What to do if you have obsessive tendencies and start obsessing about a single workout?

Mgtei

Special snowflake details:

I'm new (one week) to a gym routine after years of very little exercise. I don't have OCD but do have obsessive tendencies and can get overly anxious, especially about food and exercise (i.e., in the past I have worked out too hard, too much in an unsustainable fashion until I got a knee injury). Today is my first day being over my calorie limit (and I haven't had dinner yet), as well as fat and sodium.*

*Had some intestinal problems last night, I guess due to the change in diet (e.g. getting more fiber, protein) as I felt fine once they passed, then was ravenous and basically had a pre-breakfast meal at 1AM. Very unusual for me and I think was a one-time fluke, as I'm usually a daywalker when it comes to overeating. I've been under my cal counts for a few days but not drastically (except for 7/2/15, day 2, must've overcompensated). My food diary is open.

I had been planning to have today as a second rest day but am feeling worlds better than yesterday, just very mild soreness in my glutes and core when activated. I noticed I was obsessing about what to do at the gym: a BOSU bootcamp class, or Cardio Tai Box class (both 30 mins), or 45 minutes on the elliptical, or tread machine, or recumbent bike. I note my brain is going to a bad place, wanting to combine workouts (e.g., do a class and the elliptical!), which I don't think is a good sign, as that's not something I would normally do and I think will affect my focus on the workout if I'm overly worn out. So I guess I'm asking MFP if they'd recommend:

a) walk to gym and pick either 1 class or one cardio exercise to do.
b) walk to gym (about 1 hour there and back) and walk home for exercise without going inside because might be too triggering, but could keep in habit of getting to/the gym and low-impact exercise
c) avoid gym, stay home and do low-impact streaming video exercise
d) complete rest day #2 as planned

Open to any input. Sorry for the peek into my neuroses.

usmcmp

I think you should look into a structured workout program. Something that tells you what days to do what exercises. Then you have less days to worry about what exercise you should be doing. I suggest sticking with today as your rest day.

Mgtei

usmcmp wrote: »

I think you should look into a structured workout program. Something that tells you what days to do what exercises. Then you have less days to worry about what exercise you should be doing. I suggest sticking with today as your rest day.

Thanks @usmcmp , that sounds like a good idea. I had a meeting with a personal trainer this weekend and am leaning towards investing in that. I can get my butt to the gym and get to work, but I need someone smarter than me to tell me how much to do/when it's ok to stop, obviously. Thanks again.

sofaking6

usmcmp wrote: »

I think you should look into a structured workout program. Something that tells you what days to do what exercises. Then you have less days to worry about what exercise you should be doing. I suggest sticking with today as your rest day.

I was going to suggest exactly the same thing. And a structured plan will give you plenty of numbers to turn over and over in your head, but it will also let you know what's appropriate to take on and when so you will have a buffer between your thoughts and actions. There are a lot of plans online and in books that people here follow, such as StrongLifts 5x5 and New Rules of Weight Lifting, so you don't have to pay a trainer the whole time.

Mgtei

sofaking6 wrote: »

usmcmp wrote: »

I think you should look into a structured workout program. Something that tells you what days to do what exercises. Then you have less days to worry about what exercise you should be doing. I suggest sticking with today as your rest day.

I was going to suggest exactly the same thing. And a structured plan will give you plenty of numbers to turn over and over in your head, but it will also let you know what's appropriate to take on and when so you will have a buffer between your thoughts and actions. There are a lot of plans online and in books that people here follow, such as StrongLifts 5x5 and New Rules of Weight Lifting, so you don't have to pay a trainer the whole time.

Thanks @sofaking6, I will look at both of those! Weight lifting is exactly what I was going to do with the PT and something I've only done on my own, with free weights mostly, and never with a structured plan. I think I had a "got myself into this, got to get myself out of it on my own" mentality before, and while that energized me to work hard, I wasn't necessarily working smart, I think, the more I read about all the benefits of weight lifting.

I'm so thankful to have a community to get feedback from!

LiftAndBalance

Mgtei wrote: »

sofaking6 wrote: »

usmcmp wrote: »

I think you should look into a structured workout program. Something that tells you what days to do what exercises. Then you have less days to worry about what exercise you should be doing. I suggest sticking with today as your rest day.

I was going to suggest exactly the same thing. And a structured plan will give you plenty of numbers to turn over and over in your head, but it will also let you know what's appropriate to take on and when so you will have a buffer between your thoughts and actions. There are a lot of plans online and in books that people here follow, such as StrongLifts 5x5 and New Rules of Weight Lifting, so you don't have to pay a trainer the whole time.

Thanks @sofaking6, I will look at both of those! Weight lifting is exactly what I was going to do with the PT and something I've only done on my own, with free weights mostly, and never with a structured plan. I think I had a "got myself into this, got to get myself out of it on my own" mentality before, and while that energized me to work hard, I wasn't necessarily working smart, I think, the more I read about all the benefits of weight lifting.

I'm so thankful to have a community to get feedback from!

Following a structured programme written by a pro really makes a huge difference when it comes to lifting! I also tend to obsess and overanalyse a lot (so I get your struggles), and I noticed much better progress when I finally just did a programme as written (only with medically necessary modifications that is). I also like Strong Curves (by Bret Contreras), Nia Shanks and Girls Gone Strong.

Mgtei

LiftAndBalance wrote: »

Mgtei wrote: »

sofaking6 wrote: »

usmcmp wrote: »

I think you should look into a structured workout program. Something that tells you what days to do what exercises. Then you have less days to worry about what exercise you should be doing. I suggest sticking with today as your rest day.

I was going to suggest exactly the same thing. And a structured plan will give you plenty of numbers to turn over and over in your head, but it will also let you know what's appropriate to take on and when so you will have a buffer between your thoughts and actions. There are a lot of plans online and in books that people here follow, such as StrongLifts 5x5 and New Rules of Weight Lifting, so you don't have to pay a trainer the whole time.

Thanks @sofaking6, I will look at both of those! Weight lifting is exactly what I was going to do with the PT and something I've only done on my own, with free weights mostly, and never with a structured plan. I think I had a "got myself into this, got to get myself out of it on my own" mentality before, and while that energized me to work hard, I wasn't necessarily working smart, I think, the more I read about all the benefits of weight lifting.

I'm so thankful to have a community to get feedback from!

Following a structured programme written by a pro really makes a huge difference when it comes to lifting! I also tend to obsess and overanalyse a lot (so I get your struggles), and I noticed much better progress when I finally just did a programme as written (only with medically necessary modifications that is). I also like Strong Curves (by Bret Contreras), Nia Shanks and Girls Gone Strong.

Thank you @LiftAndBalance I will look at all of those!

tomatoey

totally agree with picking and sticking with a plan for structure, with the caveat that you also listen to your body (esp if you have or are prone to injuries). if a day is scheduled for activity X, but you're feeling pain, it's ok to make it an active or passive recovery day.

http://www.bodyrecomposition.com/training/active-versus-passive-recovery.html/

same thing for feeling compelled to "make it" to the next ten-minute mark on a machine. if your knee starts giving you pain signals at minute 37, you don't have to push until minute 40. it is smarter not to.

Mgtei

tomatoey wrote: »

totally agree with picking and sticking with a plan for structure, with the caveat that you also listen to your body (esp if you have or are prone to injuries). if a day is scheduled for activity X, but you're feeling pain, it's ok to make it an active or passive recovery day.

http://www.bodyrecomposition.com/training/active-versus-passive-recovery.html/

same thing for feeling compelled to "make it" to the next ten-minute mark on a machine. if your knee starts giving you pain signals at minute 37, you don't have to push until minute 40. it is smarter not to.

Thanks for the advice and link @tomatoey , they're very informative. And I'm guilty of liking to push for nice round numbers, but I'm pretty sure I'd stop if there was pain. Luckily the knee injury was years ago and has healed up very well despite the extra weight I carry. But it's always a good reminder to not work through real pain, especially at old injury sites. Thank you for helping me work out smarter!

As an update, I just had a nice dinner of and egg white omelette with a 3/4 tsp of feta crumbles and some steamed broccoli rabe and am feeling much saner now. The advice to finish the rest day was good one for where my head was at; thanks again, everyone.

tomatoey

It's something I have to remind myself - glad you're good on that score

Kalikel

Get a therapist and follow their advice.

Mgtei

@Kalikel I've got one and see her tomorrow. Sorry to use you guys to vent. I'll be sure to bring this up during the session. I really do appreciate the help.

Kalikel

Mgtei wrote: »

@Kalikel I've got one and see her tomorrow. Sorry to use you guys to vent. I'll be sure to bring this up during the session. I really do appreciate the help.

No, no, nonononono! No sorries!

I'm not suggesting you should post or vent or do whatever you want! I just think a therapist is an excellent idea. If you don't click with the first one or if after a while, you don't think they're helping, find a new one.

I'm sorry if that came off as snippy. That's not how I meant it.

I'm happy for you that you're taking charge and going about this in a smart way. So many people NEVER seek help for things they need help with.

Let us know how it goes.

Mgtei

Kalikel wrote: »

Mgtei wrote: »

@Kalikel I've got one and see her tomorrow. Sorry to use you guys to vent. I'll be sure to bring this up during the session. I really do appreciate the help.

No, no, nonononono! No sorries!

I'm not suggesting you should post or vent or do whatever you want! I just think a therapist is an excellent idea. If you don't click with the first one or if after a while, you don't think they're helping, find a new one.

I'm sorry if that came off as snippy. That's not how I meant it.

I'm happy for you that you're taking charge and going about this in a smart way. So many people NEVER seek help for things they need help with.

Let us know how it goes.

No sweat, that was just me reading into it obviously! Thanks for clarifying.

Therapy IS crucial, I agree, and I'm very thankful for my therapist and psychiatrist both. I'm working on the anxiety/obsessive thing, and the underlying occasional low-self esteem thing plus the larger depression thing (which I take some rad meds for that help a lot but sometimes get a little more than they can handle).

Awesome advice all around from the MFPers, you guys really came through in a crunch today and I can't say thanks enough.

999tigger

What they said. You need structure both for what you eat and how you exercise necayse you cnat trust yourself to have free choice.

The nice thing about prelogging is that you have to think less and once its done, then you know when to stop.

the danger with your tendencies is you are making lots of decisions, but dont fully understand a lot about weight loss, keeping things balanced and in perspective.

Make a plan and get it checked out then gradually intriduce calorie restriction so you eventually go to your desired deficit.

In terms of exercise spend the first few weeks just finding out where you are and what uoi feel you cna do without pressure. Dpending on how many sessions you will feel able to do then id suggest a mix of cardio and resistance work. Having the confidence that comes with knowing how things work will ease the stress and worry, keep things in perspective and leave you less reason to obssess. At least you are aware of it so you must take serious measures to ensure it doesnt derail you. Dont try and run before you cna walk with exercise, ist about gradually building up fitness from wherever you are and being able to sistain it instead of burning out or even worse injuring yourself.

Mgtei

@999tigger Those are all good points about prelogging, structure, figuring out where I'm at with exercise without pressure, and taking it nice and easy—thank you! I'm definitely going for a sustainable, sane fitness and caloric plan from here on out. The sane part took a bit of a mental beating today, but I'll lean on my real-life support system for the rest of today and tomorrow to ensure I'm not almost derailed again. And I think you're right that more confidence will come in time when as I learn how things work, and that will help a lot. It's hard to be a beginner, even the second time around, but I'll get the hang of it with patience, effort, and time.