Feeling sluggish in the gym lately

A lot of what I just said is based on personal experience and material I've read and implemented myself to test it out. If you would like I could scour the internet for articles by legit and published people with research so you don't have to take my word for it : P. I'm not yet at the point where I can slap down a degree or certifications yet in order to represent what I'm saying and having it be legit. Give me a few years though, I'm off to a slow start just getting out of the military.

 

No need, I believe you :good What you say sounds like it makes sense, I did a little food science as part of my additional applied science GCSE this year and although I'm rubbish at science the fact that your diet is the most important thing and all sounds right to me.

 

Do you feel unwell?

 

Yeah, I got that but you said that the heat is a new factor that you're dealing with. Your workout in the gym that you've been doing in a decent climate may have had you burning 1,000 calories, add heat into the equation and you're not factoring mineral/electrolyte and water loss through sweating, added strain on your body to do the exact same stuff just to stay cool, and probably an extra few hundred calorie loss as well. You need more then protein as protein is THE HARDEST macronutrient for your body to turn into an energy source for training. Try resting up, eating a ton of fruit, pasta, potatoes, etc. and then having carbohydrates before and during your workout, as well as afterwards.

Here's a personal example on my part on how nutrition (in the macronutrient sense, not the "be healthy sense") plays a huge part. I have been cutting down weight and not getting a huge amount of calories daily. It sucks going to the gym and yesterday my ability for continuous work was horrible. I was stopping every few punches after a few rounds and it wasn't because I was out of breath. It was because I didn't have what my body wanted for nutrients with training. Today, since I wanted to have a good day in the gym I did the dastardly act of eating pizza an hour before I went. LOADED with carbs and all that nasty good stuff. I felt like super man in the gym though. Give it a try.

If upping your carbs and continuing to get nutrition right before, during, and after your workout doesn't work I would ask if you are feeling ill.

Edit: - If you've been pushing hard since Day 1 in your training, then after 5 months it may be time for a little break as well, especially if your entire physique has changed (being you've either gained or lost a lot of weight). That takes a huge toll on the body and you actually may be a legit case for overtraining a little bit.

 

Might also be smart to drop back from training hard for a workout and just go in for technique work and maybe a little sparring for a month too, get used to your new body. That's some intense work you put in with 5 months there.

If I can ask, how tall are you? Were you a chubby/fat 191? And are you really thin currently?

 

30 lbs in 5 months is a good amount of weight to drop (safely) in the time you dropped it in. You may have been heavy but you weren't in the class that can easily drop 100 lbs in a year or anything. Must feel great jumping rope with 30 less lbs on your body! I'm 6' and I've been a 245lbs adult and a 170lbs adult. I hated jumping rope at 245 but could push some serious weights around, and I felt like a feather at 170 but hated how much weaker I was.

You should definitely relax a little bit in your workouts and take a little bit of time to find out about nutrition and how to adapt to the heat with it and just focus on technique and sparring for a bit, maybe 2 weeks or something and give your body some catch up time. You'll feel amazing once you start getting back into it with working out. Congrats on dropping that much man.

 

Yeah its also pretty strange how despite me saying that the other guy was pronably right you still posted this

 

I think you lost weight too quickly. 30lbs in 5 months is a lot.

 

Carbs are way too low to start with.

 

1-2 lbs is the generally accepted amount that can be safely be lost per week by a person. Being that there are outliers to that (somebody weighing 300 lbs and 5' will obviously lose weight in larger amounts quicker vs. somebody who has a last 10 lbs to lose who won't lost it as quickly) the OP has done a great job of doing it the right way. Safely he could have potentially lost about 40 lbs. When somebody loses it the right way though it generally means that they didn't substitute food for starving themselves to lose weight, or doing it in an unnatural way. They usually develop better habits with eating, exercise, and other lifestyle changes. This may or may not be the case with the OP, but I would be willing to bet money that all of those things occurred during the weight loss.