weight training and exercise and minimum calorie intake Options

[CarolfromCali]

I have a question. I have looked all over websites and I have come to the conclusion about something. When we are overweight, it takes a certain amount of daily required intake to do certain daily activities. When we crank it up a notch by adding concentrated exercise, such as weight training, aerobics, etc. our body needs a certain minimum to sustain these activities. However, we are now dieting, and limiting ourselves to anywhere from 1200 to 1500 calories per day. With this high weight we have on us, we face sort of a dilemma. The reason I bring this up, is I am feeling so drained the next day after I work out. I did some research and found various sites that will give you the minimum caloric intake at your current weight that is necessary to sustain light activity, moderate activity, heavy activity, and extremely heavy activity.
I am tired because my overweight body cannot keep up with the exercise and cut back the calories. However, to lose the weight, we must cut back the calories. How do we sustain ourselves during this process? Do we take more vitamins? This needed deficit (the one required to lose weight) conflicts with the energy(caloric intake that is necessary to do the activity)required to do these workouts at the moderate to heavy levels.
It seems to me that eventually, when we lose the weight, we will feel refreshed when we exercise, not lethargic and drained as I do now. Any suggestions on what to do in the interim? Thanks and good luck!

[Kaimi2007]

I drink a protein shake after my workouts. I only do this when I strength train at the gym twice a week. I've been on plan since 30 March and have not had a problem. My consultant told me to eat my freebie foods but that is NOT enough when you lift weights. Whatever I BURN at the gym I EAT something high in protein and it's been helping me!
I was exhausted my first week when I started doing both together and after about the 2nd week I was feeling alot better!
Also, when I started strength training for that 1 hour I would only walk for 30 minutes where as my off days at the gym I try to get in 1 hour of cardio.
Good luck and hang in there it will get better for you!

[CarolfromCali]

Thanks for the great tips. I will try something high in protein when I do the weight training. I think you have the right idea. And good luck to you too!

[oldladymac]

Hi!
I have been using weights for about a month along w/ daily cardio. I have really progressed w/ both and have found my self to be really hungry on work out days. I have been adding a 1/4C of NF 0R LF cottage cheese w/ a snack cup of lite peaches or pears. Sometimes i make a "Cinnamon Roll" by adding some splenda & cinnamon and mixing it up YUM! CC is high in protien and it has really helped with the fatigue. All that I have read it is really important to get protien when building muscle and the JC program is very lite on protien. It has not hindered my weight loss. Hope this helps.
Karen

[jan1]

I have to eat a bar before I workout. I have used the JC bar or the Kashi TLC bar and a piece of fruit .I have also eaten half a POWERBAR. If I do not eat before a workout at the gym I get shakey and cannot finish my exercise. I also drink a bottle of water. Iam still loosing weight doing this. If I am feeling weak I will also bring a lowcalorie fitness drink to keep my blood sugar level during a workout. I do eat my meal right after. Definitly dont go to the gym hungry.

[CarolfromCali]

Thanks for all the tips. I brought this up to my JC counselor and she is talking to their nutrition people. I have scaled back on the heavy, heavy workouts and am still losing. But she also said, when you are doing the weight training and all that, you do need more protein. In 5 weeks, (starting the 6th week, I have lost 16 lbs.). Soon-- I will be ready for one of those outfits from "Dancing with the Stars"!!!! NOT!!!

[CarolfromCali]

Jan: the 1/3 to 1/2 of one of those high protein bars seemed to fix the problem. Helps and now I don't feel so burned out.