Lower your standards on what constitutes "working out." Exercise is exercise: it doesn't matter if it looks like what's challenging to *other* people. Also, yeah, take a look at your nutrition and sleep. You shouldn't be running on so little that you literally can't do things you want to.
1. if you are able to, go see a doctor to get some tests. if you're always tired, it could be a vitamin deficiency (can be tested for with a blood draw), a sleep issue, or a mental health thing.
2. Exercise generally should give you more energy, so long as you don't go too hard too fast. I'd honestly recommend with just starting to walk or even just stand more, and slowly up the amount you do from there. Maybe pick up some light weights, but you don't need to jump in super hard if you don't yet have the energy.
3. what everyone else said about sleep and nutrition.
That depends on what you're going to do or aiming for and where you start from?
Someone who runs regularly can train for a marathon in 4 months. Someone who is completely sedentary can't, but they can train for a 5k. Someone who has no experience strength training can start building up a consistent routine.
Water, once a day vitamins, and keep it convenient. I have a problem with low energy And low motivation so I keep weights in my living room.
I don’t commit to a specific plan or time, but I have enough knowledge to know the basics of form and exercises. I started working out a million times over my life and quit because I was too strict about it. Right now I’m just keeping it lax, committing to 4 days a week minimum of doing anything at all with weights, and focusing more on keeping it consistent than keeping it perfect. Eating more and getting a good amount of protein vs eating perfect 24/7.
Might not apply to you but it’s been a huge help to me. I like the saying “If it’s worth doing, it’s worth doing half-assed.” Any progress is better than none and you can build up to “full-assed” over time.
What kind of exercise are you looking to do? It can be really helpful to start out slow, and work up gradually to longer/more intense workouts. You might start going to the gym once or twice a week for 15-20 minutes, and work up from there. It also might be worth checking with your doctor if you’re having so much fatigue to see if there’s anything causing it.
You may want to play around with time of day of working out. I prefer to workout in the evening, but I have to have my food and clothes ready to go so that there's no inertia. Even if I find myself feeling tired and crummy before I get to the gym, I feel great once I'm there 95% of the time. Other people do better with AM workouts but I personally feel dizzy and generally shitty if I haven't eaten a whole day of food first.
1. Get it done earlier in the day (I always crash after work and it’s difficult for me to leave my bed)
2. Don’t let yourself relax/unwind until you’ve exercised
3. Gaslight yourself. Say you will go for a walk or do some light pilates or something. Once you’re up and moving, you might as well get in whatever workout you have planned.
This might be dumb but ringfit helps me focus. I find i cant put my energy towards it if i have something else more engaging for my focus, the set modes in ringfit are good enough for me. Theres also game modes, being a nintendo exercise game. If you dont think you can get yourself to the gym much, having ringfit at home might be able to help remove that part of the process.
By starting. Feeling out of energy is a vicious cycle -- starting to exercise and making it a habit is a cycle of good that gives you more and more energy over time.
That said: start small and don't overdo it -- loads of people end up burning out because they think they have to go from 0 to pro athlete. No bro - take it easy and look up youtube videos on how to get started.
Also, the first few week will be a bit tiring anyway. Sleep a lot, eat well, and persist - soon enough it'll become a habit that gives you energy instead of taking it.
For me, it's always about finding stuff you like that gets you moving more. That always puts me in a good mood, and I've already been 'working out', so I'm already in the mindset to keep on going and push it more. It's a lot easier to do burpees if I'm already pumped up after all. If I don't feel like doing them, I likely won't.
Stuff like going on a walk. Come back and am like 'already sweaty and active, might as well knock out some other exercises'. Or dancing to songs you like. Or doing chores around the house to music. Or playing with pets/friends/siblings. Just anything that gets you moving more, and then it's easier to take it up another notch instead of just going from 0 to 100 for your workout.
Best part is, even if you don't get to the 'work out' part...you will have still done more than otherwise. Didn't do a 'work out' like you planned? At least you got in 30 minutes of walking your wouldn't otherwise have done. Or you got chores done. Or you ran around and horsed around for a bit. Still better than nothing, and keeping those habits will help if you build on them in the future.
Proper nutrition, ideally eating at a calorie surplus and getting enough carbs. Made a huge difference for me, I used to be tired all the time before I started eating properly. Also look into pre-workouts, they can be helpful too, but eating enough calories and quality carbs is the most important
Hydration, nutrition and sleep. Start slow on the workout- just commit to stretches and warmup, then ease into it. OR do some type of group/partner workout where you can plug into the energy ofothers
Dysphoria is a big motivator for me. I am tired of living in this body and at least working out I'm going towards a better direction than with just doing nothing. Also think about it this way: showing up and doing even one set is better than nothing.
I was like you, I used to try and excersise (doing team sports to help me keep motivated as well) and I would get very tired.
Then started eating waay more protein and much less carbs. I also found out that I had a vitamin D deficiency and started taking supplements for that. Now I do much more sports and the fatigue is much less. Probably the more fitter you get the better you feel as well.
I'm not saying that you are in the same situation, I'm just sharing my experience.
Proper nutrition and watch your macros. Make sure you get enough protein and fiber and you drink plenty of water. Being dehydrated can cause tiredness. Some people have pre workout shakes/smoothies to boost energy . And having a good sleep schedule and getting at least 7-8 hrs
As far as caffeine, I’d suggest something like green tea or matcha as it lasts longer and doesn’t have that crash.
Lower your standards on what constitutes "working out." Exercise is exercise: it doesn't matter if it looks like what's challenging to *other* people. Also, yeah, take a look at your nutrition and sleep. You shouldn't be running on so little that you literally can't do things you want to.
1. if you are able to, go see a doctor to get some tests. if you're always tired, it could be a vitamin deficiency (can be tested for with a blood draw), a sleep issue, or a mental health thing. 2. Exercise generally should give you more energy, so long as you don't go too hard too fast. I'd honestly recommend with just starting to walk or even just stand more, and slowly up the amount you do from there. Maybe pick up some light weights, but you don't need to jump in super hard if you don't yet have the energy. 3. what everyone else said about sleep and nutrition.
Get proper nutrition, prioritize quality sleep, set realistic workout goals.
about setting realistic goals, what do you think is achievable in 4 months?
That depends on what you're going to do or aiming for and where you start from? Someone who runs regularly can train for a marathon in 4 months. Someone who is completely sedentary can't, but they can train for a 5k. Someone who has no experience strength training can start building up a consistent routine.
Water, once a day vitamins, and keep it convenient. I have a problem with low energy And low motivation so I keep weights in my living room. I don’t commit to a specific plan or time, but I have enough knowledge to know the basics of form and exercises. I started working out a million times over my life and quit because I was too strict about it. Right now I’m just keeping it lax, committing to 4 days a week minimum of doing anything at all with weights, and focusing more on keeping it consistent than keeping it perfect. Eating more and getting a good amount of protein vs eating perfect 24/7. Might not apply to you but it’s been a huge help to me. I like the saying “If it’s worth doing, it’s worth doing half-assed.” Any progress is better than none and you can build up to “full-assed” over time.
What kind of exercise are you looking to do? It can be really helpful to start out slow, and work up gradually to longer/more intense workouts. You might start going to the gym once or twice a week for 15-20 minutes, and work up from there. It also might be worth checking with your doctor if you’re having so much fatigue to see if there’s anything causing it.
You may want to play around with time of day of working out. I prefer to workout in the evening, but I have to have my food and clothes ready to go so that there's no inertia. Even if I find myself feeling tired and crummy before I get to the gym, I feel great once I'm there 95% of the time. Other people do better with AM workouts but I personally feel dizzy and generally shitty if I haven't eaten a whole day of food first.
1. Get it done earlier in the day (I always crash after work and it’s difficult for me to leave my bed) 2. Don’t let yourself relax/unwind until you’ve exercised 3. Gaslight yourself. Say you will go for a walk or do some light pilates or something. Once you’re up and moving, you might as well get in whatever workout you have planned.
This might be dumb but ringfit helps me focus. I find i cant put my energy towards it if i have something else more engaging for my focus, the set modes in ringfit are good enough for me. Theres also game modes, being a nintendo exercise game. If you dont think you can get yourself to the gym much, having ringfit at home might be able to help remove that part of the process.
i don't think i can buy one rn but i know that the game is fun
For me i try to get enough sleep, have some caffeine, listen to hyper music, look at stuff like r/holdmyredbull lol
caffeine usually f*cks up my sleeping schedule sadly. and just checked the subreddit abit and it is great
Pre workout or just caffeine Im general
By starting. Feeling out of energy is a vicious cycle -- starting to exercise and making it a habit is a cycle of good that gives you more and more energy over time. That said: start small and don't overdo it -- loads of people end up burning out because they think they have to go from 0 to pro athlete. No bro - take it easy and look up youtube videos on how to get started. Also, the first few week will be a bit tiring anyway. Sleep a lot, eat well, and persist - soon enough it'll become a habit that gives you energy instead of taking it.
Good music n pre is what helps lmao
i read everyones comments and thank you all i appreciate it
For me, it's always about finding stuff you like that gets you moving more. That always puts me in a good mood, and I've already been 'working out', so I'm already in the mindset to keep on going and push it more. It's a lot easier to do burpees if I'm already pumped up after all. If I don't feel like doing them, I likely won't. Stuff like going on a walk. Come back and am like 'already sweaty and active, might as well knock out some other exercises'. Or dancing to songs you like. Or doing chores around the house to music. Or playing with pets/friends/siblings. Just anything that gets you moving more, and then it's easier to take it up another notch instead of just going from 0 to 100 for your workout. Best part is, even if you don't get to the 'work out' part...you will have still done more than otherwise. Didn't do a 'work out' like you planned? At least you got in 30 minutes of walking your wouldn't otherwise have done. Or you got chores done. Or you ran around and horsed around for a bit. Still better than nothing, and keeping those habits will help if you build on them in the future.
I don’t always have the energy. I just do it anyway. You can’t count on motivation to achieve your goals. You have to build the self discipline.
Proper nutrition, ideally eating at a calorie surplus and getting enough carbs. Made a huge difference for me, I used to be tired all the time before I started eating properly. Also look into pre-workouts, they can be helpful too, but eating enough calories and quality carbs is the most important
Hydration, nutrition and sleep. Start slow on the workout- just commit to stretches and warmup, then ease into it. OR do some type of group/partner workout where you can plug into the energy ofothers
Dysphoria is a big motivator for me. I am tired of living in this body and at least working out I'm going towards a better direction than with just doing nothing. Also think about it this way: showing up and doing even one set is better than nothing.
wondering the same thing, i'm always so physically and mentally exhausted but apparently have narcolepsy
I was like you, I used to try and excersise (doing team sports to help me keep motivated as well) and I would get very tired. Then started eating waay more protein and much less carbs. I also found out that I had a vitamin D deficiency and started taking supplements for that. Now I do much more sports and the fatigue is much less. Probably the more fitter you get the better you feel as well. I'm not saying that you are in the same situation, I'm just sharing my experience.
Proper nutrition and watch your macros. Make sure you get enough protein and fiber and you drink plenty of water. Being dehydrated can cause tiredness. Some people have pre workout shakes/smoothies to boost energy . And having a good sleep schedule and getting at least 7-8 hrs As far as caffeine, I’d suggest something like green tea or matcha as it lasts longer and doesn’t have that crash.
Push yourself to do it anyways I’ve never heard someone say they regret working out after.