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

[HornsOfADilemma01]

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!

@hemhem

Have you built in a proper cool down and stretch after every cardio session? Are you eating well and sleeping enough? I'm mid 40s and been back exercising after a long break. I do a 10min full body stretch every day to help with my recovery between classes, and a 5 min cool down (jog or cycle) after HIIT classes. Its made a huge difference to my recovery, as well as getting 8 hours sleep

The classes all have a cool-down and stretch built in at the end. I've only done a few self-led "gym" sessions (treadmill etc). I do warm up before and then I end with light weights on the cable machines (does that count as a stretch? It certainly cools me down).

I eat well. I definitely don't sleep enough and my sleep quality is shocking, but it's been like that on and off for many years.

What kind of full body stretches do you do, hemhem?

@Sunnysideup999

Are you eating enough protein to help your muscles build? A protein shake afterwards might really help. Also lots of cool down stretching and at least two rest days a week

I try to eat plenty of protein as of my low carb diet. I have meat, eggs, cheese or fish every day and I also occasionally have protein yoghurt. I avoid the shakes because most of them I've looked at are very high in carbs.

It might be worth saying that the low carb diet started back in May, so I don't think it's linked to the complete lack of energy

It does sound like you're really throwing yourself into it.

I'm no expert- if I was I'd be a bit more toned myself - but it sounds like you're doing a lot of cardio with 30 mins incline walking, 20 mins on the rowing machine and a number of aerobics classes per week,plus the swimming.

For your gym sessions I'd cut back on the cardio - so a 10 minute warm up on the rowing machine or in incline walking - and then focus more on your weights.

@Martinisarebetterdirty

You say you’ve had a hysterectomy? Are you on HRT? Talk to you dr about it, the gym should make you ache but not feel exhausted hours later no matter how unfit you start.

Yes, I've been on HRT since my hysterectomy (and they'll have to prise it from my cold, dead hands!!)

I absolutely expected to ache loads, but other than a couple of times mentioned upthread, I haven't ached after classes.

I think I'll give having rest days a go for a while and, if I'm still finding I'm completely exhausted, I'll book to see my GP.

@Palavah

Are you hydrating/rehydrating enough? What's your nutrition like? If you don't fuel your body enough then you'll feel tired

Oh, I drink loads and loads! At least 3 or 4 litres a day and always have (it's not a new thing). I always take a litre bottle of water with me to the gym and always finish it off.

I think my nutrition is good (now, it was shocking before I got a grip of myself!)

I guess if you are dieting your body will make you feel tired to help save calories

@rookiemere

It does sound like you're really throwing yourself into it.

I'm no expert- if I was I'd be a bit more toned myself - but it sounds like you're doing a lot of cardio with 30 mins incline walking, 20 mins on the rowing machine and a number of aerobics classes per week,plus the swimming.

For your gym sessions I'd cut back on the cardio - so a 10 minute warm up on the rowing machine or in incline walking - and then focus more on your weights.

I think you're probably right on what you say....I've not used the weights much because I'm not really sure what I'm doing on the machines. Hopefully tomorrow's PT session will get me on the right track in that respect.

I really want to use weights (in the vain hope that I'll tone up and find my waist under all the blubber) but the hysterectomy (along with a cystocele and a rectocele) means I shouldn't lift anything too heavy and i need to start slowly and carefully.

@midgemagneto

I guess if you are dieting your body will make you feel tired to help save calories

Possibly - and that has crossed my mind - but I low carb and I don't calorie count at all. I'm probably eating more calories than I was when i basically stuffed my face all day! My body should be far adapted already, I've been low carb since May.

You're lie carb but are you also eating a high fat diet? This is where your energy should come from.

@BIWI

You're lie carb but are you also eating a high fat diet? This is where your energy should come from.

Yes, I track my macros on Carb Manager (well, I did in the earlier days of low carbing until I got a better handle on what foods contain what). I eat lots of oily fish, cream in my coffee/sauces, cheese, mayo (all full fat versions) and avocados.

You only lose weight if you are in calorie deficit, however you are controlling them

Low carb helps some people get into deficit and helps some reduce the feelings of hunger also , making weight loss easier

But it will be hard and your body will resist

You only lose weight if you are in calorie deficit, however you are controlling them

Sorry but that simply isn't true.

@HornsOfADilemma01 A few things I'd try - firstly, taking an electrolyte supplement. When you're low carbing, sodium in particular is a key electrolyte - with all the water we drink, it's important to replace that (along with magnesium and potassium).

Are you using plenty of salt in your food - i.e. cooking with it, as well as adding it to your food?

Good food sources for magnesium and potassium are salmon, full fat yoghurt, avocado and spinach.

But in the short term, I'd look to use a supplement - something like Zero, by Highfive

Also, I'd consider taking a high strength Vitamin D supplement. Vitamin D deficiency can also cause fatigue:

^Feeling tired can have many causes, and vitamin D deficiency may be one of them.

Unfortunately, it’s often overlooked as a potential cause.

Case studies have shown that very low blood levels of vitamin D can cause fatigue that can have a severe negative effect on quality of life (11Trusted Source, 12Trusted Source)^

From healthline.com

The other thing I'd try to tackle (although I appreciate how hard this one is!) is the quality of your sleep. Follow all the 'sleep hygiene' protocols and see if this helps.

It could just be, for you, that your body is transitioning from a previous way of eating, and that it's carb flu that you're suffering from - although that does sound like it might be a bit late really. But the supplementation won't do you any harm.

@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 ....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

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?

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

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.

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.

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?

@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

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

@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.

@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.

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!

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.

@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.