What foods would help avoid burn out
arrowprayer
Posts: 77 Member
I think I burnout because of the food i eat
What would make me recover fast.
Protein powders help but I make mine high calories
What would make me recover fast.
Protein powders help but I make mine high calories
0
Replies
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Usually, well-rounded overall nutrition is the best strategy. Enough protein; enough fats (emphasizing getting monounsaturated/polyunsaturated fats, and some Omega-3s, because many people get disproportionately much saturated fat and Omega-6s**); enough varied/colorful veggie/fruit servings daily for fiber and micros.
Figure out how many grams of protein and fats you might need, for your size. Don't just assume that percents are OK, especially if you're eating very low calorie for your current size. The standard MFP percents can be a convenient shortcut, and are mostly fine for people at reasonable calorie levels, but at extra-low calories or in special circumstances, they can mislead. I think his is a useful thread:
https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets
Some people find that low carb diets leave them low in energy, but that's not true for everyone. If you're eating low carb, and feel fatigued, maybe try adding back some carbs. (It can be sources like veggies and fruits, if you prefer things that are nutrient-dense. Doesn't have to be cookies or candy, though those aren't evil, within reason.) Note that if you abruptly increase carbs, you'll see a water-weight jump on the scale. Don't panic, it's not fat, and things will balance out typically within a couple of weeks.
The biggest deal to avoid burnout is to avoid too-low calorie goals (trying to lose too fast), and avoid excessively fatiguing activity (daily HIIT is a bad plan, especially for beginners, for example).
** Don't worry about the fats details until the total protein and fat levels are OK. You don't have to perfect everything instantly, gradually is fine.8 -
Eat foods you like in the right amount of calories. You will avoid burnout.5
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can you be more specific?
are you just getting tired of eating the same thing every day? you don't have to. eat whatever you like within your calories.
are you burning out on the weight loss process? what are your calories set at? too low maybe? are you on a restrictive diet? again, calories are king, and most of us are very firm supporters of 'nothing is off limits' as long as you can make it fit in your calories3 -
Do you like to cook? Maybe you could buy a new cookbook that looks interesting to you and try cooking your way through it.1
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I'm really trying for this not to come across negative, and if it does, I apologize in advance.
If you're facing burn out, you may be approaching health and well being from the wrong angle. The best step toward permanent improvement is setting small goals that help you reach your target. If you're burning out, these small steps aren't maintainable and won't often lead to a state you're able to maintain.
Best of luck regardless!6 -
What do you mean by burning out, and why do you think it is related to the foods you eat? Are you being extremely restrictive?0
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I try to incorporate plenty of things that I REALLY like into my calorie budget because I see my food plan as a lifestyle not a "get thin quick" diet.
I'm lucky that I love veggies and it's not difficult for me to salivate over a perfect salad or even have nummy dreams about a spicy curried butternut squash soup, but if I can 't have a few IPAs and a darker-than-my-own-soul chocolate brownie now and then, then it's not my lifestyle!2 -
Need more info ...
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What do you mean by burning out, and why do you think it is related to the foods you eat? Are you being extremely restrictive?
I eat 1500 cal
Peanut butter without the bread
Cheese
Hot peppers
Oatmeal
Chicken breast
Soups
Shrimp
Protein powder with almond milk
I mean my body feels fatigued
I don’t think it’s the exercise because it’s not that intense, could be sleep tho too but I get about 8 hours
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I’m just looking for foods that lead to muscle recovery0
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Making sure you're getting enough food would be an important start.
As said on your other thread, you should eat back at least some of your exercise calories.
The question was also posed whether you enjoy eating this way? Have you cut out a lot of foods you like?
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Are you well hydrated? The foods you mentioned didn’t include fruits and veggies. So I would include them as well as plenty of water.
I know you are focused on muscle recovery but the nutrients and the fiber in the plant based foods will help your energy level and overall recovery.0 -
arrowprayer wrote: »What do you mean by burning out, and why do you think it is related to the foods you eat? Are you being extremely restrictive?
I eat 1500 cal
Peanut butter without the bread
Cheese
Hot peppers
Oatmeal
Chicken breast
Soups
Shrimp
Protein powder with almond milk
I mean my body feels fatigued
I don’t think it’s the exercise because it’s not that intense, could be sleep tho too but I get about 8 hours
On one of your other recent threads, you ask about how to classify the "HIIT exercises that you see on Instagram". If that's what you're doing, then they're intense . . . it's right in the name, y'know, HIIT = "High Intensity Interval Training".
If you're doing those, they're intense, and intensity causes more physical fatigue (as compared with lower intensity exercise), and can cause burnout. On top of that, if you do basically the same routine too frequently, you aren't giving your muscle groups enough recovery time. Too little recovery time is not only burnout-triggering, but can slow your fitness progress (because the recovery is when muscles build back stronger). No amount or type of food is going to undo all the counter-productive effects of excess exercise intensity or frequency. Harder exercise is not necessarily better exercise, for weight loss OR fitness OR health OR energy level.5 -
arrowprayer wrote: »What do you mean by burning out, and why do you think it is related to the foods you eat? Are you being extremely restrictive?
I eat 1500 cal
Peanut butter without the bread
Cheese
Hot peppers
Oatmeal
Chicken breast
Soups
Shrimp
Protein powder with almond milk
I mean my body feels fatigued
I don’t think it’s the exercise because it’s not that intense, could be sleep tho too but I get about 8 hours
On one of your other recent threads, you ask about how to classify the "HIIT exercises that you see on Instagram". If that's what you're doing, then they're intense . . . it's right in the name, y'know, HIIT = "High Intensity Interval Training".
If you're doing those, they're intense, and intensity causes more physical fatigue (as compared with lower intensity exercise), and can cause burnout. On top of that, if you do basically the same routine too frequently, you aren't giving your muscle groups enough recovery time. Too little recovery time is not only burnout-triggering, but can slow your fitness progress (because the recovery is when muscles build back stronger). No amount or type of food is going to undo all the counter-productive effects of excess exercise intensity or frequency. Harder exercise is not necessarily better exercise, for weight loss OR fitness OR health OR energy level.
further clarification would be is it really HIIIT? Or does OP think that he/she is doing HIIT? A lot of pepole assume they are doing HIIT but are not even close...0 -
arrowprayer wrote: »What do you mean by burning out, and why do you think it is related to the foods you eat? Are you being extremely restrictive?
I eat 1500 cal
Peanut butter without the bread
Cheese
Hot peppers
Oatmeal
Chicken breast
Soups
Shrimp
Protein powder with almond milk
I mean my body feels fatigued
I don’t think it’s the exercise because it’s not that intense, could be sleep tho too but I get about 8 hours
Are you doing MFP method where you eat back exercise calories or TDEE method?
What workout/exercise regimen are you doing?1 -
arrowprayer wrote: »I’m just looking for foods that lead to muscle recovery
Outside of just flat out not properly feeding your body for your level of activity, recovery issues are usually more about your training...doing too much...not taking recovery time...too many bouts of high intensity load, etc. For the most part, recovery comes with appropriate rest.
If you aren't eating enough that can lead to fatigue as your body is trying to slow you down relative to the calories you're eating. If you're low carb, this can also lead to fatigue and performance issues. But most often, actual recovery issues are about the way you're training.2 -
The place to start is eating back some percentage of your exercise calories, which you said on your other burn out thread that you do not do.
I'll quote myself from that thread:kshama2001 wrote: »arrowprayer wrote: »Strudders67 wrote: »Do you eat your exercise cals? Or are you eating 1500 cals, burning a load from exercise and effectively eating a NET number that's far fewer cals than you need?
I don’t eat my burned calories
Eating back 0 of your exercise calories is a sure-fire recipe for burnout.
Unlike other sites which use TDEE calculators, MFP uses the NEAT method (Non-Exercise Activity Thermogenesis), and as such this system is designed for exercise calories to be eaten back.
https://support.myfitnesspal.com/hc/en-us/articles/360032625391-How-does-MyFitnessPal-calculate-my-initial-goals-
However, many consider the burns given by MFP to be inflated for them and only eat a percentage, such as 50%, back. Others, however, are able to lose weight while eating 100% of their exercise calories.3 -
Are you female? Do you watch your iron intake?arrowprayer wrote: »I think I burnout because of the food i eat
What would make me recover fast.
Protein powders help but I make mine high calories
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
2 -
arrowprayer wrote: »What do you mean by burning out, and why do you think it is related to the foods you eat? Are you being extremely restrictive?
I eat 1500 cal
Peanut butter without the bread
Cheese
Hot peppers
Oatmeal
Chicken breast
Soups
Shrimp
Protein powder with almond milk
I mean my body feels fatigued
I don’t think it’s the exercise because it’s not that intense, could be sleep tho too but I get about 8 hours
On one of your other recent threads, you ask about how to classify the "HIIT exercises that you see on Instagram". If that's what you're doing, then they're intense . . . it's right in the name, y'know, HIIT = "High Intensity Interval Training".
If you're doing those, they're intense, and intensity causes more physical fatigue (as compared with lower intensity exercise), and can cause burnout. On top of that, if you do basically the same routine too frequently, you aren't giving your muscle groups enough recovery time. Too little recovery time is not only burnout-triggering, but can slow your fitness progress (because the recovery is when muscles build back stronger). No amount or type of food is going to undo all the counter-productive effects of excess exercise intensity or frequency. Harder exercise is not necessarily better exercise, for weight loss OR fitness OR health OR energy level.
further clarification would be is it really HIIIT? Or does OP think that he/she is doing HIIT? A lot of pepole assume they are doing HIIT but are not even close...
I share your concern, in the abstract, about the level of nonsense that's called HIIT these days. The other thread talks about "plank, squats, burpies, lunges". Is it really, truly HIIT?
I think it doesn't matter to my main point: OP reports burnout. OP reports "not that intense" exercise here, but asks questions on another thread about a type of exercise that may be intense, is in theory aiming to be intense (even if not in the traditional CV sense of the term), and exercise of a type that even (IMO) if not objectively intense, can contribute to burnout depending on current fitness level, lack of adequate recovery, etc.
Intense or certain types of under-recovered exercise can contribute to burnout. If that's the problem, poor eating habits can worsen the burnout, but excellent eating habits can't fully make up for it.
As an aside, I've been in the "HIIT" definition and claim-debunking discussion here often, on the "it's overhyped, overrated, often misnamed, and the research misrepresented" side of that argument. I didn't bring it up because it's a sidebar here, IMO. Also, while cross-checking what OP said about HIIT on the other recent thread (which I'd dimly remembered), I ran across a 2018 thread where I'd written a good bit of modern-HIIT-terminology skepticism *in a post by this very same OP*. 😆0 -
arrowprayer wrote: »What do you mean by burning out, and why do you think it is related to the foods you eat? Are you being extremely restrictive?
I eat 1500 cal
Peanut butter without the bread
Cheese
Hot peppers
Oatmeal
Chicken breast
Soups
Shrimp
Protein powder with almond milk
I mean my body feels fatigued
I don’t think it’s the exercise because it’s not that intense, could be sleep tho too but I get about 8 hours
On one of your other recent threads, you ask about how to classify the "HIIT exercises that you see on Instagram". If that's what you're doing, then they're intense . . . it's right in the name, y'know, HIIT = "High Intensity Interval Training".
If you're doing those, they're intense, and intensity causes more physical fatigue (as compared with lower intensity exercise), and can cause burnout. On top of that, if you do basically the same routine too frequently, you aren't giving your muscle groups enough recovery time. Too little recovery time is not only burnout-triggering, but can slow your fitness progress (because the recovery is when muscles build back stronger). No amount or type of food is going to undo all the counter-productive effects of excess exercise intensity or frequency. Harder exercise is not necessarily better exercise, for weight loss OR fitness OR health OR energy level.
further clarification would be is it really HIIIT? Or does OP think that he/she is doing HIIT? A lot of pepole assume they are doing HIIT but are not even close...
I share your concern, in the abstract, about the level of nonsense that's called HIIT these days. The other thread talks about "plank, squats, burpies, lunges". Is it really, truly HIIT?
I think it doesn't matter to my main point: OP reports burnout. OP reports "not that intense" exercise here, but asks questions on another thread about a type of exercise that may be intense, is in theory aiming to be intense (even if not in the traditional CV sense of the term), and exercise of a type that even (IMO) if not objectively intense, can contribute to burnout depending on current fitness level, lack of adequate recovery, etc.
Intense or certain types of under-recovered exercise can contribute to burnout. If that's the problem, poor eating habits can worsen the burnout, but excellent eating habits can't fully make up for it.
As an aside, I've been in the "HIIT" definition and claim-debunking discussion here often, on the "it's overhyped, overrated, often misnamed, and the research misrepresented" side of that argument. I didn't bring it up because it's a sidebar here, IMO. Also, while cross-checking what OP said about HIIT on the other recent thread (which I'd dimly remembered), I ran across a 2018 thread where I'd written a good bit of modern-HIIT-terminology skepticism *in a post by this very same OP*. 😆
The definition of HIIT that I always go by is 30 second burst oh high intensity sprinting/burpies/etc, followed by 30 second rest then repeat.
Tabata Training is fairly well modeled around this concept.
I do walk/jog/sprints on the treadmill but I don't classify them as HIIT but they are not steady state either...0 -
I don't think 95% of people that try it, do HIIT as it's described. I do believe most people do INTERVALS with a perceived rate of 90% but they are really only doing 75%-85%.arrowprayer wrote: »What do you mean by burning out, and why do you think it is related to the foods you eat? Are you being extremely restrictive?
I eat 1500 cal
Peanut butter without the bread
Cheese
Hot peppers
Oatmeal
Chicken breast
Soups
Shrimp
Protein powder with almond milk
I mean my body feels fatigued
I don’t think it’s the exercise because it’s not that intense, could be sleep tho too but I get about 8 hours
On one of your other recent threads, you ask about how to classify the "HIIT exercises that you see on Instagram". If that's what you're doing, then they're intense . . . it's right in the name, y'know, HIIT = "High Intensity Interval Training".
If you're doing those, they're intense, and intensity causes more physical fatigue (as compared with lower intensity exercise), and can cause burnout. On top of that, if you do basically the same routine too frequently, you aren't giving your muscle groups enough recovery time. Too little recovery time is not only burnout-triggering, but can slow your fitness progress (because the recovery is when muscles build back stronger). No amount or type of food is going to undo all the counter-productive effects of excess exercise intensity or frequency. Harder exercise is not necessarily better exercise, for weight loss OR fitness OR health OR energy level.
further clarification would be is it really HIIIT? Or does OP think that he/she is doing HIIT? A lot of pepole assume they are doing HIIT but are not even close...
I share your concern, in the abstract, about the level of nonsense that's called HIIT these days. The other thread talks about "plank, squats, burpies, lunges". Is it really, truly HIIT?
I think it doesn't matter to my main point: OP reports burnout. OP reports "not that intense" exercise here, but asks questions on another thread about a type of exercise that may be intense, is in theory aiming to be intense (even if not in the traditional CV sense of the term), and exercise of a type that even (IMO) if not objectively intense, can contribute to burnout depending on current fitness level, lack of adequate recovery, etc.
Intense or certain types of under-recovered exercise can contribute to burnout. If that's the problem, poor eating habits can worsen the burnout, but excellent eating habits can't fully make up for it.
As an aside, I've been in the "HIIT" definition and claim-debunking discussion here often, on the "it's overhyped, overrated, often misnamed, and the research misrepresented" side of that argument. I didn't bring it up because it's a sidebar here, IMO. Also, while cross-checking what OP said about HIIT on the other recent thread (which I'd dimly remembered), I ran across a 2018 thread where I'd written a good bit of modern-HIIT-terminology skepticism *in a post by this very same OP*. 😆
The definition of HIIT that I always go by is 30 second burst oh high intensity sprinting/burpies/etc, followed by 30 second rest then repeat.
Tabata Training is fairly well modeled around this concept.
I do walk/jog/sprints on the treadmill but I don't classify them as HIIT but they are not steady state either...
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
0 -
kshama2001 wrote: »The place to start is eating back some percentage of your exercise calories, which you said on your other burn out thread that you do not do.
I'll quote myself from that thread:kshama2001 wrote: »arrowprayer wrote: »Strudders67 wrote: »Do you eat your exercise cals? Or are you eating 1500 cals, burning a load from exercise and effectively eating a NET number that's far fewer cals than you need?
I don’t eat my burned calories
Eating back 0 of your exercise calories is a sure-fire recipe for burnout.
Unlike other sites which use TDEE calculators, MFP uses the NEAT method (Non-Exercise Activity Thermogenesis), and as such this system is designed for exercise calories to be eaten back.
https://support.myfitnesspal.com/hc/en-us/articles/360032625391-How-does-MyFitnessPal-calculate-my-initial-goals-
However, many consider the burns given by MFP to be inflated for them and only eat a percentage, such as 50%, back. Others, however, are able to lose weight while eating 100% of their exercise calories.
I agree with this, and what Ann said. If you are doing the same thing every day, you aren't giving your body the time to recover if it truly is HIIT. And if this is a relatively new thing you've started, same thing.
Your foods DO appear to be quite restricted too, if that list is all you eat, although it's hard to tell when your diary is closed and we can't see amounts.1 -
I don't think 95% of people that try it, do HIIT as it's described. I do believe most people do INTERVALS with a perceived rate of 90% but they are really only doing 75%-85%.arrowprayer wrote: »What do you mean by burning out, and why do you think it is related to the foods you eat? Are you being extremely restrictive?
I eat 1500 cal
Peanut butter without the bread
Cheese
Hot peppers
Oatmeal
Chicken breast
Soups
Shrimp
Protein powder with almond milk
I mean my body feels fatigued
I don’t think it’s the exercise because it’s not that intense, could be sleep tho too but I get about 8 hours
On one of your other recent threads, you ask about how to classify the "HIIT exercises that you see on Instagram". If that's what you're doing, then they're intense . . . it's right in the name, y'know, HIIT = "High Intensity Interval Training".
If you're doing those, they're intense, and intensity causes more physical fatigue (as compared with lower intensity exercise), and can cause burnout. On top of that, if you do basically the same routine too frequently, you aren't giving your muscle groups enough recovery time. Too little recovery time is not only burnout-triggering, but can slow your fitness progress (because the recovery is when muscles build back stronger). No amount or type of food is going to undo all the counter-productive effects of excess exercise intensity or frequency. Harder exercise is not necessarily better exercise, for weight loss OR fitness OR health OR energy level.
further clarification would be is it really HIIIT? Or does OP think that he/she is doing HIIT? A lot of pepole assume they are doing HIIT but are not even close...
I share your concern, in the abstract, about the level of nonsense that's called HIIT these days. The other thread talks about "plank, squats, burpies, lunges". Is it really, truly HIIT?
I think it doesn't matter to my main point: OP reports burnout. OP reports "not that intense" exercise here, but asks questions on another thread about a type of exercise that may be intense, is in theory aiming to be intense (even if not in the traditional CV sense of the term), and exercise of a type that even (IMO) if not objectively intense, can contribute to burnout depending on current fitness level, lack of adequate recovery, etc.
Intense or certain types of under-recovered exercise can contribute to burnout. If that's the problem, poor eating habits can worsen the burnout, but excellent eating habits can't fully make up for it.
As an aside, I've been in the "HIIT" definition and claim-debunking discussion here often, on the "it's overhyped, overrated, often misnamed, and the research misrepresented" side of that argument. I didn't bring it up because it's a sidebar here, IMO. Also, while cross-checking what OP said about HIIT on the other recent thread (which I'd dimly remembered), I ran across a 2018 thread where I'd written a good bit of modern-HIIT-terminology skepticism *in a post by this very same OP*. 😆
The definition of HIIT that I always go by is 30 second burst oh high intensity sprinting/burpies/etc, followed by 30 second rest then repeat.
Tabata Training is fairly well modeled around this concept.
I do walk/jog/sprints on the treadmill but I don't classify them as HIIT but they are not steady state either...
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
Right, they are more likely doing interval training...0 -
I don't think 95% of people that try it, do HIIT as it's described. I do believe most people do INTERVALS with a perceived rate of 90% but they are really only doing 75%-85%.arrowprayer wrote: »What do you mean by burning out, and why do you think it is related to the foods you eat? Are you being extremely restrictive?
I eat 1500 cal
Peanut butter without the bread
Cheese
Hot peppers
Oatmeal
Chicken breast
Soups
Shrimp
Protein powder with almond milk
I mean my body feels fatigued
I don’t think it’s the exercise because it’s not that intense, could be sleep tho too but I get about 8 hours
On one of your other recent threads, you ask about how to classify the "HIIT exercises that you see on Instagram". If that's what you're doing, then they're intense . . . it's right in the name, y'know, HIIT = "High Intensity Interval Training".
If you're doing those, they're intense, and intensity causes more physical fatigue (as compared with lower intensity exercise), and can cause burnout. On top of that, if you do basically the same routine too frequently, you aren't giving your muscle groups enough recovery time. Too little recovery time is not only burnout-triggering, but can slow your fitness progress (because the recovery is when muscles build back stronger). No amount or type of food is going to undo all the counter-productive effects of excess exercise intensity or frequency. Harder exercise is not necessarily better exercise, for weight loss OR fitness OR health OR energy level.
further clarification would be is it really HIIIT? Or does OP think that he/she is doing HIIT? A lot of pepole assume they are doing HIIT but are not even close...
I share your concern, in the abstract, about the level of nonsense that's called HIIT these days. The other thread talks about "plank, squats, burpies, lunges". Is it really, truly HIIT?
I think it doesn't matter to my main point: OP reports burnout. OP reports "not that intense" exercise here, but asks questions on another thread about a type of exercise that may be intense, is in theory aiming to be intense (even if not in the traditional CV sense of the term), and exercise of a type that even (IMO) if not objectively intense, can contribute to burnout depending on current fitness level, lack of adequate recovery, etc.
Intense or certain types of under-recovered exercise can contribute to burnout. If that's the problem, poor eating habits can worsen the burnout, but excellent eating habits can't fully make up for it.
As an aside, I've been in the "HIIT" definition and claim-debunking discussion here often, on the "it's overhyped, overrated, often misnamed, and the research misrepresented" side of that argument. I didn't bring it up because it's a sidebar here, IMO. Also, while cross-checking what OP said about HIIT on the other recent thread (which I'd dimly remembered), I ran across a 2018 thread where I'd written a good bit of modern-HIIT-terminology skepticism *in a post by this very same OP*. 😆
The definition of HIIT that I always go by is 30 second burst oh high intensity sprinting/burpies/etc, followed by 30 second rest then repeat.
Tabata Training is fairly well modeled around this concept.
I do walk/jog/sprints on the treadmill but I don't classify them as HIIT but they are not steady state either...
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
Right, they are more likely doing interval training...
But the correct definition really doesn't matter here, I still think, in terms of the OP question. Sure, it's always good to use accurate terms.
If OP is doing the exercises that are relatively energetic for them, or doing the same round of bodyweight/calisthenics exercises day after day without the base fitness to handle one or the other of those things, that can contribute to or possibly even cause the reported physical burnout, when repeated over a period of time.
Asking about "HIIT exercises" on one thread while saying "exercise is not that intense" on another caused me a little bit of cognitive dissonance. That's my problem, not OP's . . . but exercise is relevant as a potential cause of burnout, and food is not a panacea.0 -
I don't think 95% of people that try it, do HIIT as it's described. I do believe most people do INTERVALS with a perceived rate of 90% but they are really only doing 75%-85%.arrowprayer wrote: »What do you mean by burning out, and why do you think it is related to the foods you eat? Are you being extremely restrictive?
I eat 1500 cal
Peanut butter without the bread
Cheese
Hot peppers
Oatmeal
Chicken breast
Soups
Shrimp
Protein powder with almond milk
I mean my body feels fatigued
I don’t think it’s the exercise because it’s not that intense, could be sleep tho too but I get about 8 hours
On one of your other recent threads, you ask about how to classify the "HIIT exercises that you see on Instagram". If that's what you're doing, then they're intense . . . it's right in the name, y'know, HIIT = "High Intensity Interval Training".
If you're doing those, they're intense, and intensity causes more physical fatigue (as compared with lower intensity exercise), and can cause burnout. On top of that, if you do basically the same routine too frequently, you aren't giving your muscle groups enough recovery time. Too little recovery time is not only burnout-triggering, but can slow your fitness progress (because the recovery is when muscles build back stronger). No amount or type of food is going to undo all the counter-productive effects of excess exercise intensity or frequency. Harder exercise is not necessarily better exercise, for weight loss OR fitness OR health OR energy level.
further clarification would be is it really HIIIT? Or does OP think that he/she is doing HIIT? A lot of pepole assume they are doing HIIT but are not even close...
I share your concern, in the abstract, about the level of nonsense that's called HIIT these days. The other thread talks about "plank, squats, burpies, lunges". Is it really, truly HIIT?
I think it doesn't matter to my main point: OP reports burnout. OP reports "not that intense" exercise here, but asks questions on another thread about a type of exercise that may be intense, is in theory aiming to be intense (even if not in the traditional CV sense of the term), and exercise of a type that even (IMO) if not objectively intense, can contribute to burnout depending on current fitness level, lack of adequate recovery, etc.
Intense or certain types of under-recovered exercise can contribute to burnout. If that's the problem, poor eating habits can worsen the burnout, but excellent eating habits can't fully make up for it.
As an aside, I've been in the "HIIT" definition and claim-debunking discussion here often, on the "it's overhyped, overrated, often misnamed, and the research misrepresented" side of that argument. I didn't bring it up because it's a sidebar here, IMO. Also, while cross-checking what OP said about HIIT on the other recent thread (which I'd dimly remembered), I ran across a 2018 thread where I'd written a good bit of modern-HIIT-terminology skepticism *in a post by this very same OP*. 😆
The definition of HIIT that I always go by is 30 second burst oh high intensity sprinting/burpies/etc, followed by 30 second rest then repeat.
Tabata Training is fairly well modeled around this concept.
I do walk/jog/sprints on the treadmill but I don't classify them as HIIT but they are not steady state either...
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
Right, they are more likely doing interval training...
But the correct definition really doesn't matter here, I still think, in terms of the OP question. Sure, it's always good to use accurate terms.
If OP is doing the exercises that are relatively energetic for them, or doing the same round of bodyweight/calisthenics exercises day after day without the base fitness to handle one or the other of those things, that can contribute to or possibly even cause the reported physical burnout, when repeated over a period of time.
Asking about "HIIT exercises" on one thread while saying "exercise is not that intense" on another caused me a little bit of cognitive dissonance. That's my problem, not OP's . . . but exercise is relevant as a potential cause of burnout, and food is not a panacea.
I agree. But it does help to know intensity of exercise when OP is referring to burnout.
I feel like I still don’t fully understand what op is burned out on. But maybe I missed it1 -
I don't think 95% of people that try it, do HIIT as it's described. I do believe most people do INTERVALS with a perceived rate of 90% but they are really only doing 75%-85%.arrowprayer wrote: »What do you mean by burning out, and why do you think it is related to the foods you eat? Are you being extremely restrictive?
I eat 1500 cal
Peanut butter without the bread
Cheese
Hot peppers
Oatmeal
Chicken breast
Soups
Shrimp
Protein powder with almond milk
I mean my body feels fatigued
I don’t think it’s the exercise because it’s not that intense, could be sleep tho too but I get about 8 hours
On one of your other recent threads, you ask about how to classify the "HIIT exercises that you see on Instagram". If that's what you're doing, then they're intense . . . it's right in the name, y'know, HIIT = "High Intensity Interval Training".
If you're doing those, they're intense, and intensity causes more physical fatigue (as compared with lower intensity exercise), and can cause burnout. On top of that, if you do basically the same routine too frequently, you aren't giving your muscle groups enough recovery time. Too little recovery time is not only burnout-triggering, but can slow your fitness progress (because the recovery is when muscles build back stronger). No amount or type of food is going to undo all the counter-productive effects of excess exercise intensity or frequency. Harder exercise is not necessarily better exercise, for weight loss OR fitness OR health OR energy level.
further clarification would be is it really HIIIT? Or does OP think that he/she is doing HIIT? A lot of pepole assume they are doing HIIT but are not even close...
I share your concern, in the abstract, about the level of nonsense that's called HIIT these days. The other thread talks about "plank, squats, burpies, lunges". Is it really, truly HIIT?
I think it doesn't matter to my main point: OP reports burnout. OP reports "not that intense" exercise here, but asks questions on another thread about a type of exercise that may be intense, is in theory aiming to be intense (even if not in the traditional CV sense of the term), and exercise of a type that even (IMO) if not objectively intense, can contribute to burnout depending on current fitness level, lack of adequate recovery, etc.
Intense or certain types of under-recovered exercise can contribute to burnout. If that's the problem, poor eating habits can worsen the burnout, but excellent eating habits can't fully make up for it.
As an aside, I've been in the "HIIT" definition and claim-debunking discussion here often, on the "it's overhyped, overrated, often misnamed, and the research misrepresented" side of that argument. I didn't bring it up because it's a sidebar here, IMO. Also, while cross-checking what OP said about HIIT on the other recent thread (which I'd dimly remembered), I ran across a 2018 thread where I'd written a good bit of modern-HIIT-terminology skepticism *in a post by this very same OP*. 😆
The definition of HIIT that I always go by is 30 second burst oh high intensity sprinting/burpies/etc, followed by 30 second rest then repeat.
Tabata Training is fairly well modeled around this concept.
I do walk/jog/sprints on the treadmill but I don't classify them as HIIT but they are not steady state either...
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Right, they are more likely doing interval training...
But the correct definition really doesn't matter here, I still think, in terms of the OP question. Sure, it's always good to use accurate terms.
If OP is doing the exercises that are relatively energetic for them, or doing the same round of bodyweight/calisthenics exercises day after day without the base fitness to handle one or the other of those things, that can contribute to or possibly even cause the reported physical burnout, when repeated over a period of time.
Asking about "HIIT exercises" on one thread while saying "exercise is not that intense" on another caused me a little bit of cognitive dissonance. That's my problem, not OP's . . . but exercise is relevant as a potential cause of burnout, and food is not a panacea.
I agree. But it does help to know intensity of exercise when OP is referring to burnout.
I feel like I still don’t fully understand what op is burned out on. But maybe I missed it
Yeah, unclear. Hence speculation, by me and others.
I think this is the only relevant bit we got (the bolded, primarily):arrowprayer wrote: »What do you mean by burning out, and why do you think it is related to the foods you eat? Are you being extremely restrictive?
I eat 1500 cal
Peanut butter without the bread
Cheese
Hot peppers
Oatmeal
Chicken breast
Soups
Shrimp
Protein powder with almond milk
I mean my body feels fatigued
I don’t think it’s the exercise because it’s not that intense, could be sleep tho too but I get about 8 hours0
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