5 Reasons You Always Feel Tired and Weak

Any kind of physical exercise takes energy, especially bodybuilding, anyone who values their training knows that going to the gym and feeling tired and weak is not going to do anything for your gains, the younger you are the more energy you will have, but as you get older the 5 reasons you always feel weak and tired are things that simple lifestyle changes can correct.

5 Reasons You Always Feel Tired and Weak

You avoid training when you are tired

Skipping your training when you are tired will work against you, several studies have proven that exercising be it only 20 minutes a day will reduce fatigue, increase cardiovascular efficiency, and improve energy levels, making it easier to get through the day. Even if you are not in the mood on a particular day to kill the weights, try performing either light reps or just focus on doing cardio for 20-30 minutes, you will be surprised how much better you will feel after the fact.

Not enough Iron in your diet

Eating the right foods is essential for maintaining energy levels throughout the day, regardless of the exercise you perform, your body needs the right kind of fuel, bodybuilders tend to need more protein to help increase muscle synthesis, one essential thing your body needs to function properly is Iron.

Beef Calf Liver and Spinach

Symptoms of not getting enough Iron in your diet include weakness, fatigue, poor focus and lack of energy, a lack of Iron will reduce the amount of oxygen and blood that flows into the muscles and cells, not good if you are trying to gain muscle mass. It is very important that you eat foods high in Iron which includes lean beef, whole eggs, kidney beans, raw nuts, peanut butter, spinach, and beef and chicken livers.

Too much sugar and complex carbs in your diet

Sugar and complex carbs “junk food” tend to cause blood sugar levels to spike, and while the spikes are great while they last, your body will then crash making you feel weak and lethargic, try avoiding sugars and complex carbs, try and eat clean carbs like brown rice, sweet potato, and fruits.

Too much caffeine during the day

There is nothing wrong with having a couple of cups of coffee in the morning, there are many health benefits not only is it a good way to start your morning it offers other benefits that include reducing the risk of cancer, cardiovascular problems and has even been found to reduce the risk of Type II diabetes. Too much caffeine 6 hours before bedtime will make the perfect environment for sleepless nights, making you feel tired and lethargic the next day.

Top view of a cup of coffee

Drink less alcohol

There is nothing better than drinking a couple of glasses of beer or wine to wind down at the end of the day, however drinking alcohol right before you go to bed will disrupt sleep patterns. the reason behind this is that alcohol is a sedative that suppresses the central nervous system, the problem is that.

Glasses of different kinds of beer

The reason behind this is that alcohol is a sedative that suppresses the central nervous system, the problem is that after the effects of the alcohol wear off, it creates an adrenaline effect, making you wake up in the middle of the night, leaving you tired and lethargic the next morning. If you do consume alcohol make sure you stop drinking at least 4 hours before bedtime.


If you are feeling tired during the day the above reasons are a few of the possible culprits to you feeling weak and lethargic, as like anything else in life, moderation is key and sometimes just cutting back on a few of the things we love can help us feel a whole lot better.

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