Overtraining

bfitjill
bfitjill Posts: 11
in Fitness and Exercise
I've been able to have a consistently advanced fitness schedule for quite a while.
I have a body media device, and while I believe it underscores my caloric burn for things like spin and kettle bells, I typically burn 1000-1200 calories a day.
My workout routine today was 30 minutes of Insanity
30 minutes of biggest loser strength and cardio
3 miles on the treamill at 7.5

Yesterday was yoga x and 9 miles.

This seems intense, but I've been running or cross training the equiv of 9-12 miles a day for 2 years.
My goal has been to shred, and it was very effective until just recently.
I feel like I'm getting a little flabby, and I only get 5-6 hours of sleep. I am eating 2200 cal, up from 2000 (I'm 5'7" with a decent sized frame).
Obviously I have overtrained. I want to eat an entire cake, and I'm pretty cranky.

I guess my question is this: how do I reverse the effects of overtraining?
I don't want long-term effects on my hormones!!

Replies

  • DesdemonaRose
    DesdemonaRose Posts: 190
    It could just be the lack of sleep wearing on you verse your physical activity. You can find a lot of information on long term sleep deprivation and it's effects. One effect, messing up your ability to regulate your hunger and more commonly making you feel hungrier than you really are. Which does sound like it might apply to you. Sleep hours are average, some people really can do just fine on only 6 hours of sleep, but with your amount of physical exertion I would suspect you would not fit in that group.

    Edit: You can also gain weight with sleep deprivation and there are a number of studies that show people who get 7 to 8 hours on average weigh less than 5 to 6 hour sleepers. It is not always linked to overeating, just the body's ability to regulate hormones. Mood swings are another common side effect.
  • Mrs_Bones
    Mrs_Bones Posts: 195 Member
    I've overtrained before (not to the extent you have, I think) but I find that you just very slowly back off a little bit. Cut 10 minutes off your exercise routine or take an extra rest day. I find that slowly backing off helps you find exactly where you are pushing too hard and what works better for you!! Best of luck :)
  • ntdrive
    ntdrive Posts: 105 Member
    Perhaps it's not overtraining but more like you're not consuming enough calories, your average net caloric intake is 1000-1200 cal daily (2000/2200k - 1000/1200 expended).
  • FitForeverAgain
    FitForeverAgain Posts: 330 Member
    I ride intensely and for long duration regularly, have been in bodybuilding back in the day, etc. I've been in an overtrained state pretty rarely. It's tough to get there. The most dramatic thing in your description is the sleep. With that little passive recovery, you're going to overtrain quite a bit. Add in a full day or two of rest during the week - ZERO workouts. I know how hard it is, but you'll see better results.

    Also, do a baseline RHR in the morning after you've had a day or two off, and some good sleep. I check mine every morning - literally before getting out of bed. If I'm anything north of 58-60, I know I need a break. This system has worked out great for me. Establish your baseline, then watch for an increase of 10+ beats / min.

    And NO people. You are probably not overtraining. 98% of the people who believe they are, are not. Your body can handle a LOT of exercise and intense work. Get sleep, feed it right, and you'll be fine. With Jill's 1000+ k/cal burn a day, and little sleep, she may be in that 2%...
  • divemunkey
    divemunkey Posts: 288 Member
    Figure out what you should be eating to support that work, and eat that without a deficit for a couple months. Also, take a day or two off a week. If you are gaining belly fat, you are probably drenched in cortisol and keeping at it isn't going to make it go away. I'd take a whole week off, eat like a pig and get some sleep, and then go back to training 4-5 days a week for a while and see what happens in 6-8 weeks.
  • kmorganlfc
    kmorganlfc Posts: 115 Member
    Rest is as important as activity. Even top endurance athletes will take a week to a fortnight off every few months to freshen up. Rest days are important too as this is the time when your body can do all those repairs that have been stacking up. Try something light like gentle swimming or cycling for a week if you really need to exercise. You'll be surprised how much better a temporary reduction is intensity will make you feel.
  • bfitjill
    bfitjill Posts: 11
    The problem is that I CAN'T sleep. I feel exhausted during the day as well.
    I have been unable to resist pig out days once a week lately. I feel terrible after, but on those days I just feel pretty compelled to have a ginormous bowl of icecream.
    What if I followed Bob Harper's workout schedule next week, using his videos, to include yoga tomorrow? It's about 60% of what I usually do.

    I'll keep my calories the same: around 2000

    ALSO: Thank you all SOOOO much for responding!
    Very few people I know are as into fitness, and I don't no ANYONE who has ever overtrained.
    It's wonderful to hear from everyone! :smile: :smile: :smile: :smile: :smile:
  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    I think everybody needs to take days off -- at least two days a week if they are working hard the other days.
  • DesdemonaRose
    DesdemonaRose Posts: 190
    If you have insomnia and have never seen a Dr. about it I would recommend doing so. All of your efforts will benefit you more if you have adequate sleep. There are some mild sleep aids you can buy without a Dr., but be careful and only use one on a weekend when you don't need to wake-up and drive to work. Sleep problems are pretty common, there are a few aspects of modern life that work against our natural cycles. I say this as one fellow sleep deprived human. Knowing the side effects hasn't helped me to do better about getting more sleep either.
  • JoRocka
    JoRocka Posts: 17,525 Member
    No such thing as over training... only under resting.

    REST- everyone needs it.

    you need to schedule those days in there. Find out what's keeping you up (I'm a self induced insommniac- meaning- I'll FORCE myself to stay up- if I were to crawl in bed- I"d pass out instantly) but it's a bad habit I have of not wanting to sleep.

    Usually something is going on in my life- I just have to remind myself I"M important- and my desk job is important and I turn into a crabby *kitten* when I don't get plenty of rest- so I need to make sure I DO. and then I impose a bed time- turn off all electric items at least one hour before bed- don't be on the computer- or TV or phone. Read a book if you must... but turn off the light stuff and media.

    and if you need to- (highly recommended- see your physician)

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