Over training
jimmeezwyf
Posts: 140 Member
I need to know if I am over training.
6 days a week I am walking 3.3 miles through hilly terrain with a 40 lbs. pack on in the A.M. Takes about an hour and 5 minutes.
7 days a week I walk 1.9 miles up and down a steep hill (1/2 of that is uphill very steep) with a 40 lbs. pack on in the P.M. Takes about 45 minutes.
3-4 days a week I do heavy weights for 20 minutes.
I need to lose at least 80 lbs. to be within my healthy weight range.
I was told this was not enough exercise a few weeks back and I should only be eating 1200 calories a day.
I decided to rest completely today and only did the A.M. 3.3 yesterday.
After two weeks of this I am so so tired.
I wasn't losing any weight eating all my calories back so I cut them to about 1500 and still no weight loss.
As of today I cut calories to 1200 hoping to see results.
I need advice please.
6 days a week I am walking 3.3 miles through hilly terrain with a 40 lbs. pack on in the A.M. Takes about an hour and 5 minutes.
7 days a week I walk 1.9 miles up and down a steep hill (1/2 of that is uphill very steep) with a 40 lbs. pack on in the P.M. Takes about 45 minutes.
3-4 days a week I do heavy weights for 20 minutes.
I need to lose at least 80 lbs. to be within my healthy weight range.
I was told this was not enough exercise a few weeks back and I should only be eating 1200 calories a day.
I decided to rest completely today and only did the A.M. 3.3 yesterday.
After two weeks of this I am so so tired.
I wasn't losing any weight eating all my calories back so I cut them to about 1500 and still no weight loss.
As of today I cut calories to 1200 hoping to see results.
I need advice please.
0
Replies
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So let me get this straight, you basically hike with a pack for 1:50 6 days a week, a 45 minute hike with a pack for your "rest" day and lift for 20 minutes 3-4 days a week on top of that?
Can you please give me your age, height, weight, gender?0 -
I need to know if I am over training.
6 days a week I am walking 3.3 miles through hilly terrain with a 40 lbs. pack on in the A.M. Takes about an hour and 5 minutes.
7 days a week I walk 1.9 miles up and down a steep hill (1/2 of that is uphill very steep) with a 40 lbs. pack on in the P.M. Takes about 45 minutes.
3-4 days a week I do heavy weights for 20 minutes.
I need to lose at least 80 lbs. to be within my healthy weight range.
I was told this was not enough exercise a few weeks back and I should only be eating 1200 calories a day.
I decided to rest completely today and only did the A.M. 3.3 yesterday.
After two weeks of this I am so so tired.
I wasn't losing any weight eating all my calories back so I cut them to about 1500 and still no weight loss.
As of today I cut calories to 1200 hoping to see results.
I need advice please.
And yes, you're overtraining. Drop the pack.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Yes you're overtraining. A HUGE component of overtraining is nutrition, and if you have 80lbs to lose, 2 hrs a day of exercise on 1200 or 1500 calories is probably not enough food. There are some conditions that would make me wrong in assuming this, but for the vast majority of the population that's not enough calories, unless you're talking net cals. I would be exhausted too!
What's the 40-lb pack about? Are you carrying something you need or is it just for added resistance? If you have 80 lbs to lose, you already have more than enough resistance and stress on your joints, I would de-load unless it's something absolutely necessary.
Also, it sounds like you may have only been doing this for 2 weeks- in which case you need to give yourself some more time. Fast weight loss is short-lived weight loss. Don't fall in to a trap of making adjustments every few days and not allowing yourself the time to see if your adjustments are working. Relax a little bit.0 -
Thanks for the help because I really need it0
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Thanks for taking the time to help I do understand how diet and exercise is important. I gained my weight due to some unforeseen circumstances. Two years ago I was 135-140 lbs. I always fluctuated 10 lbs. I walked and was pretty active most of my life. Pregnancy is why my weight has fluctuated in the past but it's always come off. The difference between then and now is that I didn't care that it would take a couple years to come off, never thought about it, just stayed active. This time I want it off A.S.A.P. HELP PLEASE!?
34
5'6"
233 lbs.
F0 -
I only did 30 mins a day (5km Run) and ate back all my calories every time. I was consistently losing 1kg per week. My point.....you're way way way over training and not eating anywhere near enough. It doesn't matter how much or little weight you have to lose, you can't do that much exercise without the right amount of food and expect to lose weight. If I did that much exercise I'd be able to eat 3000-4000 calories a day easy.0
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The usual intent of exercise is to make the body stronger for whatever you are doing, or in general.
That can be heart health, as well as muscle, agility, ect.
The getting better/stronger only happens when the body recovers from a load placed on it.
If it has neither the time (not enough rest) nor the energy (not enough good food), then it won't be able to do that.
Result is while you will see some improvement for a little while compared to a level of having done nothing previously, you will not see the progress that is possible with proper rest and diet.
You can over train in a cardio sense and you find your whole system starts almost falling apart, resting heart rate goes back up from initially going down, breathing is no longer providing what it used to, performance goes down, sleep is effected, ect.
Same with muscle, you work a load each day, tears them down, they don't get built back up better and eventually not even the same as they were, your performance suffers.
The body can even do some balancing acts in here too, rob from other metabolic activities to provide what the exercise is asking the body to do, then you find nails or hair not growing as fast, skin being dry, calcium being pulled out of teeth (oh yeah) and bones, muscle that isn't being worked catabolized and used for energy, ect.
Now, if you ate really well, that routine could probably become not such a hard effort and your performance at it would increase.
Or, you could provide some rest days in there for better recovery and eat decently enough to allow full repair and improvement.
But it appears bad combo you got going on there.0 -
You all are helping me a lot. I figured I was over doing it. A supposed trainer told me I wasn't exercising enough to get the weight off fast enough so I took it as I needed to go heavier and harder. He also told me I was eating too many calories and I should only be eating 1200 cal.
Took a nap today and will start anew tomorrow! I'm feeling good now. Thanks!0 -
When I use the Scooby calculator for you I get the following info:
http://scoobysworkshop.com/accurate-calorie-calculator/
BMR: 1777
TDEE: 3065 (est. 5-6 hours strenuous activity weekly, and this could be higher)
20% Cut: 2452 calories/day to lose 5 lbs/mo
Even if you cut 25% - 2299 calories/day
I'm 5'7", 37 years old, female, 168 lbs. I run about 45km/week and do 2 cross training sessions of 45-60mins each with one rest day. I eat - on average - 2100 calories/day and have lost 11 lbs in 7 weeks like this.0 -
When I use the Scooby calculator for you I get the following info:
http://scoobysworkshop.com/accurate-calorie-calculator/
BMR: 1777
TDEE: 3065 (est. 5-6 hours strenuous activity weekly, and this could be higher)
20% Cut: 2452 calories/day to lose 5 lbs/mo
Even if you cut 25% - 2299 calories/day
I'm 5'7", 37 years old, female, 168 lbs. I run about 45km/week and do 2 cross training sessions of 45-60mins each with one rest day. I eat - on average - 2100 calories/day and have lost 11 lbs in 7 weeks like this.
^^Great post. Give this a try, and give it some time, too. When you jump up in calories you can expect to see a temporary weight fluctuation, which is normal and will go away with time if you stick with the program. Use your calories wisely, lots of protein, less refined sugars. You will get there!0 -
NO SHE IS NOT OVERTRAINING. Good gawd, seriously? You consider this overtraining? I pity you guys looking at anyone working on the rigs hauling hundreds of pounds for hundreds of reps every days for 12 hour shifts, for days on end.... It's a wonder they have any muscles left from all the 'overtraining' they must be doing....
There is NOT SUCH THING called overtraining for the extreme vast majority of people doing work. It's a condition thats VERY hard to achieve where you push yourself to progressive overload over and over before the body has adiquaite rest. And what she isdoing is NOT pushing you anywhere near progressive overload.
It's near impossible to overtrain for most people. It's VERY easy to undereat, and undersleep.... 2 totally different things.0 -
NO SHE IS NOT OVERTRAINING. Good gawd, seriously? You consider this overtraining? I pity you guys looking at anyone working on the rigs hauling hundreds of pounds for hundreds of reps every days for 12 hour shifts, for days on end.... It's a wonder they have any muscles left from all the 'overtraining' they must be doing....
There is NOT SUCH THING called overtraining for the extreme vast majority of people doing work. It's a condition thats VERY hard to achieve where you push yourself to progressive overload over and over before the body has adiquaite rest. And what she isdoing is NOT pushing you anywhere near progressive overload.
It's near impossible to overtrain for most people. It's VERY easy to undereat, and undersleep.... 2 totally different things.
How much do those guys eat? Terrible example on so many levels to compare to.
And those things are not different actually - might want to read up on the symptoms of overtraining, one of which is undersleeping, which then accelerates the problems.
Overtraining impossible for most people? Consider your context here on MFP before believing that, people eating on a deficit, many times bigger than realistic, jumping into workout routines never done before.
You haven't frankly been here long enough to know the context of the avg user on this site.0 -
NO SHE IS NOT OVERTRAINING. Good gawd, seriously? You consider this overtraining? I pity you guys looking at anyone working on the rigs hauling hundreds of pounds for hundreds of reps every days for 12 hour shifts, for days on end.... It's a wonder they have any muscles left from all the 'overtraining' they must be doing....
There is NOT SUCH THING called overtraining for the extreme vast majority of people doing work. It's a condition thats VERY hard to achieve where you push yourself to progressive overload over and over before the body has adiquaite rest. And what she isdoing is NOT pushing you anywhere near progressive overload.
It's near impossible to overtrain for most people. It's VERY easy to undereat, and undersleep.... 2 totally different things.
How much do those guys eat? Terrible example on so many levels to compare to.
And those things are not different actually - might want to read up on the symptoms of overtraining, one of which is undersleeping, which then accelerates the problems.
Overtraining impossible for most people? Consider your context here on MFP before believing that, people eating on a deficit, many times bigger than realistic, jumping into workout routines never done before.
You haven't frankly been here long enough to know the context of the avg user on this site.
That is NOT overtraining though what you're describing. thats undereating and undersleeping. Overtraining is very specific, and yes I know the symptoms, as I've done it once before. You lose strength, you feel like crap, depression sinks in, lethargy, etc. It's when you slam your CNS past the point of reasonable recovery. And I hate to break it to you, there is zero context in which going for a hike would do it...0 -
Probably not overtraining as that is a specific condition that takes a long time and a whole lot of effort to reach. You may be overreaching and undereating. Take a day or two of reduced exercise and try to get 8 hours of sleep.
Also, if you just started exercising a couple of weeks ago, 7 days a week is probably too much. Dial it back to around 4 or 5 days of hard effort and if you want take easy walks on the other days. As your fitness inproves you can then increase the amount of exercise you are doing without feeling wiped out.0 -
You all are helping me a lot. I figured I was over doing it. A supposed trainer told me I wasn't exercising enough to get the weight off fast enough so I took it as I needed to go heavier and harder. He also told me I was eating too many calories and I should only be eating 1200 cal.
Took a nap today and will start anew tomorrow! I'm feeling good now. Thanks!
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Thanks guys! I've been working out since April and gradually picked up the pace as I went. I didn't just slam into this routine. I am not new to exercise or being active either. I gained all my weight in the past couple of years due to two pregnancies. Prior I was in shape and a very active 140 lbs. I think people are correct in saying I'm not getting enough calories and rest periods in between.0
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NO SHE IS NOT OVERTRAINING. Good gawd, seriously? You consider this overtraining? I pity you guys looking at anyone working on the rigs hauling hundreds of pounds for hundreds of reps every days for 12 hour shifts, for days on end.... It's a wonder they have any muscles left from all the 'overtraining' they must be doing....
There is NOT SUCH THING called overtraining for the extreme vast majority of people doing work. It's a condition thats VERY hard to achieve where you push yourself to progressive overload over and over before the body has adiquaite rest. And what she isdoing is NOT pushing you anywhere near progressive overload.
It's near impossible to overtrain for most people. It's VERY easy to undereat, and undersleep.... 2 totally different things.
When someone is overtrained, they are exceeding what they should be doing and not getting enough time or rest to recover. Obviously here that's the case.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
NO SHE IS NOT OVERTRAINING. Good gawd, seriously? You consider this overtraining? I pity you guys looking at anyone working on the rigs hauling hundreds of pounds for hundreds of reps every days for 12 hour shifts, for days on end.... It's a wonder they have any muscles left from all the 'overtraining' they must be doing....
There is NOT SUCH THING called overtraining for the extreme vast majority of people doing work. It's a condition thats VERY hard to achieve where you push yourself to progressive overload over and over before the body has adiquaite rest. And what she isdoing is NOT pushing you anywhere near progressive overload.
It's near impossible to overtrain for most people. It's VERY easy to undereat, and undersleep.... 2 totally different things.
How much do those guys eat? Terrible example on so many levels to compare to.
And those things are not different actually - might want to read up on the symptoms of overtraining, one of which is undersleeping, which then accelerates the problems.
Overtraining impossible for most people? Consider your context here on MFP before believing that, people eating on a deficit, many times bigger than realistic, jumping into workout routines never done before.
You haven't frankly been here long enough to know the context of the avg user on this site.
That is NOT overtraining though what you're describing. thats undereating and undersleeping. Overtraining is very specific, and yes I know the symptoms, as I've done it once before. You lose strength, you feel like crap, depression sinks in, lethargy, etc. It's when you slam your CNS past the point of reasonable recovery. And I hate to break it to you, there is zero context in which going for a hike would do it...
Do you have any point in this thread other than some personal agenda to let people know that you are fit enough for overtraining (by your definition) but the OP is not? Take a step back and look at why the question is being asked- the OP is restricting calories and performing a workout routine that is not accomplishing her goals and leaving her tired. How about trying to be helpful to the OP, or if you can't get yourself all the way to helpful, educational would suffice. Insulting people who are looking for help is just uncalled for.0 -
Thanks MoreBean!0
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I'm not an expert or anything close. BUT.... I kind of believe in the theory, if you have to ask...the answer is probably yes. You know your body, you know what you can handle. If you think you need to rest - DO. I ask myself when I'm training hard - did the alarm go off and I want to roll over and stay under the covers - if yes, I must really need the rest. Did I find that I really wanted another meal shortly after my last one, than yes, after I drink water and that didn't work. The hardest thing for me is resting when I need it, but the rest is the recovery, you know your body best. With women, hormones play a factor, stress comes into play, cortisol levels and thyroid all can effect your thinking you are overtraining. Listen to yourself and read your clues, if you are still tired after three full days off, decide if it's just boredom with the routine or if you really need further medical attention and some lab work done too.0
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I'm not an expert or anything close. BUT.... I kind of believe in the theory, if you have to ask...the answer is probably yes. You know your body, you know what you can handle. If you think you need to rest - DO. I ask myself when I'm training hard - did the alarm go off and I want to roll over and stay under the covers - if yes, I must really need the rest. Did I find that I really wanted another meal shortly after my last one, than yes, after I drink water and that didn't work. The hardest thing for me is resting when I need it, but the rest is the recovery, you know your body best. With women, hormones play a factor, stress comes into play, cortisol levels and thyroid all can effect your thinking you are overtraining. Listen to yourself and read your clues, if you are still tired after three full days off, decide if it's just boredom with the routine or if you really need further medical attention and some lab work done too.
I agree with this- If you have to ask the answer is yes.
Except for those who are new to exercise and looking for excuses to stay in bed. I don't think the OP is in this category, but it's worth mentioning because there are people that will feign overtraining to get out of exercise.0 -
No, not bored I actually want to go on a hike right now but I'm not. I love hiking! I live on canyons and I just LOVE the scenery and wildlife! There is a deep connection I get out there! I'm going walking later this evening with my husband without the pack. Monday I'll do the pack again but I now realize I need to be more aware of my body's signals. I just have gotten a bit over zealous about getting my weight back to normal. Plus hiking with the pack has given me a fabulous toned body in the past but when I think back I was only going at it 3X a week for 3.3 miles and not being Rambo.
I'm so glad I found this site! Talking to people here has given me clarity that I needed and I appreciate it so much!0 -
As I was reading through this just now, something else struck me... if it was only because of your pregnancies that you gained (and, let's face it, eating can be a whole thing on its own when pregnant - no pattern or anything I mean), and before that you were 140 lbs, your BMR will have increased to where you're probably just not comfortable with it. You are used to having the BMR of a 140 lb person, which is lower than now. And your caloric needs in total are just that much more now... so it does have to be a more gradual return to the former, smaller, person. That could explain why you'd feel natural eating less food... especially if you haven't been overweight long.0
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You've gotten mostly great advice here, especially from Ninerbuff. If you are tired and worn out, as Scott said, that would not technically be overtraining but you can get there if you keep going. Rest for a couple of days. Also, as has been said, build in more rest. At least 2 days per week. 6 days is too much. Possible when you are more fit but not now. You body is telling you. Listen.0
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