Is working out 6 times a week overdoing it?

cwolfman13

erickirb wrote: »

MarissaRiv23 wrote: »

erickirb wrote: »

MarissaRiv23 wrote: »

I have lost a total of 100lbs and have recently gained back 10lbs(now only 8lbs ) I have gone back to basics and began carb cycling and working out consistently. I am currently working out 6 days a week and sometimes feel so burned out. I know it’s not that I’m not eating enough because on leg days I get in an average of 2000 calories and on non leg days I eat 1790. I guess my question is- does the body need 2 full rest days to recover?

Here is my current schedule
Monday- Hamstrings and glutes- heavy lifts
Tuesday- back and biceps and 45mins of cardio
Wednesday- light leg day- resistance band workouts, jumping squats etc and also 25 mins of stair master
Thursday- tricep, abs and 45 mins of cardio or Orange Theory class
Friday- off
Saturday- Quads - heavy lift day
Sunday- 1 hour of cardio or an Orange Theory class

Any advice is appreciated! ❤️

No chest or shoulder work?
Why is your routine so unbalanced towards legs?

I don't think 6 days is too much if you get enough fuel and recovery. though you seem to do a lot, probably much more than is needed. What are your fitness goals?

Oops, forgot to type it in. I do chest and triceps on Thursday’s and shoulders is mixed In between both upper body days.

When I originally lost the weight through cardio, I lost a lot of my butt and legs. I personally prefer to look curvier and that is why I focus on my lower body so much.

As of right now i just want to lose the regain weight. I don’t really know what I’m doing after that lol. I think just maintaining and possibly do a spartan race to challenge myself.

I would suggest picking a structured program that is aimed at your goals rather than this program that looks like you put together yourself. From the sounds of it strong curves would be right up your alley, with cardio on your non-lifting days. here is a list of programs you may want to consider:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

I strongly agree with this.

aokoye

MarissaRiv23 wrote: »

SnifterPug wrote: »

I work out 7 days a week whenever possible and it is not a problem for me. However I vary the intensity and the exercise type and if I do feel off then I will take a rest day. That's rare unless I am unwell (which in itself is rare). The only thing that leaps out at me from your charts is the relatively high amount of calories devoted to snacks. Are these snacks actually good, nutritious food or are they of the grab and go because you're hungry variety?

I eat every 2 to 3 hours, but my snacks are nothing really processed. Some examples of my snacks are -hummus w/veggies, cold cuts, cheese, protein shakes, Greek yogurt with fruit or overnight oats with protein powder and blueberries.

The bulk of the advice that you've been given is good. I just wanted to chime in and note that eating processed food isn't somehow in opposition to exercising in an a way and an amount that is sustainable. What that amount and type of exercise is is going to look different for everyone, but processed foods aren't going to hinder you. Note too that a number of things you mentioned too is highly processed, cheese, cold cuts (depending on what you're referring to), yogurt, and protein powder. Again, I don't think this is at all bad because processing food isn't in and of itself bad.

MarissaRiv23

javamoaka wrote: »

I had more results lifting 5 days a week rather than 6. Working out 5 days per week was enjoyable and I was able to go hard whereas 6 days per week left me stressed out and tired. I think headspace is more important than people think.

I have adjusted my schedule a bit. I am lifting 5 days a week and doing yoga on my 6th day. I’m hoping that helps. 😀

MarissaRiv23

cwolfman13 wrote: »

erickirb wrote: »

MarissaRiv23 wrote: »

erickirb wrote: »

MarissaRiv23 wrote: »

I have lost a total of 100lbs and have recently gained back 10lbs(now only 8lbs ) I have gone back to basics and began carb cycling and working out consistently. I am currently working out 6 days a week and sometimes feel so burned out. I know it’s not that I’m not eating enough because on leg days I get in an average of 2000 calories and on non leg days I eat 1790. I guess my question is- does the body need 2 full rest days to recover?

Here is my current schedule
Monday- Hamstrings and glutes- heavy lifts
Tuesday- back and biceps and 45mins of cardio
Wednesday- light leg day- resistance band workouts, jumping squats etc and also 25 mins of stair master
Thursday- tricep, abs and 45 mins of cardio or Orange Theory class
Friday- off
Saturday- Quads - heavy lift day
Sunday- 1 hour of cardio or an Orange Theory class

Any advice is appreciated! ❤️

No chest or shoulder work?
Why is your routine so unbalanced towards legs?

I don't think 6 days is too much if you get enough fuel and recovery. though you seem to do a lot, probably much more than is needed. What are your fitness goals?

Oops, forgot to type it in. I do chest and triceps on Thursday’s and shoulders is mixed In between both upper body days.

When I originally lost the weight through cardio, I lost a lot of my butt and legs. I personally prefer to look curvier and that is why I focus on my lower body so much.

As of right now i just want to lose the regain weight. I don’t really know what I’m doing after that lol. I think just maintaining and possibly do a spartan race to challenge myself.

I would suggest picking a structured program that is aimed at your goals rather than this program that looks like you put together yourself. From the sounds of it strong curves would be right up your alley, with cardio on your non-lifting days. here is a list of programs you may want to consider:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

I strongly agree with this.

Currently doing the strong curves plan he suggested. 💪🏼

MarissaRiv23

aokoye wrote: »

MarissaRiv23 wrote: »

SnifterPug wrote: »

I work out 7 days a week whenever possible and it is not a problem for me. However I vary the intensity and the exercise type and if I do feel off then I will take a rest day. That's rare unless I am unwell (which in itself is rare). The only thing that leaps out at me from your charts is the relatively high amount of calories devoted to snacks. Are these snacks actually good, nutritious food or are they of the grab and go because you're hungry variety?

I eat every 2 to 3 hours, but my snacks are nothing really processed. Some examples of my snacks are -hummus w/veggies, cold cuts, cheese, protein shakes, Greek yogurt with fruit or overnight oats with protein powder and blueberries.

The bulk of the advice that you've been given is good. I just wanted to chime in and note that eating processed food isn't somehow in opposition to exercising in an a way and an amount that is sustainable. What that amount and type of exercise is is going to look different for everyone, but processed foods aren't going to hinder you. Note too that a number of things you mentioned too is highly processed, cheese, cold cuts (depending on what you're referring to), yogurt, and protein powder. Again, I don't think this is at all bad because processing food isn't in and of itself bad.

Thank you for the feedback! By processed I meant not like 100 calorie snack packs, but you are in fact right that some of the items I listed are/ can be processed. I try to do as much organic as possible and am hoping to completely remove dairy from my diet. It’s not easy though lol

AnnPT77

MarissaRiv23 wrote: »

aokoye wrote: »

MarissaRiv23 wrote: »

SnifterPug wrote: »

I work out 7 days a week whenever possible and it is not a problem for me. However I vary the intensity and the exercise type and if I do feel off then I will take a rest day. That's rare unless I am unwell (which in itself is rare). The only thing that leaps out at me from your charts is the relatively high amount of calories devoted to snacks. Are these snacks actually good, nutritious food or are they of the grab and go because you're hungry variety?

I eat every 2 to 3 hours, but my snacks are nothing really processed. Some examples of my snacks are -hummus w/veggies, cold cuts, cheese, protein shakes, Greek yogurt with fruit or overnight oats with protein powder and blueberries.

The bulk of the advice that you've been given is good. I just wanted to chime in and note that eating processed food isn't somehow in opposition to exercising in an a way and an amount that is sustainable. What that amount and type of exercise is is going to look different for everyone, but processed foods aren't going to hinder you. Note too that a number of things you mentioned too is highly processed, cheese, cold cuts (depending on what you're referring to), yogurt, and protein powder. Again, I don't think this is at all bad because processing food isn't in and of itself bad.

Thank you for the feedback! By processed I meant not like 100 calorie snack packs, but you are in fact right that some of the items I listed are/ can be processed. I try to do as much organic as possible and am hoping to completely remove dairy from my diet. It’s not easy though lol

There are 100 calorie snack packs of simple, nutritious foods (nuts, dried fruits, etc.).

Shoot for overall adequate nutrition, don't get rigid about "good" vs. "bad" foods, or processed/not-processed. If you personally experience bad reactions to dairy (or whatever), sure, reduce or eliminate it. Otherwise, ignore random marketers' misleading orthodoxies. It's a distraction.