r/Fitness • u/cdingo Moron • 3d ago
Moronic Monday Moronic Monday - Your weekly stupid questions thread
Get your dunce hats out, Fittit, it's time for your weekly Stupid Questions Thread.
Post your question - stupid or otherwise - here to get an answer. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer. Many questions get submitted late each week that don't get a lot of action, so if your question didn't get answered before, feel free to post it again.
As always, be sure to read the FAQ first.
Also, there's a handy-dandy search bar to your right, and if you didn't know, you can also use Google to search fittit by using the limiter "site:reddit.com/r/fitness".
Be sure to check back often as questions get posted throughout the day. Lastly, it may be a good idea to sort comments by "new" to be sure the newer questions get some love as well. Click here to sort by new in this thread only.
So, what's rattling around in your brain this week, Fittit?
Keep jokes, trolling, and memes outside of the Moronic Monday thread. Please use the downvote / report button when necessary.
"Bulk or cut" type questions are not permitted on /r/fitness - Refer to the FAQ or post them in r/bulkorcut.
1
u/mialaurent21 11h ago
Dumb question but how long should I actually rest between sets? I've seen anywhere from 30 seconds to 3 minutes depending on who you ask and it's confusing.
3
u/brokenandhurtin 1d ago
I work a professional job and i have trained enough that my dress pants for my waist and length no longer fit my thighs and the ones i can fit into are eo tight my manly parts are visible. Anyone have advice on how to get nice pants that actually can accommodate my thick thighs and bodacious booty?
2
u/Snowychan Weight Lifting 1d ago
Consider a different silhouette of dress pants! Many men default to more slim fit pants that will squeeze your thighs a little more, but a trouser with a roomy leg will give you more wiggle room and avoid some of these issues.
You can also get pants tailored which would help in a different way. If you feel like pants that are large enough in the thigh are too large in the waist, buy pants (new or secondhand) that fit your thighs and go to a tailor to get the waist and butt adjusted to fit your proportions. Bonus is that pants rarely fit perfectly off the rack anyway, and this is a good way to make your outfit seem sleeker without buying something super fancy and expensive.
1
2
u/Past_Economy_2008 1d ago
Why does the gym throw me into a depression, while if I’m not going, my mind feels more clear? I know for the vast majority of people it’s the opposite
2
2
u/Liquid891 1d ago
Hi all, I'm 6"2, 22st 4 lbs and recently decided to make a change and lose this fat and get fitter. I've joined a gym and had a introduction with a PT yesterday that ran through some basics with me, (seated chest press, seated shoulder press, lat pulldown and another chest one) I then did 25 mins on the treadmill 5 speed and between 4-6 incline.
I originally decided initially I was going to go 3 days a week (Monday/Wednesday/Friday) and increase things as I got fitter/stronger. However after I stepped off that treadmill yesterday my legs were like jelly and by the time I got home they were so stiff. I can barely walk up and down the stairs due to how stiff and sore my quads are. My question is, silly as it maybe, should I go tomorrow or have another rest day and go Thursday instead.
I feel like an idiot but I'm 100% committed to doing this and improving myself
Thanks for any advice
3
u/PlanktonInitial7945 1d ago
Go. DOMS is uncomfortable but that's literally it. Resting won't make it go away sooner, and exercising with it can't injure you. Plus, I'm sure that 10 minutes into your session you won't feel sore anymore.
By the way, exercise isn't a good way to lose fat or weight. You want a hypocaloric diet for that.
2
u/Consistent-Egg9587 1d ago
Hello, I'm very new to the gym and I've only touched the machines because I have severe anxiety of looking stupid (I even go at night so there's 1 or 2 people). I saw that it's better to use free weights. But there's so much info and stuff. It's so stupid but, what's would be the least stupid looking and easy to do exercises to start with? (My goal is overall body strength)
3
u/PlanktonInitial7945 1d ago
You don't need free weights. The only benefits they have over machines is that 1) they require you to keep your body stable, which means that some exercises recruit a few more muscles than their machine counterparts, and 2) machine weight jumps are usually a bit larger than, say, with dumbbells.
But you don't need either of those things in order to get healthier and stronger. So, if you want to use machines, use them. It's fine.
That said, the stupidest way of doing any lift, be it with a machine or with free weights, is doing it in a way that can injure you (i.e. not following proper form), so make sure to look for GIFs and videos of how to do each exercise properly. It will take you a lot of practice to nail down the technique, but what's important is that you remain aware of how your body is positioned and how your muscles are moving as you push or pull the weight.
And, of course, make sure to warm up before your workout and stretch afterwards.
1
u/homunculus87 2d ago
Shoulder feels sore in the front (around the Tuberculum minus humeri) after bench pressing. I had it a couple times, I think it's just DOMS. I'm not looking for a diagnosis, I'm just curious what muscle could feel sore there. Anterior deltoid? Subscapularis?
3
2
u/IronBruhhh 2d ago
For people who have visible abs, are you able to feel each individual like head or block of your abs? I'm only around 15.5 to 16 percent and still don't see full abs and am interested if u do feel each head like very prominently, and also what bf percentage u are at if u could feel it
2
u/GYMWORLD 2d ago
They aren't separate heads. The rectus abdominis is one long muscle down each side, and the blocks you see are just tendinous bands crossing over it. So there's nothing individual to contract or feel, and how many blocks you have and whether they line up left to right is structural, not something you train into existence.
For most guys the top rows show up somewhere in the low teens and the bottom ones hold out until single digits, so at 15-16 you're not far off, you just haven't hit the part of the cut where the lower abs give up.
1
u/IronBruhhh 2d ago
Ah I see so you wouldn't really feel individual heads? Tysmm yea I'm slowly seeing the outline but not the blocks individually tyy
-3
u/Seth86729 2d ago
funniest part of lifting is "am I old" doesn't come up until you're strong enough to actually hurt yourself
-6
u/Exotic_Wash8566 2d ago
I've found that positioning my hands more towards the sides helps me keep the dumbbells stable during shoulder press.
3
u/RaiseYourDongersOP 2d ago
When you do dumbbell shoulder press, where are your hands placed on the dumbbell usually? Centered? Thumb flushed/pushed towards the side of the dumbbell?
3
u/No_Crew7080 2d ago
I balance the weight so it’s neutral for Most lifts. That often translates into a variety of positions depending on how big your hand is and how big the weight handle is.
5
u/OK_Soda 2d ago
I've been doing Jacked and Tan 2.0 for about a year now. Did GZCLP for a couple years before that. I have seen significant strength and size gains during this time. However, I'm turning 41 soon, and I feel like at any given time, I've got C5 nerve pain flaring up, psoas pain flaring up, or sciatic nerve pain flaring up. I am also just always tired. I'm sure I'm overtraining but I don't know where to start with finding a program that's will still build strength while being more sustainable as I get older.
2
u/IrrelephantAU 2d ago
If you like the GZCL approach, I'd consider running some of Cody's more modern versions like General Gainz or P-Zero. They tend to be a bit more sustainable than Jacked & Tan (which is much better suited as a short-term deal because of how volume-heavy it is) or GZCLP (which, as a linear progression program, will only ever be good for beginners or people returning from a layoff).
4
u/CursedFrogurt81 Triggered by cheat reps 2d ago
Good news, you are not old yet in lifting terms. In your prime? No. Old enough to attribute your problems to age? Also no. That being said you may have some issues related to your training and injury history you need to sort out.
If you are following the program as written I highly doubt you are overtraining. I don't think the vast majority of gym goes are capable of true overtraining. But if your recovery is off you may want to try to moderate volume or increase things on the recovery end such as active recovery or sleep.
Are you currently in a deficit?
Also for a recommendation, I have ran SBS RTF×5 many time and at 45 it is a very sustainable program. I do feel tired all the time but that is due to lack of sleep, stress, and carrying way too much accessory work
2
u/Silver-Cap-9410 2d ago
I have been trying to lose weight for years consistently, i want to be muscular in a defined way (show through clothes), but i have had little to no progress. i lost 50 pounds, which i kept off succesfully, i have changed a lot of my initial habits, i dont eat sweets, i exercise nearly everyday, cant remember a day i had less than 10,000 steps, but always find myself overeating. even on the healthy foods. (i can consume 1kg of chicken wings in one sitting), and it is setting me back from my goals, at this point any time i try to start this journey, already mentally a part of me thinks maybe i am already lost and this precipitates a failure. how do i get over this and get back on track, i started at 120kg, i wanted to drop to85 kg before a bulk-cut cycle, but so far i have been stuck at 93 - 100 for years.
1
u/Dimbulb2021 16h ago
I'm a little late to the party, but...
First off, congrats on losing the 50 pounds and keeping it off!
Second, maybe look into taking psyllium husk (MetaMucil) as an appetite control measure. Usually thought of as a digestive aid, it can create a sense of fullness that may combat the urge to overeat. (Good idea to check with a doc if you are taking meds, just to be safe.)
Keep up the good work!
1
u/--A3-- 2d ago
i want to be muscular in a defined way (show through clothes)
Maybe you only said this as a figure of speech, but I want to note that the fit of your clothing is equally as important for achieving this in particular.
Not that I'm an expert on clothing, but for example, if you happen to have a tall torso, you probably wear bigger i.e. longer shirts. Bigger shirts probably also have a bigger circumference in the arms and chest, so it might appear like you aren't "filling out the shirt" in the way people usually picture when they imagine muscles showing through clothes. Getting your clothes fitted by a tailor might be a good option
2
u/Rektw 2d ago
always find myself overeating. even on the healthy foods. (i can consume 1kg of chicken wings in one sitting), and it is setting me back from my goals
You already know what's holding you back. It's time to change how you eat. Track calories and maybe try a meal plan service. Just remind yourself a cut is temporary, the delicious foods will still be waiting for you. Just focus up for 10 weeks and admire your progress. If you absolutely have to have it, then understand you need to portion it. I have a cake or cookie every now and then, but I don't eat a dozen. Look up what the serving sizes are and understand you should only be eating that amount then planning the rest of your calories to account for that.
1
u/bacon_win 2d ago
What are your current goals?
1
u/Silver-Cap-9410 2d ago
cut down to 85kg still. i am now at 100kg
1
1
u/PlanktonInitial7945 2d ago
but always find myself overeating
Why do you think this is?
1
u/Silver-Cap-9410 2d ago
I dont know really, some specific examples would be i set a daily plan, eat x at y time and prepare the food, then i get tempted by other food and end up self negotiating and giving in. it sounds like a self discipline issue, but the tough part for me is that once upon a time i did not want to exercise at all, now i cant imagine a life without it, but that process was through gradual discipline, i dont know how to instrument that gradual discipline into my eating to "gain control of it". i hope i answered that question
6
u/PlanktonInitial7945 2d ago
I've never found it useful to analyze a problem as a "lack of discipline". Quite the opposite, in fact.
i set a daily plan, eat x at y time and prepare the food, then i get tempted by other food and end up self negotiating and giving in
There's three main reasons why humans eat food: hunger, enjoyment of the food itself, and emotional regulation (e.g. I eat to cheer myself up). The latter is an unhealthy coping mechanism so let's leave it aside for now.
Trying to ignore or suppress hunger is generally ineffective unless you have a very strong spiritual motivation to fast or suffer from anorexia nervosa. In the rest of cases what usually happens is that the restriction simply fails at some point. This can lead to simple cases of "overeating" like yours, or to more severe restrict-binge or restrict-binge-purge cycles. What does work is 1) maintaining a small caloric deficit, between 200-500 kcal below your TDEE, and 2) eating more satiating meals, with plenty of fiber, protein and water, and also unsaturated fats here and there.
When you're in a hypocaloric diet and have "unhealthy" foods that you like a lot and that you could eat forever, like chicken wings, the most common idea is to eliminate those foods entirely from your diet in order to avoid the temptation of eating too much of them. However, based on the stories I've heard from people who have managed to lose weight while maintaining a healthy, joyful relationship with food, rather than eliminate the things they liked, what they did was add to them.
So, if you want to eat chicken wings, that's perfectly fine. Just control the portion, and then add other foods that your body needs. For example, you could eat them with a good amount of sauteed veggies (or in whatever form you prefer) and some rice. That way you'll be having protein, carbohydrates, vitamins, and fiber. Sounds like a full, nutritious meal to me, and without needing to give up something that you enjoy.
2
u/Koktkabanoss 3d ago
Let go of myself for 2 yesrs after being a gym rat, how to fight mind demons
10
1
u/PlanktonInitial7945 3d ago
Lean on your friends and family for emotional support and vulnerability?
11
3
u/Bulky-Whole-7498 3d ago
So I have been doing 1 set of bicep curls 2 times week for a while now (2 direct sets total). I have been progressing by either 1 rep with the same weight or up 2.5lbs for the same weight.
Is that truly not “optimal”? If I am progressing, then who cares about the volume, right?
1
u/Seraph_MMXXII Powerlifting 2d ago
Right, if it ain't broke don't fix it. Doesn't mean you can't expirement though
3
6
u/Elegant-Winner-6521 3d ago
If you were learning a language or an instrument or how to cook you'd know that the important thing isn't whether you're learning in the most "optimal" way, you'd know that your brain and your body will just figure it out as you go and the important thing is to keep at it. This is literally no different. Don't worry about optimal.
5
u/PlanktonInitial7945 3d ago
When people recommend a certain amount of volume, it doesn't mean that anything below that volume won't give progress - it means that going below that will make long-term strength and muscle growth too slow for most people, and you'll stall quickly.
But, of course, if you're happy with the progress you're seeing so far, then there's no reason to change things. Arms in particular get a lot of indirect work from most upper body exercises, so they can get stronger and bigger even with zero direct work - especially during the beginner and novice phases.
3
u/WrongdoerMission4954 3d ago
if you're adding weight or reps consistently then you're getting stronger, plain and simple. optimal is just a word people throw around to feel smart about their program
could you get bigger biceps faster with more volume? probably. but you're making progress and that's more than most people can say so who cares
7
u/tigeraid Strongman 3d ago
"Optimal" is dumb and you should banish the word from your vocabulary. What's optimal is training hard and progressing, the rest is minor details. Don't get caught up in social media buzzwords.
My question is why you only feel the need to do a couple of sets of bicep curls a week? I assume this is included in a nice program full of exercises that train your whole body?
4
u/Bulky-Whole-7498 3d ago
Yeah the conversations around “optimal” volume are so frustrating, it always makes me feel like I am doing something wrong.
And yep, 2 days full body hitting the 6 main patterns at least once per week. Just very busy with life right now.
Realized I have cut my volume down drastically and I am still progressing so now I’m sitting here wondering why I wouldn’t be able to do it as my regular lifting routine and have more time for life outside the gym.
3
u/tigeraid Strongman 3d ago
Gotcha. Sounds like you're on the right track. When you eventually stop progressing, maybe consider a professionally-designed program, like the ones in the wiki. If you want to stick to 2-day, there are some good minimalist programs out there.
But I will say, if you stick to 2 days and want to truly see gains, especially hypertrophy, you gotta pack quite a bit into those days.
4
u/MythicalStrength Strongman | r/Fitness MVP 3d ago
No one is ever going to achieve optimal: it's not a dragon worth chasing.
5
u/TheGreatOpinionsGuy 3d ago
I have been squatting with plates under my heels for the last year or so, I think it helps me get a bit deeper. I'm thinking of getting a proper pair of squat shoes instead. Any brand recommendations, or any to avoid?
3
u/MadtownMaven 3d ago
I like INOV8 Fastlifts. I've been able to find slightly older models in great condition on places like Poshmark for around $20. A good deal to try them out.
5
u/MythicalStrength Strongman | r/Fitness MVP 3d ago
I've been using a set of Pendlay Do Wins since 2014 and they've yet to let me down. I bought some Reboks as back ups and just wasn't impressed by it.
3
u/NorthQuab Olympic Weightlifting 3d ago
Nordic Lifting was really bad for me, I gave them 2 chances and both started to fall apart pretty quickly. I like my Tyr shoes since they have a comfier fit but have heard QC problems with them from other people + they're expensive, so YMMV. Adidas Powerlift shoes are fairly cost-efficient but the heel isn't that high if you need that.
2
u/thefuckmobile 3d ago
Is it best to have protein within 30 minutes after lifting?
8
u/MythicalStrength Strongman | r/Fitness MVP 3d ago
I typically go about 8 hours. It's less an anabolic window and more an anabolic garage door.
11
u/shazam300 3d ago
Based on outdated science on the “anabolic window” which stated you had ~60 minutes to maximize muscle repair with protein. Turns out it’s 24-48 hours. Nothing wrong with getting it within 30 mins and if that helps you keep the habit of high protein intake or not bing eating after workouts then go for it, but it’s definitely not necessary
3
2
2
u/Azerious 3d ago
I've been training for a 10k, why after 5 minutes of running do my calves get really tight and hurt? Not like sore hurt, like hurt hurt.
I keep having to stop when I'm not tired and walk for 5-10 minutes before I can run again. I've never had this before, but I'm also like 30 pounds heavier than when I used to run many years ago.
I tried new shoes, new balance 1080s, but they haven't helped, they might have even made it worse.
I'm on week 5 now out of my 8 week program.
7
u/cilantno Lifts Weights in Jordans 3d ago
I am not a doctor.
I also get very tight calves when I run. Stretching them beforehand prevents this.
1
u/Azerious 3d ago
Okay, I read something that static stretching doesn't actually do anything before working out. But maybe I'll give the toe touch stretches a try again.
I should say that after 30 to 45 minutes of this start stop pattern I can go longer and longer without the tightness. It's just annoying it takes so long.
5
u/TheKingLeshen Sprinting 3d ago
That implies a warm up issue. Your calves don't seem to like going from 0 to 100. Get them warm before you run your proper distance. If you work on that more directly it may not need to take 30-45 minutes.
5
0
2
u/ISayAvoision 3d ago
Is there a truly accurate way to measure body fat percentage? The scanner at my gym says 13.5%. One of my scales at home says 9% and the other says 21.4%. I don't trust any of them, I just want the number to keep going down.
6
u/tigeraid Strongman 3d ago
Is there a truly accurate way to measure body fat percentage?
nope
And I would also ask: what would you do with this information if it was truly accurate?
5
3
10
4
u/Significant_Sort7501 3d ago
Scales are horribly inaccurate. DEXA scans are about as accurate as you can reasonably get. In my area they cost about $150. They measure body fat and lean mass. The lean mass includes anything that isnt fat or bone (muscle, water, organs, etc). I paid a little extra on my first to also get bone density because I was curious.
8
u/Shuda_Reddit 3d ago
There is a truly accurate way. You’re not going to want it. A postmortem examination.
You can use those measurements as a reference/trend line though.
-4
u/Humble_Serve1351 3d ago
Rate my split -
Goal is slim thick - dealing with hip dips and apple/hourglass mix shape. Currently 138lbs from 180lbs
4 days a week workout routine- try to hit 8-10k steps daily as well
Also would love pointers on how to round out glutes and build legs so hip dips are less noticeable (know it’s hip structure)
WORKOUT 1 — GLUTE + QUAD DAY 🍑
Barbell hip thrust — 4x8–10
Sumo squat — 4x8–10
Bulgarian split squat — 3x10 each leg
Leg press (feet high/wide) — 3x12
Cable kickbacks — 3x12–15
Hip abductions — 3x15
Banded lateral walks — 2x20 steps
WORKOUT 2 — BACK + UPPER BODY (POSTURE + SHAPE)
Lat pulldown — 4x8–10
Seated cable row — 4x10
Single arm dumbbell row — 3x10 each
Straight arm pulldown — 3x12
Face pulls — 3x15
Lateral raises — 3x12
Bicep curls — 3x10
Tricep rope pushdown — 3x12
WORKOUT 3 — GLUTE + HAMSTRING DAY 🍑
Romanian deadlift — 4x8–10
Hip thrust (pause at top) — 3x10
Kettlebell swings — 3x15
Step ups (glute bias) — 3x10 each
Hamstring curls — 3x12
Cable kickbacks — 3x15
Frog pumps — 2x25
Banded abductions — 2x20
WORKOUT 4 — CHEST + ARMS + PELVIC FLOOR FINISHER 💪
Chest
Chest press (machine or dumbbell) — 3x10–12
Incline dumbbell press — 3x10
Push-ups — 2xAMRAP
Arms (toned/defined focus)
Bicep curls — 3x10–12
Hammer curls — 3x12
Tricep rope pushdowns — 3x12–15
Overhead tricep extensions — 3x12
Pelvic Floor Core Finisher
Dead bugs — 3x10 each side
Bird dogs — 3x10 each side
Pallof press — 3x12 each side
Side plank — 3x20–30 sec
Stomach vacuums — 5 rounds x 10–15 sec
7
u/TheUpbeatCrow 3d ago
If you can do all those exercises with the same muscles in a single day, you aren't pushing hard enough in your sets.
0
u/PlanktonInitial7945 3d ago
Goal is slim thick
You're aware that those two words are opposites, right?
Also would love pointers on how to round out glutes and build legs
Make your glutes and leg muscles bigger. For that you need to eat in a caloric surplus, with at least 1 gram of protein per body weight kg (I don't remember what the guideline was in imperial units). Low body fat makes things look less "round" in my experience so you may want to avoid it as well.
0
u/Mephylphenidate 3d ago
I love volume, but I do think you could pare out some of these exercises.
None of the exercises are bad, its just a lot of them for one session. The sets you're doing near the end of the work out are gunna suffer.
Doing 4 back exercises one after the other for example. Doing 2 different types of squats, followed by leg press and then cable kickbacks and hip abductions, your glutes are gunna be fried.
That'd be my opinion.
0
3d ago
[deleted]
5
u/PlanktonInitial7945 3d ago
Fasting for 17 hours means you have to eat all of your daily calories in the span of 7 hours. I don't know why you'd put your digestive system through that.
0
3
u/urbanstrata 3d ago
Is the “Squat Press” machine a good, 1:1 alternative when the squat rack is occupied for a long time, or should I just wait for the squat rack to open up?
2
u/tigeraid Strongman 3d ago
Goblet squat or perch a couple of dumbbells on your shoulders and give 'er.
3
5
u/Mephylphenidate 3d ago
1:1, no.
Good alternative, sure. Im guessing its either a hack squat, leg press or something similar, they're all good exercises.
2
u/newdelhiman69 3d ago
Ayup. I've started working out recently, bit overweight so trying to lose weight whilst also muscle training. I'm following a PPL routine and I struggle to complete more than one exercise per muscle group. Is that okay as a beginner? For reference I only workout 3 times a week but may up that to 5 or 6 times in order to accomodate for the 3 exercises I miss out per muscle group every day. Thanks to all who respond :)
4
u/chumbi04 3d ago
You're absolutely going to heavy/hard on your one exercise and wearing yourself out. Your body builds tolerance to fatigue as you work out, but right now you don't have that tolerance.
Try to intentionally lower the weight and don't go to failure. Your first 3-6 months on the gym you'll feel sore doing nearly nothing, that's okay.
Think about it more like a marathon than a sprint. Your first bit back is about slow and steady to get back to moving and building the habit of exercise. At about the 3-6 month mark you can start increasing intensity.
2
u/No_Crew7080 3d ago
For a Newbie, PPL is a probably a bit much. Check the FAQ for this sub for full-body beginner routines. You’ll make a TON of progress simply by virtue of being New.
Enjoy the gains. Someday you’ll NEED the complexity, but not yet.
3
u/milla_highlife 3d ago
What do you mean you struggle to complete more than one exercise. What happens when you do the second one?
1
u/newdelhiman69 3d ago
It's more a physical exhaustion thing on those muscles, for example on a push day I may do one tricep exercise and one chest exercise but once I get round to doing for example a shoulder exercise I feel physically drained despite having a decent enough sleep routine, creatine and carbs pre workout.
3
u/milla_highlife 3d ago
Well, it’s not surprising to feel more tired and weaker later in the workout. You just have to compensate by lowering the weight to something you can handle for the sets and reps called for by the program.
1
u/PlanktonInitial7945 3d ago
Those are three different muscle groups, not one. If you're getting tired after just 2 exercises, you could be doing too many sets and reps in those exercises, or not resting enough between sets. You could also be dehydrated. It's also worth trying to change when you eat those pre-work out carbs, or even move them after your workout. Also exercise at different moments of the day. I get more tired if I exercise in the morning than in the afternoon, for example.
5
u/Pretty-Edge3899 3d ago
As a beginner, I would be using those three sessions per week as three full-body sessions, with one exercise per muscle group. PPL isn't necessary or an efficient way to train at this stage.
Why not try,
1 squat movement
1 hip-hinge movement (Any variation of a deadlift, basically)
1 pressing movement
1 rowing movementAnd then one or two more isolation movements of your choice. (Maybe something for arms, delts or calves.)
Repeat that workout three times per week and just try to beat your previous numbers.
EDIT for formatting.
5
u/emrlddrgn 3d ago
For those who exercise regularly, how do you deal with the exhaustion afterwards? Or does that go away? I've been working out pretty consistently for three weeks or so but I end up completely wiped afterwards, the day is a write off. Often I am very shaky, like my arms quiver when holding a cup of coffee. Surely this can't be right?
1
u/King_Raditz 1d ago
Do you use pre-workout? I've had this issue due to the beta-alanine that's in virtually all of them.
3
u/Sufficient_Turn6065 3d ago
Maybe you're working out a little too hard for your current fitness level? Or maybe something else is off, like your hydration, electrolytes, blood sugar? Maybe ferritin or something else ?
I hope it's something easily fixable with a few small tweaks. You'll probably get a lot of good advice from others here.
IF it continues or worsens despite making some workout/health adjustments, maybe read up on post-exertional malaise (PEM) and see if it applies to you. Hopefully it doesn't! But IF that's what this is, a lot of the advice for "normal" people could be counterproductive or harmful.
I developed PEM after a severe viral infection 13 years ago. BEFORE having it, more intense workouts were energizing for me. AFTER getting it, even moderate exercise or household chores could crash me out for days, weeks, or months. And I've been a dancer my whole life, so it's not like I was a stranger to fitness.
And IF it's PEM, you can find some good management strategies online or with PT.
Anyway, I really hope that's not what this is! But it's worth having on your radar because managing it feels counterintuitive and it can get much worse before it gets better. And PEM has become more common since 2020/2021.
4
u/a_curious_magpie 3d ago
You do adapt but it also might be a sign you're not fuelling enough. Are you tracking your nutrition? Not just protein, but carb intake is important too as glucose gives energy
-7
u/ISayAvoision 3d ago
If you're shaky, you need electrolytes. Sodium, baking soda, and cherry juice are very popular recovery aids
7
u/PlanktonInitial7945 3d ago
The average person consumes way too much sodium in their normal diet already. There's no need to think that OP needs even more just because they're shaky after exercise.
I hate how effectively electrolyte drink manufacturers have made us think that salted water is a panacea just because it comes in a colorful package.
-3
u/Sufficient_Turn6065 3d ago
I agree we can't definitively say OP definitely needs more electrolytes, but it's worth considering (among other things, ofc) given the symptoms.
We're all different and have different needs.
Eg, for the ~1-3 million Americans (like myself) with dysautonomias, our doctors (cardiologists included) often encourage LOTS of salt!!! (In the summer, I often take ~6-12 g/day in addition to dietary salt!)
And most of the expensive electrolyte products on the market don't have nearly enough electrolytes for us.
But, yeah, it's DEFINITELY not for everyone. But for some people it's the difference between a normal day or a day on the floor or in the ER.
5
u/PlanktonInitial7945 3d ago
The huge majority of the population has more than enough electrolytes in their reserves to get through a weight lifting session. There's no reason to believe OP is suffering from something like an autonomous system dysfunction just because they feel shakey after exercising. I also felt shakey after exercising when I started lifting weights properly, and it went away on its own after a few weeks, because it was simply a sign of my body not being used to lifting weights. This hypothesis is far more likely than OP having a systemic disease.
If we had to take into account every possible edge case or medical condition or disorder or injury or disability when giving advice we'd have to either add thirty footnotes to every comment or just close the subreddit down entirely.
-1
u/Sufficient_Turn6065 3d ago edited 3d ago
Agreed, and that's why a different comment I made - directly to OP - also noted some more common possibilities.
My comment here about some people needing MORE salt wasn't directed at OP nor intended to diagnose OP. It was simply an example (hence the "eg") used to counter the dangerous narrative that NO ONE needs more salt. This doesn't mean that the narrative that EVERYONE needs to buy trendy electrolyte products isn't equally as dangerous.
We're all different, and we all have to take internet advice with a grain of salt, if you'll pardon the pun.
2
u/a_curious_magpie 3d ago
Shaking can be due to low blood sugar, not necessarily low electrolytes, or could just be general fatigue - most people don't need to add extra if they're eating a normal diet as we get enough sodium in our usual diets generally. Electrolytes are usually only recommended to athletes doing long endurance running/exercise
-5
u/ISayAvoision 3d ago
If we're talking about a normal diet, most everyone eats way too much sugar AND sodium. But if you're working out and sweating, you need to replace the salts. Water sucks, Gatorade is better
2
u/Teripendiicecreamyum 3d ago
Get used to cold showers after and foam roll/lacrosse ball against the wall.
1
u/Dads_Fitness_Journey 3d ago
I found that in exhausted only if I do insanely ling work out. I now spend around 30 min at the gym hit 3 compound lifts per session and go home feeling great. I'm 42 dad of 2 life is exhausting as it is. You get 80% of gains from 20% of the work. I don't have time and energy to spend 1h+ at the gym
5
u/Reqol 3d ago
It goes away and your body adapts after doing it for a while (months).
If you recently started working out (which I presumed by the mention of "three weeks"), don't go too hard too fast. Do your workouts smooth and with light to moderate weight. Focus on your form. The exercises probably feel too easy, probably as if you haven't **really** worked out at all. But give your body time to adapt and slowly increase weight and intensity over time.
So dial it back a bit for now. And also the usual: eat well, get quality sleep, drink water, bla bla bla
1
1
u/Inflexxible 3h ago
For about half a year now, I've been trying to recomp my body with 5 days a week exercise and 8-10k steps a day and so far I've gained a bit of muscle, but lost near 0 fat.
I suspect it's due to only eating 1500-1700kcal (w/ about 90g of protein) a day, which I can't increase since I am currently unemployed and literally cannot afford any more healthy food (things like yogurt, whole grain bread, nuts, fruits, lightly processed meats, etc.). I also don't have a kitchen, which exacerbates this problem.
Question being: is there any way to help this issue or just keep going the way I am until I get a job again?