardio you do (no more than 20 minutes a day) as it makes your caloretic needs go up, and can possibly put you in a catabolic state.
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Nir
Senior Administrator
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Posted: 22 Jul 2006 08:03 pm |
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The people on this site who are still obese or overweight should be on a reigime similiar to cutting.
This means they have a small calorie deficit (say 15% less than maintenance) and do cardio to stimulate fat loss. However, protein intake should be 25%-30% of calories, or looking at it a different way 1.5g - 2.0g of protein per Kilo of bodyweight (0.68g - 0.91g per lb of body weight) and do some weight training.
For some people, this will help to maintain their muscles. For those more genetically lucky they will actually gain muscle this way. (for example, Peter has gained muscle this way. I have also gained muscle while calorie restricting: the muscle I've gained is 'compact' - it doesn't look like the bulk of a body-builder - instead I'm toned and sculpted. Of course I'm not an expert in body-building - this could have a lot to do with the high-reps-lower-weight approach I'm taking. As for it being slow progress I've never done a 'bulking' phase so I don't have a useful reference point for comparison).
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Coopr
Member
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Posted: 23 Jul 2006 12:01 am |
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By all means I am not saying that everyone go out and bulk. More just giving the info that cutting and bulking are realistically 2 separate goals. One should always try to focus on a single area, and if when cutting you gain some muscle , bonus!!or vise versa, but if not you don't have both happen if can be disappointing results if you are expecting it. As far as being "compact" that would make sense, alot of the programs to gain muslce including lifting low reps at high weights, whereas high reps lower weight would be a kind of conditioning program.
The point I am making Atta is, You can do both if you want but it may take some time focusing on one at a time. I personally focus on cutting, and have build alot of muscle. Not only have I lost weight but my lean body mass has gone up, but the muscle gain has started to slow way down.
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clarinetgurl
Distinguished Member
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Posted: 23 Jul 2006 06:06 pm |
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So...I need to lose all the weight/fat/flab I need to lose, and then start trying to build muscle?
clarinetgurl
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Nir
Senior Administrator
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Posted: 23 Jul 2006 10:25 pm |
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You can (and should) start straightaway, by weight-training regularly and eating enough protein. You will be successful, tone your muscles etc.
But when you've lost all your excess fat and are able to switch to bulking mode, you'll be more effective at muscle-building. I think (could be wrong) that bulking is mainly for body-building style muscles. Also, because you consume more than your maintenance calories, it isn't possible to do bulking without gaining some fat along the way (hence body builders alternate bulking and cutting phases).
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Coopr
Member
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Posted: 24 Jul 2006 01:38 am |
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Yes I totally agree, but know that you will start to build some muscle while cutting, if you are overweight your body has some extra fuel to use, just the longer you go the less muscle you will gain, but the gains will always be there.
Keep in mind one last thing, I was 300 pounds, and now am at 245, loseing 55 pounds of mostly fat I started noticing that I had alot of muscle underneath it all, and I am sure this is the case for alot of people. Lose the fat and see what you end up with, you probably will not be dissappointed.
Last edited on 24 Jul 2006 01:39 am by Coopr
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