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  • Posted On: 10-27-13, 12:00 pm (EDT) #1

    Lack of energy

    October 27, 2013, 12:00 pm

    Hi all,

     

    Due to my internship which started in september I'm not able to achieve good gains anymore. I believe that this is because I don't have enough energy left when I get home from a twelve-hour-work-and-travel day to perform at 100% of my powers. 

     

    The first time I noticed this was when I wanted to do deadlifts. During a week day, I was only able to get to 3 x 175 lbs and during the weekend, after a lot of rest during the day, I got 3 x 220 lbs (Personal Best).

     

    I don't like this, obviously and I've been looking for ways to improve, but with no success. Do you have tips or tricks to get the maximum out of a late night workout after a long and busy day, both routine as nutrition wise?

     

    Thanks

  • Posted On: 10-27-13, 1:54 pm (EDT) #2

    Lack of energy

    October 27, 2013, 1:54 pm

    From my experience drinking enough water is incredibly important. Many people think they get enough water ( including me ) but don't really think more about it. Therefore, try to drink more water since being dehydrated destroys energy levels . If that doesn't work one can always try to increase magnesium intake, why ? Magnesium is essential for life and is the catalyst that allows the body to function optimally.

    Another measure is naturally enough sleep , time to relax so that your muscles recover , you sleep 8hours + daily ? There are many who actually need more than 8 hours. PowerNap is also a decent option , take 30 minutes on the couch.

    Otherwise it seems stress and anxiety directly affects energy levels , since you spend time and energy worrying or stressing out the door. It often helps to think positive , ignore the negative things thus get more out of the positive energy in your body forward .

    Other than that, the usual: Eat breakfast, healthy and varied diet, get fresh air , less alcohol more healthy drink for example milk, less sugar and empty calories more fulfilling, healthy and long lasting calories .

  • Posted On: 10-27-13, 3:21 pm (EDT) #3

    Lack of energy

    October 27, 2013, 3:21 pm

    Great answer, thank you. I know I need a lot of sleep, so that's ok. I try to get 8 hours or more and I succeed most of the time. How do I increase magnesium intake?

     

    What counts as water? If I drink milk and orange juice, does that count as 'water'?

  • Posted On: 10-27-13, 4:34 pm (EDT) #4

    Lack of energy

    October 27, 2013, 4:34 pm

    My suggestion is to drink a good amount of pure water in addition to liquids that you mention. You can get magesium trough seeds, avacados, bananas, raw spinach, beans or whole grains. If these foods sound a little boring to you, you can also consume milk, dark chocolate, cocoa powder or certain nuts.

  • Posted On: 10-27-13, 5:49 pm (EDT) #5

    Lack of energy

    October 27, 2013, 5:49 pm
    Posted by: NGAFD

    Great answer, thank you. I know I need a lot of sleep, so that's ok. I try to get 8 hours or more and I succeed most of the time. How do I increase magnesium intake?

     

    What counts as water? If I drink milk and orange juice, does that count as 'water'?

    Water counts as water my friend.

    Anything you eat or drink that isnt water actually REQUIRES water from your body to help dilute it in your stomach. 

    So in short, if all you drink all day is juices and milk your body is going to slowly be dehydrating itself to bring water to your stomach to dilute those liquids to help with digestion.

    So put the juice down and drink H20!! :)

  • Posted On: 10-28-13, 4:22 am (EDT) #6

    Lack of energy

    October 28, 2013, 4:22 am
    Posted by: Scott_Herman

    Water counts as water my friend.

    Anything you eat or drink that isnt water actually REQUIRES water from your body to help dilute it in your stomach. 

    So in short, if all you drink all day is juices and milk your body is going to slowly be dehydrating itself to bring water to your stomach to dilute those liquids to help with digestion.

    So put the juice down and drink H20!! :)

    How does that work? Does your body actually save the water that's in liquids? It takes water to dilute but it dilutes water from what your drink too, right? Or am I wrong about that?

     

    In response to William (I can only quote one person at a time?), thanks for your answer. I believe I get a lot of magnesium because I drink milk and eat one or two bananas a day.

  • Posted On: 10-28-13, 5:20 am (EDT) #7

    Lack of energy

    October 28, 2013, 5:20 am
    Posted by: NGAFD

    How does that work? Does your body actually save the water that's in liquids? It takes water to dilute but it dilutes water from what your drink too, right? Or am I wrong about that?

     

    In response to William (I can only quote one person at a time?), thanks for your answer. I believe I get a lot of magnesium because I drink milk and eat one or two bananas a day.

    You know your body is 70% water so it is cucial to get enough of it. Your muscles needs it for energy and your organs / body needs it to function. I would drink around 2-4 liters of water daily to make sure your intake is good enough. There is a good way to see how much water you need in your urin color:
    Dark yellow: You need water dude... lots of water
    Light yellow: You still need water

    Clear: You have enough just make sure to drink sips every now and then to keep the water levels up 

  • Posted On: 10-28-13, 5:25 am (EDT) #8

    Lack of energy

    October 28, 2013, 5:25 am
    Posted by: NGAFD

    How does that work? Does your body actually save the water that's in liquids? It takes water to dilute but it dilutes water from what your drink too, right? Or am I wrong about that?

     

    In response to William (I can only quote one person at a time?), thanks for your answer. I believe I get a lot of magnesium because I drink milk and eat one or two bananas a day.

    Also water is also the very recourse that keeps your body temperature stable so if you are to cold or to warm, water deficiency might be the answer. Baisecally you have to have water, most people don't drink enough so increase your intake

  • Posted On: 10-28-13, 5:43 am (EDT) #9

    Lack of energy

    October 28, 2013, 5:43 am

    The urin was clear about ten minutes ago, so that should be alright. I recently started drinking a lot of extra water when I wake up and during workouts, so I think I start to see benefits. 

     

    If I can keep it up (water, magnesium, sleep), the energy should come back to me!

  • Posted On: 10-28-13, 7:47 am (EDT) #10

    Lack of energy

    October 28, 2013, 7:47 am
    Posted by: NGAFD

    The urin was clear about ten minutes ago, so that should be alright. I recently started drinking a lot of extra water when I wake up and during workouts, so I think I start to see benefits. 

     

    If I can keep it up (water, magnesium, sleep), the energy should come back to me!

    Indeed it should ! If it doesn't try the other tips I mentioned. And if nothing works, you might go for some pre workouts, or see a doctor if this is something really long term.

  • Posted On: 10-28-13, 9:12 am (EDT) #11

    Lack of energy

    October 28, 2013, 9:12 am

    Nah, I don't think it's something bad. It's just the 12 hours a day work and travel. You feel it at night when you want to do a killer workout. During the holidays I packed 45 lbs on my deadlift, so if I have the time I can hit things really hard.

  • Posted On: 10-28-13, 10:47 pm (EDT) #12

    Lack of energy

    October 28, 2013, 10:47 pm

    Great advice guys! Water is very important!

     

    Another tip that I would like to add NGAFD is you should add cardio to your routine! I work odd hours as well, mostly graveyard shifts, and I noticed my energy levels were decreasing even with my preworkout shake.

    Lately I've been doing cardio before my lifting and also afterwards. I start out by running a half mile to get my heart pumping (how fast you do that half mile is up to you) then I do my lift, and then I finish with a 1.5 mile run after my lifting.

     

    I've noticed that by adding in this cardio, not only do I have more energy for my lifting, I also have more energy throughout the day for work or other activities. I hope this helps!

    #HTH

  • Posted On: 10-29-13, 4:02 am (EDT) #13

    Lack of energy

    October 29, 2013, 4:02 am
    Posted by: Joey_Lopez

    Great advice guys! Water is very important!

     

    Another tip that I would like to add NGAFD is you should add cardio to your routine! I work odd hours as well, mostly graveyard shifts, and I noticed my energy levels were decreasing even with my preworkout shake.

    Lately I've been doing cardio before my lifting and also afterwards. I start out by running a half mile to get my heart pumping (how fast you do that half mile is up to you) then I do my lift, and then I finish with a 1.5 mile run after my lifting.

     

    I've noticed that by adding in this cardio, not only do I have more energy for my lifting, I also have more energy throughout the day for work or other activities. I hope this helps!

    #HTH

    It sure helps, thank you. It's the first time in my young life to work (and travel) 50 hours a week and I can feel it already, haha. Every tip to get the maximum out of my day is very welcome.

  • Posted On: 10-29-13, 12:01 pm (EDT) #14

    Lack of energy

    October 29, 2013, 12:01 pm

    Alright...that's it! I have been drinking way too much coffee lately, and feeling low on energy, so this quote makes perfect sense to me. I'm using my water reserves to dilute the caffiene so that I can digest it, and thus dehydrating. Am I right? Just to be sure Scott.

  • Posted On: 10-29-13, 2:05 pm (EDT) #15

    Lack of energy

    October 29, 2013, 2:05 pm
    Posted by: Cliff_Bouvier

    Alright...that's it! I have been drinking way too much coffee lately, and feeling low on energy, so this quote makes perfect sense to me. I'm using my water reserves to dilute the caffiene so that I can digest it, and thus dehydrating. Am I right? Just to be sure Scott.

    Exactly Cliff!

     

    In response to NGAFD, your body stores water in its CELLS.  So when your body needs water, it will pull from the cells causing dehydration.

     

    Cliff, all I ever see you drink is coffee unless you are lifting!  So no coffee for you tomorrow!! only water! haha TORTURE!!! :)

  • Posted On: 10-29-13, 2:47 pm (EDT) #16

    Lack of energy

    October 29, 2013, 2:47 pm
    Posted by: Cliff_Bouvier

    Alright...that's it! I have been drinking way too much coffee lately, and feeling low on energy, so this quote makes perfect sense to me. I'm using my water reserves to dilute the caffiene so that I can digest it, and thus dehydrating. Am I right? Just to be sure Scott.

    I work overnights, so it's REALLY tempting to drink coffee/energy drinks to keep myself awake, but I learned to train when I feel rested, or I slept well before work so I can train after. I up my intake of water too, it helps me feel mentally more energized! The only caffeine I take in usually is from my pre-workout!

  • Posted On: 11-03-13, 9:46 pm (EST) #17

    Lack of energy

    November 3, 2013, 9:46 pm
    Posted by: NGAFD

    Hi all,

     

    Due to my internship which started in september I'm not able to achieve good gains anymore. I believe that this is because I don't have enough energy left when I get home from a twelve-hour-work-and-travel day to perform at 100% of my powers. 

     

    The first time I noticed this was when I wanted to do deadlifts. During a week day, I was only able to get to 3 x 175 lbs and during the weekend, after a lot of rest during the day, I got 3 x 220 lbs (Personal Best).

     

    I don't like this, obviously and I've been looking for ways to improve, but with no success. Do you have tips or tricks to get the maximum out of a late night workout after a long and busy day, both routine as nutrition wise?

     

    Thanks

    Even though you are busy all day its very important that you take time to eat all your meals. Real energy comes from good food. Try to eat a meal like every 2-3 hours to keep a steady supply of nutrition coming into your body. In between meals sip on water throughout the day. Before you hit the gym have some coffee or a pre workout like N.0 Xplode 2.0. I have a cup of coffee in the morning and a pre workout just before I go to the gym. It does the trick for me. Just dont forget the water.

  • Posted On: 11-03-13, 11:02 pm (EST) #18

    Lack of energy

    November 3, 2013, 11:02 pm
    Posted by: NGAFD

    It sure helps, thank you. It's the first time in my young life to work (and travel) 50 hours a week and I can feel it already, haha. Every tip to get the maximum out of my day is very welcome.

    NGAFD,

     

    All of the advice provided by everyone is spot on.  I would also add that you shouldn't be afraid to listen to your body.  ALL systems - muscular, cardiovascular, endocrine, digestive, nervous, etc - need to be fully recovered from your workouts.  Unfortunately, this doesn't happen all the time - especially with the schedule you have.  Sometimes fatigue is because one or several of these systmes is not fully recovered - especially your central nervous system (CNS).  People forget that the CNS does a lot of work.  It is what fires the muscle cells to contract.  It is like using a battery to run a device.  Don't be afraid to either train light - go more for the pump and use light weights - or skip a workout all together if you are feeling especially run down.  Trying to force your body when it doesn't want to causes more harm than good.  I know it is hard and you feel like shit if you don't work out when your supposed to but this is what leads to "more-is-better" disease :-)

     

    John

  • Posted On: 11-04-13, 3:23 am (EST) #19

    Lack of energy

    November 4, 2013, 3:23 am
    Posted by: jmboiardi

    NGAFD,

     

    All of the advice provided by everyone is spot on.  I would also add that you shouldn't be afraid to listen to your body.  ALL systems - muscular, cardiovascular, endocrine, digestive, nervous, etc - need to be fully recovered from your workouts.  Unfortunately, this doesn't happen all the time - especially with the schedule you have.  Sometimes fatigue is because one or several of these systmes is not fully recovered - especially your central nervous system (CNS).  People forget that the CNS does a lot of work.  It is what fires the muscle cells to contract.  It is like using a battery to run a device.  Don't be afraid to either train light - go more for the pump and use light weights - or skip a workout all together if you are feeling especially run down.  Trying to force your body when it doesn't want to causes more harm than good.  I know it is hard and you feel like shit if you don't work out when your supposed to but this is what leads to "more-is-better" disease :-)

     

    John

    Thanks for the great advice, John. I've been experiencing what you're saying. Up until now I wanted to continue the way I workout just like the way I did during the summer holidays, which was to get to the 95% of my 1RM almost every workout. I think that it doesn't work and I've been feeling 'low' lately. 

     

    So a more light-weight-pump-based-routine would be a solution. Do you have a good one? (based on a three days a week routine)

  • Posted On: 11-04-13, 5:39 am (EST) #20

    Lack of energy

    November 4, 2013, 5:39 am
    Posted by: NGAFD

    Thanks for the great advice, John. I've been experiencing what you're saying. Up until now I wanted to continue the way I workout just like the way I did during the summer holidays, which was to get to the 95% of my 1RM almost every workout. I think that it doesn't work and I've been feeling 'low' lately. 

     

    So a more light-weight-pump-based-routine would be a solution. Do you have a good one? (based on a three days a week routine)

    NGAFD,

     

    Don't feel down.  It is not like you are lying around the house all day doing nothing :-).  I used to travel a lot with my job in IT sales.  I always made time to lift so keep at it. As for a workout, keep doing what your doing only lighten the weight and increase the reps.  You can even do it with deadlifts so you can keep your body doing the movement.   On days you feel energetic, go heavy again.  As long as you keep training, your body will continue to adapt :-)

     

    John

  • Posted On: 11-04-13, 5:45 am (EST) #21

    Lack of energy

    November 4, 2013, 5:45 am
    Posted by: jmboiardi

    NGAFD,

     

    Don't feel down.  It is not like you are lying around the house all day doing nothing :-).  I used to travel a lot with my job in IT sales.  I always made time to lift so keep at it. As for a workout, keep doing what your doing only lighten the weight and increase the reps.  You can even do it with deadlifts so you can keep your body doing the movement.   On days you feel energetic, go heavy again.  As long as you keep training, your body will continue to adapt :-)

     

    John

    I'll do that. Add to the volume, lower the weight. It might even bring me something. I want to adapt quickly and keep on training!

  • Posted On: 11-04-13, 9:46 am (EST) #22

    Lack of energy

    November 4, 2013, 9:46 am

    If i were you i would make sure that i was eating properly and getting enough carbs throughout the day. Those really help give you energy and also make sure you drink plenty of water to keep that blood flow going and keep you energized!

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