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Workout Results Without Fatigue

Share This article - Question from a reader: "I lift four days a week— lift two days, off one, and so on. I do three sets of 15 reps, sometimes less if it’s a weaker area. I'm not heavy by any means. I was blessed with a high metabolism, but it has slowed down, and I'm not a big eater. I eat very healthily, though. How soon will I see results with as much as I am doing? And why am I tired now since I'm lifting? Am I doing too much too soon?"

Dino's answers:

I'm not sure how long you’ve been doing this, but you should see results within 4-6 weeks, with things really beginning to snowball after the 6th week.

Now, if you’ve been lifting for a while, you’ll need to change up your program: i.e., different exercises, different repetitions schemes of 8, 10, 12 reps, and different rest periods. The body quickly adapts to the stimulation we place on it during a workout and soon can easily handle the challenge, so we need to keep the body constantly adapting.

Think of it this way. If you reached 6th grade and kept using the same 6th grade math book all throughout high school, you wouldn’t develop past the 6th grade level. It’s the same with the body. People get this great workout routine, but they end up doing the same thing over and over for years and wonder why their body doesn’t respond. The long story short is mix things up.

As far as the fatigue, you may want to check your diet. Your body is having to work hard during your workout but also needs plenty of nutrients to rebuild afterward. If you’re eating too few calories, as most women do who suddenly try to lose weight or get in shape, that could be the culprit. Try doing a food diary for a week and see what your food intake looks like. After your workout, within one hour get a balance of carbohydrate and protein in your body. That could be as simple as a protein shake with some carbs or a sweet potato and chicken breast. See how you feel then. Also be sure to drink plenty of fluids, as dehydration will also cause fatigue.



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About The Author


Dino Nowak holds some of the highest levels of certifications with the American College of Sports Medicine, the American Council on Exercise, and the Cooper Institute for Aerobics Research. He has advised and trained celebrities in the television, film, and music industries, in addition to those of all ages who have struggled with health and fitness challenges. He is the former general manager of Equinox Fitness in Los Angeles and the author of The Final Makeover: Your 40 Day Guide to Personal Fitness. He has been interviewed by major media outlets. His official Web site is