scared of working out

[armv]

Hello

I am 31 year female, height 5-8/weighing 165 pounds. I have been trying to get active for 5 days a week for a very long time now (over 3 years!!!). Whenever I excercise, I feel damn tried by end of the day and get irritable. I try to drink protien shake of 30g protein right after workout. I also eat fruits, greek yogurt, water(64 oz) and avoid dessert. But no matter what I do, I cannot go more than 3 days. Moreover, I am not losing a single pound of weight. I saw doctor and he ordered all possible blood tests-thyroid, hemoglobin, vitamin D and B12 but everything came out to be normal and does not have answer to problem,

Also, the other thing I tried was to go to HIIT trainign to lose some weight and I fell sick with temparature. I am a working mom and need some help here.

Thank you in advance
-a

[Boss Man]

Try this sort of thing

Squats, 2 sets 8-10 reps

Lunges, 2 sets 8-10 reps

Deadlifts, 2 sets 8-10 reps

Bench press, 2 sets 8-10 reps

Bent over rows, 2 sets 8-10 reps

Shrugs, 2 sets 8-10 reps

Planks, 30-45 seconds

This is done every other day mixed with cardio, so the weekly schedule could look like this.

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off

This splits the off days so you don't have two back to back days, potentially eating into progress and it means you don't train for 5 days straight.

Perhaps consider altering the HIIT for interval stuff instead and try something like a level 2 and see how you get on. If it's a bit easy switch to levels 3-4.

Gaining 1lb of muscle will burn an extra 45-50 calories a day, so adding more muscle is good, healthy and very often looks normal and eye catching on females.

The protein shake after a workout is a good idea, but main nutrition should be observed correctly as well.

What foods do you eat and what times do you eat them?

[armv]

BF- Eat cereal - 2cups- with organic FF milk
snacks-1 banana
working out during lunch time
post work out- Protein shake +2 slices of breads high in protein or quinoa 1.5 cup cooked with veggies
Afternoon snacks- greek yogurt 10g protein/8gm sugar +2 egg whites
Dinner- beans+tortilla

I am a vegetarian (no meat/egg fine). I really love to work out but it is not working out to keep up with job, child, cooking and taking care of other stuff. I really get tired, get prone to fall sick. I also observed that I need more sleep. If I work out and get 1.5 hours of sleep, I do not feel tired. But I cannot sleep during workdays.

I tried personal training also but that did not work out. After 1hr of personal training, I used to require 3 days of rest to come back! I do not know how to it?
Please suggest something.

question- when you say Day1- weights, does this mean just weights no cardio at all? How many minutes each day?

Thank you,

[Boss Man]

BF- Eat cereal - 2cups- with organic FF milk

(Add more protein to this, like egg whites, or a small portion of peanuts, factoring in the fats and carbs, in which case perhaps cut down to 1.5 cups of cereal with the peanut option. You could also have things like some beans, half a cup of lentils or grilled mushroom, but you might want to do the 1.5 cups of cereal approach again, owing to the carbs in all 3.

You could add half a protein shake to the breakfast as well and keep the 2 cups of cereal as is.)

snacks-1 banana

(Add something else in here like a portion of low fat cheese perhaps, some seeds, peanuts, yoghurt, raw carrot etc.)

working out during lunch time
post work out- Protein shake +2 slices of breads high in protein or quinoa 1.5 cup cooked with veggies

(Fine)

Afternoon snacks- greek yogurt 10g protein/8gm sugar +2 egg whites

(Fine)

Dinner- beans+tortilla

(Fine, although you have things like veggie stir-fry, or a combination of grilled mushrooms, rice and peas with edible oil on it, or a small amount of rice and broccoli with beans as other examples.)

(Add another snack in like a slice of bread with melted low fat cheese on it, or an oat granola and 1/2 serving of protein power, or some scrambled egg whites and grilled tomato, or maybe a glass of rice milk, soy milk, coconut milk, or oat milk, with a small portion of nuts.)

I tried personal training also but that did not work out. After 1hr of personal training, I used to require 3 days of rest to come back! I do not know how to it?
Please suggest something.

(Try it again with the added calories in the meal plan and see if you can recover better.)

question- when you say Day1- weights, does this mean just weights no cardio at all? How many minutes each day?

(Yes the weights and cardio are seperated onto different days. As for minutes each day, as long as it takes, which would be around 45-60 minutes roughly.)

The added calories particularly in the earlier part of the day when your metabolism is more primed and before you workout as well, should hopefully help you.)

If you continue with sleep problems of a mild degree, consider taking a glutamine supplement at night, or things like Melantonin, Tryptophan or 5-HTP, but if you consider any of those, do a it of legwork into them, to make sure you're comfortable with the idea of any of them and so you know what's what.)

Anything else you need let us know .

[armv]

Thank you, I appreciate it. I will try this and post it back.

[Tallgirll22T]

I work out hard because I like pain, but it sounds like you don't and maybe you are overtraining. Try to ease into it. Exercising is a lifestyle. You can't just go all out one week, get sore, then quit and expect that exercise you did to have drastic results that last a year. It just doesn't work that way. Try doing exercise you enjoy, like hiking, biking, or some sport 3 days a week. Once you stop feeling so tired and sore, bump it up to 5 days a week. Then maybe start lifting weights, if that is what you want to do. You may also try taking in more caffeine, or try the supplement reservatrol. It helps boost mood and energy, which is motivating.

[Boss Man]

Caffeine wouldn't be good in opinion.

For one thing it blocks your Iron intake, which would result in less erythrocytes, (red blood cells) and less myoglobin in the muscles, causing less oxygen storage in the muscles and then you'd also have less oxygen transportation in your system, potentially increasing lactic acid production and affecting ATP formation.

It also constricts bloood vessels, so the erythrocytes present in the blood pathways, could be slowed down, further reducing the rate of oxygen delivery to muscles and the brain, which coupled with the small reduction in oxygen as a whole, to me wouldn't make caffeine a viable choice for improving workouts.