When it comes to exercise, do you feel like you're running on fumes?
You feel you should exercise, so drag your weary bones to the gym or a fitness class. Work is stressful, home is hectic and you’re spinning a lot of plates. Exercise can easily become an afterthought. There is light at the end of the tunnel though.
Your Training
"No Pain, No Gain" might not always be the best ethos. If you’re doing endless hours of exercise, you’re probably doing too much. Work smarter, not harder! Cover all the fundamental movement patterns and execute them effectively three to four times per week for 45-60 minutes. Overtraining and under-recovery are sure-fire ways to steal your energy. Sometimes less is more, look at what the minimum effective dose is for you.
Your Nutrition
If you have no energy when you train, maybe your calories are too low and maybe a slight increase will help. Calories equal energy. This might mean your fat loss progress may be slower than planned. A lot of people are being told by trainers to cut carbs to lose body fat. If your PT is telling you this without explaining energy balance, sack them now - they’re doing you a disservice. Carbs are your body’s primary fuel source for glucose, albeit our bodies can also convert fats and even proteins to create the necessary energy. In most cases, once you have your calories and protein in check, you have a degree of freedom with your carb and fat intake (for hormone function - aim to keep fat intake at 25-30% total calories ) You could even allocate more carbs and more of your weekly calories to those training days to allow for better training intensity.
Recovery
Do you have no energy in general, not just when you train? Make sure you get adequate sleep and set up your sleeping environment to support this. Sleep is usually one of the most significant impact areas I find with my clients.
A lack of hydration can make your training feel tougher than usual. Carry a bottle and take sips throughout the day. If need be, choose palatable drinks; bear in mind, other drinks may have calories you need to account for.
Micronutrition is something often overlooked. Both Vitamin D and Iron deficiencies can be a cause of fatigue. In Ireland, where exposure to sunlight is minimal, Vitamin D deficiencies can be prevalent as our general diet does not cover our requirements. When in doubt, touch base with your GP.
The last port of call
Most people jump right to supplements without covering any of the basics above. However, if you haven’t prioritised the previous points, no supplement in the world can help.
Two supplements with proven benefits tackling training fatigue: (1 ) Caffeine - bear in mind it has a half-life of 4-6 hours, so it could hugely impact your sleep if taken late at night. (2 ) Beta-Alanine - allows you to perform better with fatiguing exercises. So, when your energy is low, you might be able to squeeze out a few more reps.
If you would like some guidelines on dosages for either of these - feel free to reach out to me. The reason you have no energy to train is likely down to doing too much, too often or for too long. Add into the mix over-restriction, and you may have created the perfect storm.
Your body can only do so much and pushing it to the limit all the time will take its toll. Step back, manage your energy and this will allow you to get the best out of your workouts.
Micheál is the Head Coach and Nutritionist at FM Fitness and Nutrition based in Westport. They specialise in helping busy men and women create the healthiest versions of themselves by educating and empowering all their lifestyle areas: fitness, nutrition, recovery, and behaviours. You can grab a FREE copy of the 5 Stage Health and Fitness Kickstarter or find out more about their online and in-person coaching methods at www.fmfitnessnutrition.com or social media handles @fmfitnessnutrition
