Overtraining?

paulaGetshealthy

Without getting into it too much, I have been exercising like a mad woman for the past month. I'll usually go to the gym 2+ hours a day, 6 days a week. Here is my work out schedule for the past few weeks:

Monday: Cycle class 60 minutes + RIPPED (acronym; stands for Resistance, Intervals, Power, Plyo, Endurance, Diet) 60 minutes + Strength 50 minutes
Tuesday: Cardio Kickboxing 60 minutes + Strength 60 minutes
Wednesday: Strength 60 minutes + Core 30 minutes + HIIT treadmill & elliptical 60 minutes
Thursday: Pilates 60 minutes + RIPPED 60 minutes
Friday: Rest Day
Saturday: Cycle 60 minutes + RIPPED 60 minutes
Sunday: RIPPED 60 minutes + HIIT Treadmill & Elliptical 60 minutes

After I exercise I feel an extreme emotional low. Could I be overtraining?

lizard053

You could be overtraining, or under eating, or both! If you are feeling really tired and drained all the time, you have nothing left in your energy stores. Since I can't see your diary, I can't tell if you're not getting enough nutrition to support such a HUGE workout schedule!

Cr357

You need more cals..

thatsnumberwang

Chime in with how much you're eating (including how much protein) and how much you're sleeping.

But even if you're doing perfectly with both of those things, you probably *are* overtraining. Muscle can only grow and repair during rest, and you're not really giving your body a chance to do that. Which means you're scorching calories like a mad woman, but not really giving yourself a chance to get stronger - you're just wearing yourself out. Try incorporating an extra rest day or two in there - I bet you'll feel a whole lot better physically and emotionally.

Pronoiac

Wow, that is an assertive schedule! Overtraining is a likley suspect, but it often goes hand in hand with nutritional imbalance.

How much a of a calorie deficit are you usually operating in? Do you engage in specific recovery activiites in between sessions, or on your off day? Also, did you work up to that activity level or just jump up to it?

karenmi

A healthy lifestyle is all about BALANCE - eating well, exercising in a healthy way, having fun, being social and knowing when to have some down time just for you. If you're happy spending that much time at the gym then I guess it's OK, but it doesn't sound like your body is!

taso42

Train smarter, not longer. 3x / week with a comprehensive strength training program and 0-3x/week doing 30-60 minutes of cardio is all you really need.

AlsDonkBoxSquat

You could be overtraining, or under eating, or both! If you are feeling really tired and drained all the time, you have nothing left in your energy stores. Since I can't see your diary, I can't tell if you're not getting enough nutrition to support such a HUGE workout schedule!

Pretty much this. overtraining, under eating, or both. I found that my body works best with 6 - 10 hours and no more of strenuous exercise per week (aiming for about 50/50 cardio and weights). When I'm training for something (like a race) I change my mix up and add some hours as necessary. I work full time, have a family, have friends, have responsibilities, and while exercise is my time, it's not really down time . . . the body needs rest to repair and down time to replenish.

lwoods34

Without getting into it too much, I have been exercising like a mad woman for the past month. I'll usually go to the gym 2+ hours a day, 6 days a week. Here is my work out schedule for the past few weeks:

Monday: Cycle class 60 minutes + RIPPED (acronym; stands for Resistance, Intervals, Power, Plyo, Endurance, Diet) 60 minutes + Strength 50 minutes
Tuesday: Cardio Kickboxing 60 minutes + Strength 60 minutes
Wednesday: Strength 60 minutes + Core 30 minutes + HIIT treadmill & elliptical 60 minutes
Thursday: Pilates 60 minutes + RIPPED 60 minutes
Friday: Rest Day
Saturday: Cycle 60 minutes + RIPPED 60 minutes
Sunday: RIPPED 60 minutes + HIIT Treadmill & Elliptical 60 minutes

After I exercise I feel an extreme emotional low. Could I be overtraining?

I understand where you are coming from, but like someone else said without really seeing your diary, we cant really make any suggestions. I workout alot (6 days per week, 2+ hrs a day); its my job! So I burn alot of calories (anywhere between 12-1500 depending on the day and the workout). if you are feeling emotionally drained especially if you arent fueling your body for your workouts, I would say you are overtraining.

Signs of overtraining are:
depression
mood swings
your body is taking longer to recover from previous day's workout
you are experiencing excess muscle soreness and fatigue
your workouts seems harder than usual even though its the same workout you have done before

You could also be feeling this way because you arent eating enough food to fuel your body and your workouts! What you need to ask yourself is what are you goals and if you really need to be exercising this much in order to get there.

Phrak

Holy crap, that work-load is super high. Why are you doing this to yourself? Losing weight? If so id reduce that workload a lot. Ill use a little quote "A caloric deficit is a recovery deficit". If you are feeling like ****, that means you are taxing your body to much, and your are not allowing it to repair itself.

paulaGetshealthy

For me exercise isn't just about the physical effects. It makes me feel good. I like the endorphin rush. It's kinda like an addiction.

I generally take in a TON of protein (30% or more of my cals come from protein), and I eat lots of fruits & veggies because I don't like taking multivitamins.

In terms of my calorie intake, I recently lowered my intake per a personal trainer's suggestion.

gsager

When I first started MFP I worked out every day for 150 days and finally hurt my ankle, I didn't twist it or anything just over did it with no breaks. You are doing a lot but you are taking a day off. I wish that I had paced myself better since its taking for ever to get my ankle better. Just be careful and get enough rest a calories. I think the thing that made it possible for me to go so long was that I take in enough calories. Make sure that you eat back your exercise calories....

lizard053

For me exercise isn't just about the physical effects. It makes me feel good. I like the endorphin rush. It's kinda like an addiction.

I generally take in a TON of protein (30% or more of my cals come from protein), and I eat lots of fruits & veggies because I don't like taking multivitamins.

In terms of my calorie intake, I recently lowered my intake per a personal trainer's suggestion.

I'm the same way about the endorphin rush. Whole reason to work out! Sounds like you eat healthy too. I don't think you needed to lower your calorie intake though, if anything, being as close to goal as you are, you need more. But if you feel low after a workout, you're not getting the endorphin rush. They keep me floating for hours post-workout. Perhaps you need to eat more protein immediately following a workout. That way your muscles have something to work with to heal!

Rae6503

For me exercise isn't just about the physical effects. It makes me feel good. I like the endorphin rush. It's kinda like an addiction.

I generally take in a TON of protein (30% or more of my cals come from protein), and I eat lots of fruits & veggies because I don't like taking multivitamins.

In terms of my calorie intake, I recently lowered my intake per a personal trainer's suggestion.

Personal trainers aren't nutritionists. I'd re-think lowering your calories.

lwoods34

For me exercise isn't just about the physical effects. It makes me feel good. I like the endorphin rush. It's kinda like an addiction.

I generally take in a TON of protein (30% or more of my cals come from protein), and I eat lots of fruits & veggies because I don't like taking multivitamins.

In terms of my calorie intake, I recently lowered my intake per a personal trainer's suggestion.

How many calories are you eating right now to support your workouts??

paulaGetshealthy

At first I was eating from 1500-1900 a day (not netting, eating).

I've decreased it to 1300-1500 a day, because I hit a plateau. It's actually been working...

But okay, I'll stop being stubborn and increase the intake a bit, and take an extra rest day. Tuesdays and Fridays will be my rest days. Or should they be consecutive?

lwoods34

For me exercise isn't just about the physical effects. It makes me feel good. I like the endorphin rush. It's kinda like an addiction.

I generally take in a TON of protein (30% or more of my cals come from protein), and I eat lots of fruits & veggies because I don't like taking multivitamins.

In terms of my calorie intake, I recently lowered my intake per a personal trainer's suggestion.

Personal trainers aren't nutritionists. I'd re-think lowering your calories.

No, personal trainers are not nutritionists, but we CAN give the basic guidelines without going beyond our scope of practice. Our certification teaches us about caloric intake and yes there is a very fine line regarding giving out nutrition information but we are within our scope of practice by giving the basic guidelines for how many calories someone should eat based upon their activity level.

lizard053

Rest days do not need to be consecutive.

When you cut the calories, did you feel good a week or two, then start having these low down feelings? If that's true, then the dropping the calories is exactly the reason for it. I think you should be netting at least 1500 calories a day with that workout schedule!

lwoods34

At first I was eating from 1500-1900 a day (not netting, eating).

I've decreased it to 1300-1500 a day, because I hit a plateau. It's actually been working...

But okay, I'll stop being stubborn and increase the intake a bit, and take an extra rest day. Tuesdays and Fridays will be my rest days. Or should they be consecutive?

I dont know how many calories you are burning per day but for me personally I burn between 12-1500 per day and Im eating over 2,000+ per day (not netting). I eat that much to fuel my body and to fuel my workouts. Of course if I wasnt working out as much as I do, I wouldnt be eating as much but if you are only eating 1300-1500 per day that is no where need enough food to support your body and your workouts. You will definitely be left feeling emotionally tired AND physically tired.

As for your rest days, you can take them back to back OR split them up. Your choice.

lwoods34

Rest days do not need to be consecutive.

When you cut the calories, did you feel good a week or two, then start having these low down feelings? If that's true, then the dropping the calories is exactly the reason for it. I think you should be netting at least 1500 calories a day with that workout schedule!
[/quote

People will feel differently about the whole "netting thing" but I honestly dont pay attention to it really. A MFP actually deleted me because I was netting under 1200 or what she thought I should be netting. Yes I net under 1000 but there is NO WAY my body would be able to function if I truely only netted 700 calories. I wouldnt be able to get out of bed, let alone do the kind of workouts that I do if I truely only took in 700 calories. For you to net 1500 calories, depending again on how many calories you burn for your workouts, you are looking at eating close to 3000 calories.

For example, today I burned a little over 1500 calories for my workouts. MFP has me set at 1430 which means that I need to eat 2900 calories for the day in order to net back my 1430. If I ate that much, I would actually GAIN weight. I know that because its happened before. Right now, Im losing about 1/2 lb to 1 lb per week eating anywhere between 22-2300.

You might just have to play around with your numbers a little bit to see what works for YOU. Different things will work for different people. There is no such things as one size fits its when it comes to weight loss.

ahealthy4u

You maybe getting burned out for pushing so hard so fast

revadiana

For me exercise isn't just about the physical effects. It makes me feel good. I like the endorphin rush. It's kinda like an addiction.

I hear you. I did almost 700 min last week between the elliptical, crossfit and tabata. It would have been more, but my gym is transitioning to new location. LOL

secretlobster

Train smarter, not longer. 3x / week with a comprehensive strength training program and 0-3x/week doing 30-60 minutes of cardio is all you really need.

Quoted for truth.
And because I'm of the same mindset, I think you should really reduce your cardio. You are burning your body out. Endorphins feel good at the time but if you're emotionally low after a workout, that's a sure sign that you are exhausting yourself too frequently.

Here's what I would suggest for the next couple of weeks:
Move around a lot during your normal day. Don't get on a treadmill for 60 minutes - Instead, 4-5 days a week, try intervals of sprinting and rest (walking) for 20-30 minutes. This is also how you will increase your overall endurance.

If you're a marathon runner and you really enjoy running for long periods of time, then by all means continue doing it... But it's not necessary at all. If you're spending 2+ hours at the gym, you are not maximizing efficiency.

callmeBAM

I agree with the guy who said "Train smarter, not longer." As science catches up with fitness and nutrition, it's being realized that shorter more intense workouts are much more beneficial than longer cardiocentric workouts.

PLEASE at least look this up: High-intensity interval training. Info from wikipedia (so it's gotta be true! j/k) "short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning."

Just my two pennies. Proud of you for opening up and asking. Most people are to prideful to ask for help!
Even Socrates is credited with saying "As for me, all I know is that I know nothing".

solpwr

Not necessarily overtraining but you could be Bonking. Runners and cyclists "bonk" usually in the second hour of maximum or even sub-maximum effort when their body exhausts all of its glycogen stores. Without adding some fuel, it is impossible to continue at the highest level past 80 minutes. It usually sets in earlier. That's why time trial races for cyclists are engineered to be about an hour long. Maximum effort, no need for fuel during the race.

taso42

I totally "get" doing cardio for pure enjoyment. I was on major kick over the summer, doing a lot more running and cycling than usual, but my food intake on those heavy cardio days went up to compensate.

I think the key - not for this problem in particular, but for calorie counter people in general - is to have a realistic and pretty accurate way to measure your expenditure and intake; and keep a sane and reasonable calorie deficit. For you at this stage, I think 500 cals/day deficit would be sane and reasonable.

Without going into any calculations, it should be pretty clear to see that eating 1300/day while doing 2 hours of cardio is pretty unreasonable If the 1300 were net calories, then maybe. But even that seems pretty low compared to what many of the fit and active women on this site take in.

callmeBAM

Without going into any calculations, it should be pretty clear to see that eating 1300/day while doing 2 hours of cardio is pretty unreasonable If the 1300 were net calories, then maybe. But even that seems pretty low compared to what many of the fit and active women on this site take in.

Def agree with that!

shockedsoshocked

In my personal opinion I'd say you were doing too much, and not eating enough. If you've only been doing this for a month you're probably "over-reaching" as opposed to "over-trained", which is usually a long term chronic condition. However I'd say you're at a serious risk of going down that road if you don't scale it back a bit, and that will potentially take months to get over.

1500kcal or whatever you've said your personal trainer has you on is insanely low for your activity level.