Post # 1
So I need some help from some fitness Bees. I tend to be an all or nothing type person when it comes to fitness, and so I don’t want to lose perspective, but also don’t want to make excuses that set me up to fail on my journey to lose this weight.
Quick background: I have lost 25.6 lbs since 11/26/12 (Monday after Thanksgiving) on Weight Watchers. I have also been working out a lot. The past few weeks I’ve been earning over 50 activity points (if anyone’s familiar) by doing 2-3 spin classes, couch to 5k runs (3 a week) and some elliptical here and there, or a random zumba class.
Anyway, since Monday (my weigh-in day) I’ve only run 1 time (couch to 5k run) for 25 minutes (with 5 min warmup and 5 min cooldown). Tues. was a scheduled rest day and I fell asleep at 9:30 pm. (have been going to bed at 11-11:30 pm.). Yesterday I honestly did not feel that great, I picked up my new (to me) car and by then it was 6:30 and I hadn’t eaten dinner, and I just was exhausted and had a headache (I know, excuses!!!) so I didn’t go workout (was planning to run). Went to bed early again.
I still have this really exhausted feeling, not sore or anything, just honestly like my body needs sleep. I don’t know if maybe I’m doing too much and am burned out and need to step back a little and give my body some rest.
I’m feeling guilty about possibly choosing not to go to the gym today also (that would make it 3 days in a row). I don’t know what to do. I am going to a spinning class that I LOVE tomorrow night, and I will not miss that one. I’m going to do my run on Saturday as well as a bootcamp (weights/cardio) class with my friend, and then I always go to this particular spin class on Sunday morning for an hour.
So if I don’t go today, I’d still get in 2-3 (depending if I run on Sunday as well) 25 min runs (total 35 minutes with warmup/cooldown), and 2 1 hour spin classes along with a bootcamp class.
I should add that before my WW journey I was really not that active, was doing a zumba class or two here and there with my friend but not really any routine and wasn’t running or doing spinning.
Post # 3
I’ve also bumped up from next to nothing to 6 days a week in the gym, but I accept that sometimes I need to take it easy. What I’m going to say is based on my experience and what others have advised me.
I don’t know much about WW points (other than what I overhear from my colleagues) but I understand 1 WW point is around 30-50 calories and I know that they often end up avoiding protein to save points.
I know from my C25K runs, I burn around 400-500 calories a time, spin classes would be around the same or a bit more, the elliptical is around 10 calories a minute and Zumba is 300-400 calories an hour. If you’re doing 6 hours of pretty hard-core exercise a week that’s more like 3000 calories than the extra 1500-2500 that your activity points are giving you.
Also, if you’re running at too high a deficit without doing any strength training, you will find it harder to maintain lean body mass (particularly if you aren’t eating enough protein). Losing weight is great, but the last thing you want is to end up with a higher body fat percentage than you started with. Excessive cardio can actually exacerbate the muscle loss.
I had been on and off on My Fitness Pal for a couple of years but this year I decided to take it seriously. I started reading other people’s advice (as well as signing up to a personal training programme through work) and started strength training. I’m probably losing weight more slowly than you’d like (about 1-1.5lb a week) but I’m eating 1900 calories a day, having tweaked my macronutrient goals to meet recommendations, and have more energy than ever before.
Post # 4
One of the biggest lesson I learned during my weight loss journey was that “it’s okay to take a break once in a while”. Seriously, sometimes your body needs a break. Eat some good food, rest, and get back at it when you’re feeling better.
Post # 5
I think it’s ok to take it easy sometimes, but I also think that we get “tired” a lot. Today I was feeling really tired and lazy, but I told myself I would go swim for 10 minutes and I could get out. 40 minutes later, I swam 2000 meters and feel way better than I did before. I know that my body sometimes feels tired and when I give in to it, I feel even more tired! You never regret a workout, so when I think I’m just being lazy, I tell myself I can stop after 10 minutes or 1 mile or whatever, but I never need to once I get started.
That said, I think scheduled rest days are really important! I’m a marathon runner and avid exerciser, and I almost always take 1 rest day each week. If I have two easy days, I might skip the rest day that week, but you get the idea.
Also, make sure you aren’t restricting your diet too much with the amount you’re exercising. I exercise about 8 hours/week but I eat around 2,500 calories/day to maintain my weight. I would be exhausted if I were eating 1,200 calories/day or something.
Post # 6
@RunnerBride13: I think women are led to believe all too often that we have to eat 1200 calories a day to lose weight even if we’re exercising 6 days a week and it’s utter bull.
What is an “easy day” for you? I’m always keen to hear more from other people who are generally fit and active as I never really exercised until I was in my 20s so I’m learning from scratch.
Post # 7
@RunnerBride13: I loved your 1200 cal comment!
When I started training for my first marathon I did it ALL WRONG.
I was trying to only eat 1200 cals/day while running 6-8 miles a day six days a week!
I wound up passing out all over the place and ended up getting shin splints! I couldn’t even do the race!
I seriously passed out in someone’s bathroom once! It was HORRIBLE!
Post # 8
@maplemag: This is so true!
I took a break from Powerfit this week. I am physically and emotionally exhausted from my crazy schedule, previous workouts and family issues and frankly I needed some down time. Yeah I feel guilty but I did not want to push myself so hard I got sick. It is a hard decision to make but listening to our bodies is the best way to stay healthy.
Post # 9
As someone who is trying to break the “all or nothing” mentality when it comes to diet and fitness, I’m with you! Allowing yourself to know that some weeks that are better/worse than others makes it easier to stick with your habits long term.
Rest up now and get right back to the gym when you’re ready!
Post # 10
I’m an all or nothing personality too! I’ve lost a total of 20 lbs (it was 30, but I gained back 10 during the holidays) by boxing, biking, and lifting weights. I go to the gym for 2-3 hours and I’ve been eating clean….but I would give anything for some french fries and a churro without feeling guilty. I feel like my stamina’s up, but I’m just so tired of the gym.
Post # 11
@SpecialSundae: For me, an easy day would be a 1500 meter swim (30-40 min), a short run (4 miles or less), yoga, or something like that. But keep in mind that it’s all relative!! I’ve run 7 marathons and have a type A personality haha.
@BrandNewBride: OMG!! I can’t even imagine! When I’m marathon training I eat even more, probably over 3,000 calories/day! I’m glad you figured it out 🙂
Post # 12
Thanks everyone. You know what, I ended up with that time of this month this morning, which long story but I don’t normally get (I have the Mirena) and I’m so glad I listened to my body because it needed the rest! I slept well and woke up feeling better today, and I am going to the gym later because I now have the physical/mental energy.
I eat most of my weekly points (if you’re familiar with WW) to keep up with the amount of exercising I do… I know that I can’t get fit like I want by eating so little and working out a lot…. I want to be strong! I did do 5 days of 30 Day Shred, and I’m going to restart that as well to add in the strength.
Post # 13
I wasn’t feeling well earlier this week – I took three days off and beat myself up so badly over it, but truth is, my body just needed the rest!
I feel much better today, so I have plans to do a workout dvd tonight and then my long run tomorrow morning.
Post # 14
I noticed that I started to get exhausted out of no where recently. I googled around and found that it’s because I wasn’t consuming enough lean protein and or carbs. Basically, I wasn’t eating enough to fuel my work outs. I know this might be difficult for you to do though and stay on track weight watchers.