Sometimes your body is trying to tell you that something’s off, but do you know the signs?
Issue #1: Constipation/Irregularity
Likely Explanation: Dehydration.
Are you getting enough water/fluids? If you’re experiencing long stretches (think days) where you’re not visiting the “Oval Office”, then chances are you need to up your fluid intake. And the more that you work out, the more fluids you need. I really struggle with this, not only because I work out a lot, but also because I drink a lot of caffeinated drinks (namely coffee!), which can make you even more dehydrated. As a general rule, you should be drinking about 8-9oz of water each day (and of course that number goes up if you’re more active). Here’s some useful info on just how much water intake you need. A few fit girl friends of mine have privately admitted to me that they have trouble with regularity, especially when they begin a diet and or exercise regimen. Not sure if this is a woman-specific problem, but just know that not drinking enough water could be the culprit!
Issue #2: Extended Periods of Soreness Post-Workout
Likely Explanation: Lack of Rest And/Or Protein
I remember when I started the Jamie Eason workout I would be sore for DAYS. Generally the soreness would be at it’s worst about 48hrs out, but sometimes I’d find that the soreness would persist, making it difficult for me to get to the next level with my workouts. Looking back on it now, I think my prolonged soreness was caused by a number of things, namely: not enough rest and mediocre nutrition post-workout. I love the fact that many of the programs I’ve done provide clear timelines/calendars but I think it’s important not to be so focused on staying on schedule that you don’t listen to your body! If you need to pause your workout plan to give your body some rest, do it- your muscles will thank you later! I also think that adding some additional protein (a protein shake, egg whites, chicken breast) would have helped me a lot. The more intense your workout, the more your muscles are put under strain and need additional protein to help with repair. Be sure to get whatever protein you like within the first hour or so of your workout to maximize benefits!
Issue #3: Dizziness/Headaches During or Post-Workout
Likely Explanation: Hypoglycemia (Low Blood Sugar)
“No carb” diets are all the rage. People love them because it’s easier to follow a “bright-line rule” than it is to figure out what’s truly healthy and what’s not! Don’t get me wrong, I’ve tried no carb dieting before, but the problem with cutting an entire food group, like carbs, is that your brain needs the sugars from carbs to function! Without carbs, your brain is starved, making exercise and exertion all the more taxing. The result? Dizziness, fatigue and headaches. And sometimes it might not even be about a no-carb diet; I used to be very guilty of working out on a completely empty stomach, simply because I didn’t want food sloshing around in my belly in the middle of switch kicks. But the bottom line is that it’s dangerous to engage in high intensity exercise without fueling your body first. Even if it’s something small (eg. an apple, piece of whole grain toast, etc), healthy complex carbs are your brain’s best friend- especially before exercise. -CFC
***What signals do you get from your body that something’s up?***