Gym exhaustion question for those of you who go to the gym...

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okmedic

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My wife convinced me to go to urgent care just to be checked and they listened to my heart, etc. They think I was just dehydrated and pushed myself too hard. I'll make an appt. with my general doc soon and get that done too. Thanks for the advice everyone.

I would still see a doc and get a full physical. Heck, I need to as well. As soon as you said you had 2 sodas beforehand I was thinking dehydration. But you still may have underlying issues that need to be addressed. I don’t want to be checking this board in a few weeks and see something bad that could have been prevented.
Regardless, I would stop drinking sodas altogether. Your body will thank you. Those things are poison. But good job on getting in the gym. I recently started back after an 8 year break. It hurts but the good kind. Keep us posted, good sir.
 

alank2

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Thanks okmedic; I'm going to call my general doc today and get the full physical scheduled. I know I need to cut the soda and work on the diet, I think that is probably the area I need to focus. I need to add some cardio at the gym too, even if it is only 10 minutes on the treadmill to begin. I appreciate you guys.
 

Shoot Summ

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Thanks okmedic; I'm going to call my general doc today and get the full physical scheduled. I know I need to cut the soda and work on the diet, I think that is probably the area I need to focus. I need to add some cardio at the gym too, even if it is only 10 minutes on the treadmill to begin. I appreciate you guys.

You know the hardest part of "going to the gym"?

Actually going!! :)

It's all about steps, you are taking some good ones already.
 

alank2

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That is true Shoot Summ - getting into the habit is the toughest part for sure. I was going to the gym for around 6 months maybe 4 years ago and I saw some weight loss that time, 10-15 pounds, but this time it isn't so easy - I'm not seeing any weight loss. I need to set some dietary goals and start hitting those probably to move in that area.
 

druryj

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That is true Shoot Summ - getting into the habit is the toughest part for sure. I was going to the gym for around 6 months maybe 4 years ago and I saw some weight loss that time, 10-15 pounds, but this time it isn't so easy - I'm not seeing any weight loss. I need to set some dietary goals and start hitting those probably to move in that area.

If weight loss is your goal, diet is key. It’s really not hard; just burn more calories than you take in. (Okay; I lied; so it’s hard but what the heck). High reps of major body group exercises like bench press, squats, deadlifts and lat pull downs; exercises that utilize a lot of muscle groups. 12-15 reps, and several sets. Work up to it; 3-4 times a week is good I think. Watch calories; soda blows it totally; water is your friend. Eat protein and salads; fresh veggies. No pogey bait! No donuts, ice cream and snickers bars. No junk food. Eat fresh. I use a FitBit so I can watch those calories burn off as I am working out; gives me motivation too. I try to burn like 750-1,000 calories each time. Keep a calendar; pick a day and weigh yourself in that day every week and give it 3 months. I promise if you’ve got fat to burn, and you pump iron this way, and eat right, you’ll lose weight. Don’t know where you’re working out but Planet Fitness is only 10 bucks a month and no contract. I just got back from the gym and I feel like a million bucks. Gonna shower and see if I can’t catch momma now! Exercise makes you stronger; healthier, and better lookin’ too. Weight lifting is great for weight loss, you get those muscles working and they keep burning calories even after your done. Remember; high reps for several sets abs burn more calories than you take in. I did 1,200 cal/day for 6 months and worked out like this and bam! Dropped 40 lbs of fat like it was nothing. You must workout at least 3 X week or you’re really wasting your time. Even if you have to start slow and build up to it. Make yourself go!
 

Shoot Summ

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If weight loss is your goal, diet is key. It’s really not hard; just burn more calories than you take in. (Okay; I lied; so it’s hard but what the heck). High reps of major body group exercises like bench press, squats, deadlifts and lat pull downs; exercises that utilize a lot of muscle groups. 12-15 reps, and several sets. Work up to it; 3-4 times a week is good I think. Watch calories; soda blows it totally; water is your friend. Eat protein and salads; fresh veggies. No pogey bait! No donuts, ice cream and snickers bars. No junk food. Eat fresh. I use a FitBit so I can watch those calories burn off as I am working out; gives me motivation too. I try to burn like 750-1,000 calories each time. Keep a calendar; pick a day and weigh yourself in that day every week and give it 3 months. I promise if you’ve got fat to burn, and you pump iron this way, and eat right, you’ll lose weight. Don’t know where you’re working out but Planet Fitness is only 10 bucks a month and no contract. I just got back from the gym and I feel like a million bucks. Gonna shower and see if I can’t catch momma now! Exercise makes you stronger; healthier, and better lookin’ too. Weight lifting is great for weight loss, you get those muscles working and they keep burning calories even after your done. Remember; high reps for several sets abs burn more calories than you take in. I did 1,200 cal/day for 6 months and worked out like this and bam! Dropped 40 lbs of fat like it was nothing. You must workout at least 3 X week or you’re really wasting your time. Even if you have to start slow and build up to it. Make yourself go!

Great post, it really is all about "what goes in the hole" on your face... :)

There are ways to set your intake goals and track them, until you really log what you eat, you really don't have any idea of the impact.

For my age group I focus more on higher rep counts, and not trying to set a personal max weight wise. Hurting myself does nothing to keep me in the gym making progress.

I have a great group I work out with, we do focused training 3 days a week(legs, upper body, full body), and HIIT 2 days a week. Saturdays can be cardio/upper body, and I'm now trying to get 20-30 miles on the bicycle a couple of times a week. The bike is an outstanding way to burn calories, and it is pretty easy to hop on the bike and ride the neighborhood.

And you are spot on, getting fit makes everything else better!
 

SlugSlinger

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Great posts everyone. I will add, if you are lifting weights to increase muscle mass, weight loss is unlikely. Building muscle uses more calories and makes it much harder to diet because lifting weights increases your appetite. However the more muscle mass you have the more calories are burnt at rest. It’s a viscous cycle.

As stated above, limiting food intake is key to weight loss especially as you age and metabolism slows.
 

JD8

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So everyone is giving excellent advice and I just want to throw out there to maybe also consider switching up how you work out. Highly recommend eventually trying some of the group fitness stuff and yoga for starters. I wouldn't say go so far as crossfit but there are some other strength classes that work much better than doing the same machines every week. This coming from someone that used to lift weights exclusively for many years. I changed my philosophy and came out much better for it. Just saying, don't be afraid to try something different. I saw more strength gains from taking piyo, body pump and power yoga classes than I ever did with free weights or machines. I still supplement with machines but have dropped free weights altogether.

Also, can't stress enough on the soda comments. Would also like to add that diet sodas are just as bad for you.
 

Dale00

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I should have drank some water beforehand, I had a couple of 12 oz sodas this morning before going (which I know isn't great). My diet could be better for sure.
You don't mention any sports drinks....most people who are sweating a lot need more electrolytes.
 

alank2

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What should I be looking at for calories/fat intake in a day? I'm 203# right now, 5'8. Probably a decent weigh for me is around 170#, but I'd be happy at 175#.
 

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