I WANT TO REDUCE EXERCISE...WILL I GAIN IM TIRED

marianne06031985

I NEED SOME HELP....NO THERAPIST PLEASE JUST PERSONAL EXPERIENCE

i was wondering....am i doing too much....im just too tired and i cant stop cause i fear of gaining
my routine
monday to thursday
4k run as cardio
2hours of lifting

friday rest

saturday-sunday
12k run OR 8K run with 2hours of lifting

i want to remove my 4k run mondays-thursday will i get fat??? im afraid to get fat and i dont want to lessen my 1850 calorie i just cant...i dont want to restrict food anymore.im 5'1

MikePTY

That sounds like a lot of exercise and too much for most people who are not athletes.

If you are trying to maintain you should be able to maintain on at least 1850 once you incorporate your weight lifting exercise. It'd probably still a small deficit. Stopping your runs will not make you "get fat"

smolmaus

marianne06031985 wrote: »

im afraid to get fat

You're saying "no therapists" because you already know this is something you should see a therapist for, right?

OdditiesC

You'll only gain weight if the calories you are eating are more than you are burning ... so technically you can lose weight without exercise. That is unless you want to maintain your muscle mass, it's a different story.

EDIT: Just read it again, it's too much and you'll definitely maintain muscle mass if you are healthy. Keep it in moderation and don't make it as an excuse to eat more so the fear will go away. Besides, don't worry too much since stress/cortisol itself might slow down the fat burning process, and it will definitely "for certain" affect your recovery period during rest/sleep - maybe this is why you feel tired.

sijomial

If you have an irrational fear do you think people giving you rational advice is going to make that fear go away?
My guess is that sadly it's not but I'll try anyway.

If your goal is simply calorie burning from your exercise then 2hrs of lifting is a really poor choice as it's a low calorie burner. There's lots of good reasons to lift of course and I'd encourage you to continue but your volume of 12hrs a week is completely unnecessary to achieve strength/physique/health goals.

To directly answer your question - yes if you are "too tired" your exercise volume is too high.
If you "can't stop" then yes you should reduce your exercise volume.

My suggestion would be to do alternate days of cardio and strength training with one rest day but following a well designed and far more efficient program that will include a much needed deload period.