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Original poster

Fat, unfit, middle aged and new to gym....am I overdoing it?

62 replies

HornsOfADilemma01 · 21/08/2021 18:48

Hi Mumsnetters, I'm mid 50s, 3 stone overweight (was 4.5 stone, but I've lost 1.5 stone over the past couple of months by low carbing) and incredibly unfit. I've also had a hysterectomy and I've had a slipped/bulging disc in my neck since December (still under physio and waiting for an MRI).

I joined a gym about 4 weeks ago and, since then, I've gone pretty much every day. I mainly do group classes (which I find really enjoyable and motivating), and mindful of my level of fitness and physical limitations, I've been trying to do a strength/flexibility class (Pilates, yoga or BodyBalance) one day then a Zumba class the next. Oh, I also swim when I can be bothered with the faff of hair washing, wet towels, etc ☺

I've avoided the very energetic classes as my physio has advised me not to "jump around" too much. I've also not used the main gym much (I've been in 4 times so far, and only if I can't join a suitable group class) but I've used a few different gyms over the years and I know how to use most of the equipment safely, etc. When I have used the gym, I tend to power walk on the treadmill at a bit of an incline for 30 mins, then maybe 20 mins on a seated cycle (low setting) and then I'll do a circuit of the weights machines (they're the cable type, not sure the correct name for them). I do low-ish weights and 3 x 12 reps.

I have a PT session booked for Monday at which I'll get a gym plan (this is reviewed every 12 weeks).

However, I'm absolutely exhausted, proper bone achingly, can-barely-find-the-energy-to-move knackered. My legs feel like lead. I've even taken a couple of LFTs this past week because I've felt so drained (all negative).

Am I overdoing it? It's an expensive gym, I think I might possibly be guilty of trying to get my money's worth!

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Original poster
HornsOfADilemma01 · 24/08/2021 16:32

@BIWI

Sorry *@Yummymummy2020 that wasn't supposed to be an instruction to you! I meant to suggest to @HornsOfADilemma01* that it would be worth reading that book.

Blush

Thanks for the book recommendation. I could get it on my kindle for treadmill reading Smile
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Original poster
HornsOfADilemma01 · 24/08/2021 16:27

@RavingAnnie, oh, I've been a martyr to restless legs for more years than I care to remember. It's not a new thing at all.

I'll definitely get an iron/ferritin test if increasing my rest days and slightly upping my protein/calorie intake doesn't help. Many thanks

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Original poster
HornsOfADilemma01 · 24/08/2021 16:23

@Yummymummy2020

If you are low carb and exercising that amount You will feel very tired for sure. You will also have that lead feeling in your legs. Well done on the gym membership and weight loss though. If you are eating lots of veg which are low calorie, I suspect you may be under eating calories for how much exercise you are putting in. If you are in too much of a deficit for any period of time you will feel crap (I’m a qualified personal trainer)
Yummymummy2020, thanks for your message. I do eat a lot of veg and salad, but my diet is (I think) quite calorific as it's based around fatty foods (cheese, eggs, fatty cuts of meat, salmon, avocados, etc)

I've been low carbing since May, so my body should be fat adapted by now.

I'm not in ketosis, but I did get "carb flu" for a few days back when I started low carbing.

I do have the "lead legs" feeling, so maybe I need to up my calories a bit. I've just taken delivery of a protein shake mix (meant to be banana flavour but it smells like gloss paint, so I'm reserving judgement on it til I've tried it Confused). Having a protein shake after exercise should help to increase my calories, but in a low carb way.

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Original poster
HornsOfADilemma01 · 24/08/2021 16:15

@ivykaty44

what its concerning is that you haven't been to your gp and mentioned this.

you think its due to your new exercise regime - but you don't know for sure there isn't an underlying issue that is unknown to you

This extreme tiredness only started after I'd started doing more exercise. I expected to have sore muscles, etc, and I expected to feel tired after being so inactive for so long, but to be so tired (on a couple of days) that I couldn't shift from the sofa surprised and worried me.
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BIWI · 24/08/2021 15:36

Sorry @Yummymummy2020 that wasn't supposed to be an instruction to you! I meant to suggest to @HornsOfADilemma01 that it would be worth reading that book.

Blush
RavingAnnie · 24/08/2021 14:31

"I felt so shaky and weak that I felt ill." Sounds like low blood sugar?

Did you also have a strong urge to eat?

RavingAnnie · 24/08/2021 14:28

Restless legs can be caused by low iron, as can fatigue.

Get a blood test to check but make sure they also check your ferritin levels, not just your haemoglobin. The latter indicates anaemia.

But in women, ferritin (your iron stores) below 50 can cause anaemia like symptoms. Lots of doctors seem unaware of this but I've been told this by two GPs and an endocrinologist so it's not rubbish! There are studies online if you want to check it out.

I know if my ferritin is under 30 I can barely function.

Worth checking out as you also have the restless legs.

BIWI · 24/08/2021 13:14

@Yummymummy2020

If you are low carb and exercising that amount You will feel very tired for sure. You will also have that lead feeling in your legs. Well done on the gym membership and weight loss though. If you are eating lots of veg which are low calorie, I suspect you may be under eating calories for how much exercise you are putting in. If you are in too much of a deficit for any period of time you will feel crap (I’m a qualified personal trainer)
If you are a PT @Yummymummy2020, then you will know that the tiredness and lead feeling in the legs only lasts for a very short time when you start low carbing. There's absolutely no reason why this should occur once you have transitioned to burning fat for fuel, instead of carbs.

Read "The Art & Science of Low Carbohydrate Performance" by Drs Volek and Phinny.

rookiemere · 24/08/2021 13:05

I don't think you need to go to the GP just yet OP.
You've been tired since you started exercising enthusiastically a few weeks ago. Suspect GP will suggest cutting back for a few weeks to see if that resolves it.

Yummymummy2020 · 24/08/2021 13:02

If you are low carb and exercising that amount You will feel very tired for sure. You will also have that lead feeling in your legs. Well done on the gym membership and weight loss though. If you are eating lots of veg which are low calorie, I suspect you may be under eating calories for how much exercise you are putting in. If you are in too much of a deficit for any period of time you will feel crap (I’m a qualified personal trainer)

ivykaty44 · 24/08/2021 12:14

what its concerning is that you haven't been to your gp and mentioned this.

you think its due to your new exercise regime - but you don't know for sure there isn't an underlying issue that is unknown to you

ivykaty44 · 24/08/2021 12:12

but he did say that a "rest day" could still include a yoga class and possibly a gentle pilates class.

active rest can be far better for you than inactive rest

Original poster
HornsOfADilemma01 · 23/08/2021 20:15

@ragged

I'm absolutely exhausted, proper bone achingly I think 70% of the time, I'm completely wrecked all day afterwards!

vs.

I've been especially drained today but I did an hour's BodyBalance followed by 20 mins pretty fast swimming
I joined a gym about 4 weeks ago and, since then, I've gone pretty much every day.

Those combined statements aren't making sense. If you were properly wrecked you'd be flaked on sofa dreaming of HobNobs not popping back to gym almost daily.

So I go pretty much every day, most often for a strength/flexibility class (so low energy), once/twice a week for a zumba class (medium impact), rarely to use the gym (could be counted on one hand so far), occasionally for a swim.

Even though most of what I do is at an easy/beginner's level, I'm usually (about 70% of the time) shattered afterwards. Like I need to lie down and sleep.

When I first posted on Saturday, i was so drained after BodyBalance and a short swim that I couldn't muster the enthusiasm/strength to do anything. I felt so shaky and weak that I felt ill.

I've normally been ok the next day, but there have been two days I've not had the energy to go to the class I wanted to attend.

I'm planning to take regular rest days from now on.

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ragged · 23/08/2021 18:07

I'm absolutely exhausted, proper bone achingly
I think 70% of the time, I'm completely wrecked all day afterwards!

vs.

I've been especially drained today but I did an hour's BodyBalance followed by 20 mins pretty fast swimming
I joined a gym about 4 weeks ago and, since then, I've gone pretty much every day.

Those combined statements aren't making sense. If you were properly wrecked you'd be flaked on sofa dreaming of HobNobs not popping back to gym almost daily.

Original poster
HornsOfADilemma01 · 23/08/2021 17:56

Thanks for all of the help and advice, everyone, it's very much appreciated.

I had my "planning" session with the PT this afternoon. He's given me a circuit of the gym (very little CV work, just a warm up really, and then onto resistance/weights work). He suggested that I follow the plan 3 x week only. I asked him about this exhaustion I'm occasionally getting and he advised a couple of rest days, but he did say that a "rest day" could still include a yoga class and possibly a gentle pilates class.

Mind you, he WAS only about 24 and (obviously) fit as a fiddle..... I'm not sure he was the right person to be having an "I'm soooooo exhausted sometimes" whinge-fest with!

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Original poster
HornsOfADilemma01 · 23/08/2021 17:49

@BIWI, I have ordered a couple of tubes of the electrolyte tabs (then remembered I already had some in the cupboard). I'll give the Fast800 shakes a try. Thank you for the pointers.

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BIWI · 23/08/2021 16:36

@HornsOfADilemma01

Thinking more about electrolytes, I saw this on my FB timeline today:

which indicates that potassium deficiency might be something else to consider? An electrolyte supplement should help with that, but also think about using Lo-Salt on your food.

ivykaty44 · 23/08/2021 15:59

you could be putting 2 and 2 together and getting 5

or it could be that your exhausted, due to your body not being used to this amount of exercise and it will adjust over time

Original poster
HornsOfADilemma01 · 23/08/2021 14:19

@ivykaty44

I'm absolutely exhausted, proper bone achingly

I had taken this to mean that you ache

have you visited your gp to see why you feel so tired?

Perhaps the wrong turn of phrase, but i wasn't referring to post-exercise aching muscles (DOMS). I've had that in three past but this tiredness I've been feeling is just a complete lack of energy.

I've not been to the GP about that, because it's only come on since I started the gym. I put two and two together and assumed I might be overdoing it

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ivykaty44 · 23/08/2021 13:58

I'm absolutely exhausted, proper bone achingly

I had taken this to mean that you ache

have you visited your gp to see why you feel so tired?

Sidge · 23/08/2021 11:58

My PT says I should have 1-2 rest days a week. As in, nothing more strenuous than a walk. I tend to do some yoga on those days as otherwise I get very tight.

The other days I either run, HIIT or weights session with some cardio thrown in.

I think you’re overdoing it.

Original poster
HornsOfADilemma01 · 23/08/2021 11:42

@BIWI

It could then, just be a case of needing to get used to a new regime? Sounds like you are doing a lot of the 'right' things!

Maybe just dial back a bit on the exercise, so go every other day rather than every day?

I think that's the answer, to be honest. I have a gym planning session this afternoon so I'll see what the PT says then re how often I should be working out.
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BIWI · 23/08/2021 11:19

Oh, and one other thing - I know you said you've looked at protein shakes and dismissed them because they're too high in carbs (which is generally true), but protein after a workout could be a good idea. The Fast800 shakes might be worth a try?

They're obviously devised for the Fast800 diet, which means they're relatively low in calories, but they're also low carb and high protein.

BIWI · 23/08/2021 11:16

It could then, just be a case of needing to get used to a new regime? Sounds like you are doing a lot of the 'right' things!

Maybe just dial back a bit on the exercise, so go every other day rather than every day?

Original poster
HornsOfADilemma01 · 23/08/2021 11:12

@BIWI, many thanks for your message.

I add (Himalayan pink) salt when I cook but I don't add it to my food (find it too salty). I also tried adding bone broth to my diet, but Envy....I just couldn't stomach it.

I take a raft of supplements (all 'prescribed' by the gynecologist after my hysterectomy) and they include a high strength magnesium and a high strength vitamin D, so I should be covered there. Salmon, full fat yoghurt and avocado feature in my diet regularly (less so spinach, though). I'll definitely give the supplement you linked to a go, thank you.

My poor sleep could fill a whole other thread! Over the years, I've tried so many things and I think my sleep hygiene is as good as it's going to get. Im actually waiting for a weighted blanket to be delivered (restless legs being just one of the problems), and I'm hoping beyond hope that it helps.

Thanks again

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