Why Do I Feel Tired When I Work Out? | Q+A

Why Do I Feel Tired When I Work Out? | Q+A

by | Aug 22, 2017 | All, Ask Our Dietitian, Fitness, Home, Workouts

Question:

When I exercise, I feel tired. What do I need to take during day? I work in construction but I’m not doing any hard job.

– Raumir

Answer:

Right off the bat, you shouldn’t need to “take” anything. Look at your sleep, energy intake, and hydration. Chances are you are depleted in one of those areas accounting for your tiredness. Exercising too heavily or intensely may prevent adequate oxygen utilization and cause you to burn out early.

Solution:

  • Fully allow your body to rest and repair, enabling you to maximize your physical and mental performance. Be sure you are getting at least 6 hours of uninterrupted quality (deep) sleep.
  • Eat a proper diet of sufficient calories, assisting you to complete a full workout. Constant movement can burn up to 5000 calories per day, even if you never lift more than 30 pounds or use great force!
  • Drink adequate fluids to support physiological processes responsible for energy production and muscle movement. Consume at least one ounce per kilogram of body weight. That’s about 1 cup of fluid per 15 pounds.
  • Work out at a moderate intensity such that you can still carry on a light conversation.

If you’re already practicing the above and still have problems with sleepiness or lack of endurance, be sure to check with your physician to rule out any other underlying cause, such as anemia.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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Commit to Fit | Member Spotlights

Commit to Fit | Member Spotlights

by | Aug 21, 2017 | All, Community, Fitness, Home

Commit to Fit

Do you have a fitness goal? Let us know here! To learn more about Commit to fit, click here.

Goals, Commitments, Community

Commit to Fit is designed to help members stick to their fitness goals. In fact, studies show, those who write down their goals accomplish significantly more than those who do not write their goals.* Share yours with us today in the Commit to Fit form below!** You may even be featured in a future Commit to Fit post. Shown below, are some of our most recent members who have committed to their fitness goals.

Thuy T.

Thuy T. is working on maintaining her health and fitness – keep it up! You’re doing great.

Raymond C.

Raymond C. wants to increase his flexibility and continue cross-training! We believe in you Raymond!

Matt B.

Matt B. is looking to maintain his health and build lean muscle. Looking sharp – keep up the hard work!

Kellie S.

Kellie S. hopes to eventually compete. Keep your goal in mind Kellie, you can do it!

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ASK A TRAINER: Ep. 3 – What Is A Workout I Can Do Every Day to Get a Toned Body?

ASK A TRAINER: Ep. 3 – What Is A Workout I Can Do Every Day to Get a Toned Body?

by | Aug 18, 2017 | All, Ask A Trainer, Community, Exercises, Fitness, Home, Workouts

Welcome to another edition of Ask A Trainer!

LA Fitness Pro Results® Master Trainer, Geoff F., answers our question of the week. Check it out below!

Do you have a fitness question? Ask one of our certified Pro Results® trainers here! Your question may be featured in an upcoming Ask Our Trainer video.**

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**Selected submissions will be featured on the LA Fitness blog and possibly other LA Fitness digital media entities & websites. By making a submission, you hereby grant LA Fitness a non-exclusive, perpetual, worldwide, irrevocable license to use and make copies of the contents of such submission for any purpose and in any medium whatsoever, and you hereby waive and relinquish any copyright or other intellectual property right you may have in the contents of such submission and your right to pursue any claim for LA Fitness’s violation of those intellectual property rights.

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Help! I Need to Lose Weight | Q+A

Help! I Need to Lose Weight | Q+A

by | Aug 17, 2017 | All, Fitness, Home

Question:

I’m having major problems losing weight. Using MyFitnessPal to track calories. Consumed calories averages 1200. Exercise 400-600 per day. Alternate day’s cardio and weights. No major “wrong” foods etc. Weight constant at 159. Tried upping calorie to 1500 in case I was undereating but no change. What am I doing wrong, what do I need to change?

– Hemant P.

Answer:

Since your age, height and weight are not stated, I’m unsure of your estimated energy needs. Definitely go with at least 1500 calories daily since you’ve not gained at that level. What those calories are comprised of matters a lot! Not knowing how you are actually eating, my general advice is to:

  1. Consume 500-600 of those at breakfast but less than 60 gm carbohydrate at that meal (to force you to consume the rest as protein and fat).
  2. Avoid any liquid carbohydrates (aside from milk if consumed), so no smoothies/juice, sports drinks, sweetened tea, alcohol, etc.
  3. Get at least 25 grams fiber daily.
  4. Include lean protein and healthy fat at each meal and snack.

See our articles Am I Eating Too Little? | Q+A and Do you have any suggestions on small ways to increase the FIBER in my diet? for more insight.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

LA Fitness Living Healthy subscribe button

Want more? SUBSCRIBE to receive the latest Living Healthy articles right in your inbox!

Ask our Dietitian

Have a nutrition question? Our registered dietitian is ready to help!

Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

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Is Stress Negatively Affecting Your Weight?

Is Stress Negatively Affecting Your Weight?

by | Aug 16, 2017 | All, Community, Fitness, Home, Wellness

Stress and cortisol. They seem to go hand in hand. Why? Well, cortisol, typically known as the “stress hormone” is released when our bodies go into a state of fight-or-flight. This response can also result from physical or psychological stress. When our bodies are experiencing a stressor, our adrenal glands, located above the kidneys, discharge cortisol. Cortisol floods our bodies with glucose, giving our bodies an immediate source of energy.

That doesn’t seem too bad, does it? It’s just energy after all.

The problem is, under constant stress our bodies can start elevating cortisol levels. This results in glucose being consistently pumped throughout our bodies, which can lead to increased blood sugar levels.1 If you’ve ever found yourself wondering why you’re not losing that stubborn belly fat, your cortisol levels could be a contributing factor because “cortisol can mobilize triglycerides from storage and relocate them to visceral fat cells (those under the muscle, deep in the abdomen).”2 That stored fat hiding under muscle is what causes stubborn belly fat.

But, before giving cortisol a bad name, remember that it’s there for a reason. Proper levels of cortisol can help regulate blood pressure, assist with anti-inflammatory responses, help with blood sugar maintenance, and aid in proper glucose metabolism and proper immune function.3 All-in-all, that pesky little stress hormone on its own isn’t all that bad and other factors can play a part in stress and weight gain.

Outside factors can also play a part in weight gain. Working long hours, having a busy schedule, and rushing from one appointment to another can limit the amount of time you have to exercise, which is needed to help boost health. Aside from not exercising, if you’re stressed and always in a rush, chances are you’re opting for more fast food choices. When you’re not the one preparing your meal, you’re not in control of what’s going in it. Fast food can generally be both high in sugars and fats, so opt for at-home dining to prevent weight gain.

Helpful Ways to Combat Stress

The Mayo Clinic suggests the following strategies to help with stress management4:

  • Eating a healthy diet and getting regular exercise and plenty of sleep
  • Practicing relaxation techniques such as yoga, deep breathing, getting a massage or meditating
  • Taking time for hobbies, such as reading a book or listening to music
  • Fostering healthy friendships
  • Having a sense of humor
  • Volunteering in your community
  • Seeking professional counseling when needed

There is no secret way to live a stress-free life. Stress is simply a part of it, but it doesn’t have to be the whole of it. Learn and practice healthy ways to manage your stress, and you may notice less of a struggle with your overall health and weight. If you still feel like extra assistance is needed to help you achieve your ideal body weight or if your stress levels feel unmanageable, speak with your physician or another medical professional and see if there may be additional or alternative solutions that would work best for you.

Sources:

  1. Aronson, Dina, MS, RD. “Cortisol – Its Role in Stress, Inflammation, and Indications for Diet Therapy.” Editorial. Today’s Dietitian Nov. 2009: 38. Today’s Dietitian. Web. 29 June 2017.
  2. Ibid
  3. Elizabeth Scott, MS | Reviewed by a Board-certified Physician. “What You Need to Know About the Stress Hormone.” Verywell. N.p., n.d. Web. 29 June 2017.
  4. “Chronic Stress Puts Your Health at Risk.” Mayo Clinic. Mayo Foundation for Medical Education and Research, 21 Apr. 2016. Web. 29 June 2017.

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