Tips for working out?

[Red]

To try to gain strength and motivation, I've been working out using a combo of resistance training and low impact (for when m a bit burnt out) 30 mins each day.

I've managed 10 days in a row so far, forcing myself to do it whether I like it or not, as soon as my pain meds kick in every morning/early afternoon. To get the energy for it I drink a combo of Yerba mate green tea and a berocca full of caffeine and B vitamins.

I'm struggling to get through it though as capability wanes as I get toward the end - is there anything else I can do to increase energy and motivation??

I know it will get easier as I get stronger but it's really tough right now and I'd be grateful if anyone had any tips to help bump me up for those last few minutes to hit that 30min mark. Any ideas?

 

[Weebster]

Envisioning the body you want

 

[The Divine Comedy]

I've been lifting for a few years and the best advice I can give is to not go overboard at the start.

Your motivation will only last so long, and then after that its routine and habit that keep you at it. Make sure you're doing something that you know you can stick at for years. If you can do that, then you will be rewarded. Consistency is king.

 

[Someone123]

To try to gain strength and motivation, I've been working out using a combo of resistance training and low impact (for when m a bit burnt out) 30 mins each day.

I've managed 10 days in a row so far, forcing myself to do it whether I like it or not, as soon as my pain meds kick in every morning/early afternoon. To get the energy for it I drink a combo of Yerba mate green tea and a berocca full of caffeine and B vitamins.

I'm struggling to get through it though as capability wanes as I get toward the end - is there anything else I can do to increase energy and motivation??

I know it will get easier as I get stronger but it's really tough right now and I'd be grateful if anyone had any tips to help bump me up for those last few minutes to hit that 30min mark. Any ideas?

One thing I would recommend is taking one or two days off per week- maybe even three. Working out tears downs the muscle fibers and it is during recovery that the muscle fibers get stronger. You can do cardio exercises 5 or 6 days a week but for weights or machines 4 days a week may be better, depending on your routine. Each muscle group should be worked twice a week, so depending on how you split things up 4 or 6 days a week for weights is ok. I have found 4 vdays a week to be more sustainable over time since there are a lot of other things to do in life.

 

[Red]

I've been lifting for a few years and the best advice I can give is to not go overboard at the start.

Your motivation will only last so long, and then after that its routine and habit that keep you at it. Make sure you're doing something that you know you can stick at for years. If you can do that, then you will be rewarded. Consistency is king.

Yeah I learned this lesson the hard way - kicked into full pelt straight away n burned myself out after 7 days
I was damned if I was gonna break my streak by that point though, so made sure to switch it up with less impactful activity.
Don't they say it takes around 28 days to make something a habit? Determined to keep it going until I've trained myself to do it every day, it's just those last five minutes or so are so hard to continue with!

One thing I would recommend is taking one or two days off per week- maybe even three. Working out tears downs the muscle fibers and it is during recovery that the muscle fibers get stronger. You can do cardio exercises 5 or 6 days a week but for weights or machines 4 days a week may be better, depending on your routine. Each muscle group should be worked twice a week, so depending on how you split things up 4 or 6 days a week for weights is ok. I have found 4 vdays a week to be more sustainable over time since there are a lot of other things to do in life.

I want to do it every day to train myself to actually do it! I'm careful to work different muscle groups to facilitate recovery and daren't take days off in case it gives me an excuse to quit - that 28 day makes a habit thing is really important at this stage for me I think

 

[Gavaudan]

Are these pain meds because of the gym? If it is, don't take it, they hinder the evolution of your muscles, try to find pleasure in that pain, cause if it hurts, it's working, your muscles are evolving. Other tip, as some people may find lifting weights boring, i would recommend martial arts, like muay thai, jiu jitsu, or MMA if you want to work on both the stand up and ground game, it will also give you strength and tone your body, not as much as lifting weights though. But at least, you learn how to defend yourself better, and it's more fun, especially when you start sparring with your training partners.

 

[Red]

Are these pain meds because of the gym? If it is, don't take it, they hinder the evolution of your muscles, try to find pleasure in that pain, cause if it hurts, it's working, your muscles are evolving. Other tip, as some people may find lifting weights boring, i would recommend martial arts, like muay thai, jiu jitsu, or MMA if you want to work on both the stand up and ground game, it will also give you strength and tone your body, not as much as lifting weights though. But at least, you learn how to defend yourself better, and it's more fun, especially when you start sparring with your training partners.

Nope, due to chronic pain and I'm not at all functional without them lol like curled up in a quivering ball of pain nonfunctional… I have managed to taper them down somewhat (by two thirds) but appear to have reached the level where I unfortunately can't go any lower, otherwise I can't do anything at all.

I've been using resistance bands rather than weights as there seems to be a wider range of motion with them. I have to tailor exercises to avoid exacerbating existing pain (mainly in hips and sacrum) so I'm very careful to avoid further injury while at the same time gradually strengthening areas around the painy parts.

I've tried things like martial arts and cycling but they tend to make the pain much worse - that and the period of recovery required afterwards outweighs the benefit these activities can offer me at this point in time.

 

[The Divine Comedy]

Yeah I learned this lesson the hard way - kicked into full pelt straight away n burned myself out after 7 days
I was damned if I was gonna break my streak by that point though, so made sure to switch it up with less impactful activity.
Don't they say it takes around 28 days to make something a habit? Determined to keep it going until I've trained myself to do it every day, it's just those last five minutes or so are so hard to continue with!

Yes, and in the fitness community its generally considered that after six months you've made a habit out of it. Generally, 90% of people who start with fitness stop within that timeframe. So if you can go beyond that, you'll be well on your way.

 

[gottablast888]

you exercised 10 days in a row? your body needs a break to recover and grow muscles. maybe on break days go for a walk and stretch so you can sleep better and recover more, and you can go harder and have longer workouts if you do them every other day

 

[Red]

M cycling between muscle groups so that they can rest while I'm working the other ones - I thought that was acceptable practice? I don't feel burnt out, just lacking the energy n motivation to get to the end of each session lol if everything hurts I just do low impact movements without the extra resistance to keep up the habit of moving ASAP in the day

 

[roaming_soul]

Good job on 10 days! Keep practicing that consistency.

I agree with everyone else, rest is equally as important ad the workout itself.

If you're still struggling to power through 30 mins, even on with rest days incorporated into your regimen, then you may need to take a look at your diet as it may be an energy issue.

 

[Al Cappella]

10 days is awesome! Low energy/fatigue could be for a bunch of reasons. I don't know how fit you were going in, but that could be a reason—takes a while to get going. And, as said, diet is huge. Sugar and dairy can lead to feeling lethargic. Lastly, sleep. If you're not getting enough sleep that would add to feelings low on energy. Keep it up though!

 

[Glowarm]

Making it a part of your normal routine. For me that is key. If it seems to be a burden then I'm less likely to do it so I work out 3-4 days per week. Basically every Mon, Wed and Fri I work out (and sometimes on a weekend day if I feel like it). Those days are just part of my routine now, it's like brushing my teeth when I wake up. I don't 'have to' work out, I just do it, if that makes any sense lol.

Imo, keep plugging along and build that routine. Working out becomes a normal part of your day and not so burdensome. And as others as said, be careful not to burn yourself out.

 

[Red]

Good job on 10 days! Keep practicing that consistency.

I agree with everyone else, rest is equally as important ad the workout itself.

If you're still struggling to power through 30 mins, even on with rest days incorporated into your regimen, then you may need to take a look at your diet as it may be an energy issue.

So it turned out to be a nutrition/energy issue - in an effort to burn fat, I was trying to workout on a practically empty stomach (just coffee or Yerba mate for caffeine boost, with sweetener) and didn't actually have the fuel to maintain activity for long *facepalm*

I kept feeling really sad n angry until I'd eaten something later in the day - I didn't twig until it became apparent that my mood instantly lifted as soon as I ate something.

I've now included a scoop of protein powder in my morning coffee and a scoop of glucose based pre workout in my drink as I exercise… not only do I have the energy to complete the full 30mins but I've stopped feeling depressed and irritable once it's done.

Thanks for your advice it really helped

 

[SuicideBoys93]

M cycling between muscle groups so that they can rest while I'm working the other ones - I thought that was acceptable practice? I don't feel burnt out, just lacking the energy n motivation to get to the end of each session lol if everything hurts I just do low impact movements without the extra resistance to keep up the habit of moving ASAP in the day

Exercise Science Major with years of lifting experience here. Regardless of the cycling you're still working the supposed resting muscles to an extent. Take your rest days. On days you're training, make sure you're well rested. Eat accordingly, and hydrate. If you're into stimulants don't overdue the caffeine. Bump your favorite music of course! Happy to see others interested in the gym on here! Consistency is key. Only reason I'm still alive is because of the gym.

 

[Al_stargate]

I know it will get easier as I get stronger but it's really tough right now and I'd be grateful if anyone had any tips to help bump me up for those last few minutes to hit that 30min mark. Any ideas?

Having a goal works, like more reps, heavier weight. My best tip for workout is simple; Calisthenics.

 

[Famous Last Words]

Exercise Science Major with years of lifting experience here. Regardless of the cycling you're still working the supposed resting muscles to an extent. Take your rest days. On days you're training, make sure you're well rested. Eat accordingly, and hydrate. If you're into stimulants don't overdue the caffeine. Bump your favorite music of course! Happy to see others interested in the gym on here! Consistency is key. Only reason I'm still alive is because of the gym.

Wow, that's great to hear, SuicideBoys. It really makes a difference, eh? I'm in the same situation. I would have gone a few years ago if not for the pursuit of fitness goals.

To try to gain strength and motivation, I've been working out using a combo of resistance training and low impact (for when m a bit burnt out) 30 mins each day.

I've managed 10 days in a row so far, forcing myself to do it whether I like it or not, as soon as my pain meds kick in every morning/early afternoon. To get the energy for it I drink a combo of Yerba mate green tea and a berocca full of caffeine and B vitamins.

I'm struggling to get through it though as capability wanes as I get toward the end - is there anything else I can do to increase energy and motivation??

I know it will get easier as I get stronger but it's really tough right now and I'd be grateful if anyone had any tips to help bump me up for those last few minutes to hit that 30min mark. Any ideas?

Hey Red, really, just keep at it. At first it's really tough to motivate yourself but eventually you reach a place where you NEED to work out or you just don't feel right. The situation reverses and not working out stops being an option.

Well done for making the decision to start working out and sticking with it!

But don't forget to rest as well. Rest, good food (quality protein) and good sleep is where the magic really happens. Fitness is a fickle beast but if you keep at it, the improvements come really quickly.

If you can afford it, joining a community like CrossFit, a MMA gym or running club will massively increase your chances of sticking with it for the long term and you'll get to make a bunch of new friends as well.

 

[OctoberDusk]

It helped me to find things and places I enjoy as well as motivation. (I've lost over half my previous weight over the past few years.) It began with finding a nearby park I could walk around it, which greatly helped my mood. As I lost weight and got healthier I found other places to walk, going further, and when I lost enough, got a bicycle. I really like riding it.

I joined a gym, too, but haven't gone since the pandemic began. I do some strength exercises at home (and recently in physical therapy) but I prefer spending time walking or riding a wooded trail to lifting heavy things.

One major thing for me was a better diet. When I ate fast food and the like I was often lethargic and had no energy. Switching to a healthier diet with a lot of vegetables and fruits gave me more energy to do stuff.

 

[MellowAvenue]

Depends on what kinds of workouts you're doing. If you aren't hitting an actual gym or are able to do whatever you are doing at the gym at home I definitely recommend spacing out your reps. Example, I've been doing 100 sets of push ups and sit-ups every weekday (weekends are my break) in 4 sets of 25 every 4 hours or so.

 

[Red]

Wow, that's great to hear, SuicideBoys. It really makes a difference, eh? I'm in the same situation. I would have gone a few years ago if not for the pursuit of fitness goals.


Hey Red, really, just keep at it. At first it's really tough to motivate yourself but eventually you reach a place where you NEED to work out or you just don't feel right. The situation reverses and not working out stops being an option.

Well done for making the decision to start working out and sticking with it!

But don't forget to rest as well. Rest, good food (quality protein) and good sleep is where the magic really happens. Fitness is a fickle beast but if you keep at it, the improvements come really quickly.

If you can afford it, joining a community like CrossFit, a MMA gym or running club will massively increase your chances of sticking with it for the long term and you'll get to make a bunch of new friends as well.

Thank you, I'm so pleased to be able to keep it up this long - I've never really done any exercise this consistently before and am excited to get stronger - I'm actually starting to enjoy my workouts instead of hating them

Now at the 2 week mark

Took my first "rest" day yesterday but walked a couple miles instead - no mean feat when I have to use a crutch to move real distances lol

The key for me starting out is doing it at home in private - horrifically self conscious at the mo so m keeping it behind closed doors until I become stronger and more confident! Moved up in resistance already as I now find the light resistance bands too easy, really astonished by how quickly I've been able to work up…

Nutrition really is key! I've incorporated a range of different proteins into my diet; a slow release pea protein in my morning coffee, if I choose to have it. Magnesium capsule along with essential morning painkillers. Yerba mate and sencha tea blend (caffeine) with a berroca (B and C vitamins) with pre workout with easy access glucose for energy just before and during workout. Whey protein straight after if I didn't have the pea protein.

I've found for months that an evening meal heavy in protein and light in carbs resulted in weight loss overnight and better energy levels in the morning, something that puzzled me for quite some time until I did research on consumption of slow release protein late in the day - it apparently helps the body rebuild and increase metabolic rate overnight? So now thinking of adding casein (slow release protein, like consuming lean meat) in the evenings too. Maybe as a dessert shake instead of the naughty things craved after dinner lol

The advice and support I've received here has been invaluable, once again I am so grateful to be a part of this community. Struggling with chronic pain and illness, along with lack of validation and support from friends, family and health professionals alike, brought me here to seek an end - instead I found a way to keep going!

You guys really are amazing through both good and bad - it's great to have people to egg me on to do better but to also have that safety net and compassionate ear when I struggle and whinge through the tough times