Can any one tell me if I'm over training?

NA1979

So back in August 2015 I ramped up my training from 2 days a week to 4 on average (going consistently since January 2015), my training comprises of moderate to heavy compound excerices (bench,deadlift squat etc, with a about 15 minutes HIIT treadmill in the end, in early March I've started to track my calories and it's approx 2000, overall Ive been making consistent progress and about 1 stone away from my ideal weight, however would yiu say I've over trained?

ninerbuff

Hardly. I train 5-6 days a week along with cardio for at least 30 minutes.

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NA1979

Hi ninerbuff, as a professional would you say additional cardio would mean loss muscle for me, being in a deficit? Or would you say I could add more?

TavistockToad

Is there a reason you think you may have over trained?

NA1979

TavistockToad wrote: »

Is there a reason you think you may have over trained?

I don't think there is a physical reason, so maybe I'm not, I suppose I'm trying to do as much as I can without on a calorie deficit without losing much muscle or injuring myself.

sarabushby

True 'overtraining' tends to result after only very prolonged and very excessive training in athletes who haven't followed a suitable plan that includes step-back weeks. There's indicators such as increased resting heart rate, fatigue, trouble sleeping, poor performance, increased injuries, irritability etc. Based on the regime you describe above its highly unlikely you're suffering from this, three rest days a week should be ample for your body to recouperate but if you need piece of mind then just back off the weights and change to a steady state run rather than HIIT for just a week and then get back to your normal routine the week after. Good luck.

jennifer_417

For most people, I don't think that would be considered overtraining.

NA1979

Thank you guys, excellent advice!

TavistockToad

NA1979 wrote: »

TavistockToad wrote: »

Is there a reason you think you may have over trained?

I don't think there is a physical reason, so maybe I'm not, I suppose I'm trying to do as much as I can without on a calorie deficit without losing much muscle or injuring myself.

How big a calorie deficit are you running?

NA1979

500-700 approx, I don't count my excerices calories either so it is more on workout days

sijomial

No that's not an excessive program. I'm far older than you and trained with a much higher volume while I was losing weight including long distance cycling.
If you aren't fatigued, failing to progress, struggling to recover then you are fine.

"In a deficit" is very vague - there's one hell of difference between a small deficit and a large and prolonged deficit both in terms of risk of muscle loss but also the ability to sustain an exercise program.

Why do you think adding "more cardio" would lead to muscle loss? Are you not making allowance for exercise calories?

TavistockToad

NA1979 wrote: »

500-700 approx, I don't count my excerices calories either so it is more on workout days

And how much weight do you have to lose?

NA1979

Prob just half stone now, but I mainly stick to the same calories excerices or not, in relation to losing muscle doing cardio, I read that doing too much will eat in to your muscles, but then again there is a lot of Bro science on the t'internet

TavistockToad

NA1979 wrote: »

Prob just half stone now, but I mainly stick to the same calories excerices or not, in relation to losing muscle doing cardio, I read that doing too much will eat in to your muscles, but then again there is a lot of Bro science on the t'internet

You don't need such a large deficit with only 7 lbs to go.

NA1979

Ok, it is literally 7lbs, maybe I'm just trying to get there quicker, I very much appreciate everyone's help on this,thank you, I think I have some idea as to what I need to do now.

sijomial

NA1979 wrote: »

Prob just half stone now, but I mainly stick to the same calories excerices or not, in relation to losing muscle doing cardio, I read that doing too much will eat in to your muscles, but then again there is a lot of Bro science on the t'internet

Re. the bold comment - yup. If it were true the people that trained the most would be the weakest/slowest and races would be won by people who did the least training. Hmmmm

An excessive deficit, inadequate nutrition or inactivity will cause muscle loss - not exercise.
I did my first 100 mile cycle ride (and all the training required beforehand) while in my weight loss phase. I fuelled it properly and had no issues with muscle loss.

With just 7lbs to go agree with the comment above about reducing your deficit/increasing your calorie intake, the leaner you are the more likely a big deficit will cause problems. Also makes the transition to maintenance much easier.
If you do add more exercise you really do need to take that into account - just as you will have to do if you want to maintain when you get to goal.

NA1979

sijomial wrote: »

NA1979 wrote: »

Prob just half stone now, but I mainly stick to the same calories excerices or not, in relation to losing muscle doing cardio, I read that doing too much will eat in to your muscles, but then again there is a lot of Bro science on the t'internet

Re. the bold comment - yup. If it were true the people that trained the most would be the weakest/slowest and races would be won by people who did the least training. Hmmmm

An excessive deficit, inadequate nutrition or inactivity will cause muscle loss - not exercise.
I did my first 100 mile cycle ride (and all the training required beforehand) while in my weight loss phase. I fuelled it properly and had no issues with muscle loss.

With just 7lbs to go agree with the comment above about reducing your deficit/increasing your calorie intake, the leaner you are the more likely a big deficit will cause problems. Also makes the transition to maintenance much easier.
If you do add more exercise you really do need to take that into account - just as you will have to do if you want to maintain when you get to goal.

Thank you for that!

MeanderingMammal

NA1979 wrote: »

in relation to losing muscle doing cardio, I read that doing too much will eat in to your muscles,

Fifteen minutes of treadmill intervals is barely a warm up.

As above, as long as you're not in excessive deficit you've got nothing to worry about.

ninerbuff

NA1979 wrote: »

Hi ninerbuff, as a professional would you say additional cardio would mean loss muscle for me, being in a deficit? Or would you say I could add more?

Muscle loss happens for only a couple of reasons: lack of enough protein and an excessive calorie deficit (meaning you're netting less than 800-1000 calories a day for a male).

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition