Ran out of steam in the gym today

Kashkai

I usually go to the gym in the evenings after work where my normal workout is
20 minutes on the treadmill
15 minutes weights
20 minutes treadmill
15 minutes weights
I usually find the second go on the treadmill and the second round of weights much easier as I'm well warmed up by then. However today was the opposite. I took a half day off and hit the gym around 2pm and did my usual. However by the time I was half way through my second treadmill session, I was struggling badly when I'd normally be flying along. I had to slow right down with five minutes to go as I was almost about to come off the back of the treadmill. The second round of weights was tough going too.

Perhaps it was because I hadn't eaten enough beforehand? I had a bowl of porridge and a glass of juice at 8 and two bananas at 11am with plenty of water.

Not enough fuel? I've always believed that it's a bad idea to eat too much in the two hours leading up to exercise. Am I wrong?

It's not that I was overtired either as my last gym session was Tuesday and I just had a three mile walk with the dog last night.

I also have a "belly" that I'm trying to lose. Wouldn't this excess fat be fuel?

siochain

Hey dave

We all have off days you'll bounce right back. It could be down to lots of things, usually when i have an off day it could be down to not drinking/eating right the day before or not sleeping well enough the night before. How long are you doing this routine and what’s the weights session like? Sometimes changing thing ups or setting new goals reenergises us.

As for the belly fat as fuel, its not as easy as that, with the average gym workout we are usually only using up our glycogen stores first. Fat loss starts and ends with your nutrition.

cheers

Funk It

Can come down to a range of things, diet, hydration or quiet simply rest/tiredness.

I know from myself that I have been on a low carb diet as of the last couple months (with various breaks I will admit), but last week after a tough BJJ session I felt like I was about to pass out. Was only afterwards that it dawned on me that all I had to eat all day was a bowl of cereal in the morning. I am about a stone overweight so would have the bit of a belly myself (gave it a good feed afterwards after leaving it so neglected).

Kashkai

Come to think of it, I had a low carb salad for my dinner last night and so coupled with not enough carbs today, I suppose it was only right that I found myself running on empty.

What's a good meal to have before a strenuous workout, and how long before the workout should you eat?

Funk It

Without getting into any carb loading stuff, I know, or I have heard, that a banana when its in the state of having black spots has quick release simple sugars so is a good snack prior to a workout.

I know for myself, if I have rugby training on in the evening I like to have a bit of pasta with some protein for my lunch, but really interested to hear other opinions.

Again, from my own experience, I tend to not eat about 3 hours prior to training, but this could be significantly less if just doing a weights workout.

Antisocialiser

If your goal is to lose the belly I'd concentrate on the diet! High protein (1.5 - 2g per kg of bodyweight), low carb works well with the focus on meat and veg. It's always good to work hard in the gym but if you're trying to lose body-fat then don't beat yourself up about not making it through 40 minutes of cardio! When you are taking in less than maintenance calories it's only natural that your performance will suffer a little bit.

Just out of curiosity what does your weights session consist of?

I usually go to the gym in the evenings after work

Is this every evening or am I picking you up wrong?

I had a bowl of porridge and a glass of juice at 8 and two bananas at 11am with plenty of water.

There is next to no protein in either of these meals. What does the rest of your diet look like?

Kashkai

Antisocialiser wrote: »

If your goal is to lose the belly I'd concentrate on the diet! High protein (1.5 - 2g per kg of bodyweight), low carb works well with the focus on meat and veg. It's always good to work hard in the gym but if you're trying to lose body-fat then don't beat yourself up about not making it through 40 minutes of cardio! When you are taking in less than maintenance calories it's only natural that your performance will suffer a little bit.

Just out of curiosity what does your weights session consist of?



Is this every evening or am I picking you up wrong?



There is next to no protein in either of these meals. What does the rest of your diet look like?

All my gym sessions are 100% efforts. If I come away from the gym not feeling tired, I feel like I've wasted my time. I go to the gym Monday, Wednesday and Friday evenings and do a 20 mile cycle on Sunday morning.

I use the weight machines and I start off with ten reps of 30 kg, followed by ten of 50kg, 70 kg, 90kg etc until I "fail". I do this on each of the machines of which there are six. The machines cover each of the major chest, back and arm muscle groups. I'm going for the well toned look as opposed to huge bulky muscles. I've already got a stocky physique and I feel I'll look a little silly if I bulk up too much. That's why I also do 40 minutes cardio to try and keep the waist/belly in line.:o

As for my diet, I have porridge and fresh juice for breakfast, two bananas for mid morning, a chicken or tuna sandwich for lunch, couple of oranges in the afternoon, gym after work then home for dinner. That could be the traditional meat and two veg, curry, pasta or salad. Late night glass of milk with a couple of biscuits. I've cut out the crisps and chocolate and I feel better for that alone.

Antisocialiser

Prosperous Dave wrote: »

All my gym sessions are 100% efforts. If I come away from the gym not feeling tired, I feel like I've wasted my time. I go to the gym Monday, Wednesday and Friday evenings and do a 20 mile cycle on Sunday morning.

Looks good and just to clarify I wasn't advocating not working hard in the gym! Just be aware of what your body is up to when you deprive it of calories / protein / rest.

I use the weight machines and I start off with ten reps of 30 kg, followed by ten of 50kg, 70 kg, 90kg etc until I "fail". I do this on each of the machines of which there are six. The machines cover each of the major chest, back and arm muscle groups. I'm going for the well toned look as opposed to huge bulky muscles. I've already got a stocky physique and I feel I'll look a little silly if I bulk up too much. That's why I also do 40 minutes cardio to try and keep the waist/belly in line.:o

There is no danger of you gaining 2 stone of muscle overnight. Especially with your diet. Most people favour free weights and body weight exercises and they are more suitable to that toned look you're probably after. Things like barbell squats, deadlifts, bench press, overhead press, chinups, dips, pull-ups are the ticket. In saying that some people feel uncomfortable at the thought of free weights so it's up to you.

As for my diet, I have porridge and fresh juice for breakfast, two bananas for mid morning, a chicken or tuna sandwich for lunch, couple of oranges in the afternoon, gym after work then home for dinner. That could be the traditional meat and two veg, curry, pasta or salad. Late night glass of milk with a couple of biscuits. I've cut out the crisps and chocolate and I feel better for that alone.

Nothing extremely terrible with your diet but not that great either. If it's abs you want you should eat more protein and less pasta, bread, even the OJ and 4 pieces of fruit. But it all depends on your goals. Read the stickies.