Am I over training
emijosh2002
Posts: 13 Member
Okay guys, I've tried to google this info from various sites and I just get mixed opinions that just get meeven more confused. I weight train 5x a week for about 2.5hrs, on the 6th day I do cardio. I'm 5"3 about 115lbs with a bmi just at 13% This is my passion, my escape, my therapy on rest days I used to feel lost and almost quilty (I've gotten better in this dept). But lately my recovery has been a little slower therefore I'm feeling a little sore. Anyways I'd like to know your thoughts on over training, AM I GUILTY ???
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Replies
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A few considerations:
1) You didn’t state what your goals are for all this training.
2) You didn’t give me any idea of the volume and intensity of the workouts. Are they splits or full body? How many rest days do each body part get between sessions?
3) Fatigue and soreness are symptoms of overtraining. How is your is your sleep? Do you have any other issues?
4) How is your nutrition? Fatigue and soreness can be from that.
5) You said you have gotten better in the guilt associated with rest day department, but are you actually taking rest days?
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2.5 hours of weights 5x a week seems like overkill. IMO you're not giving yourself enough rest and doing too much. I'd cut it to an hour max.0
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Yes, 2.5hrs of weight training a day is too much. Most programs only need 30-45min/day.
I'm thinking you mean your body fat is 13%?? which is really low for a woman. Your bmi would be around 20.
How much are you eating? Are you eating enough protein and calories to sustain this kind of workout?0 -
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2.5 hours a day 5 days a week is nuts, definitely over training....You are at the lower end of your healthy weigh range (very close to underweight) and depending on the intensity, weight and other details of your training, are definitely on the way to injuries or worse.... Where do you find time to lift weights for 2.5 hours a day?0
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Folks, time at the gym is not an indicator of the intensity of exercise. A competitive powerlifter could easily spend that amount of time in the gym just to get in work on a single exercise (15 minute rests between sets are not uncommon).
I doubt that is what is going on here, but lets not jump to conclusions without having more information.0 -
AllanMisner wrote: »Folks, time at the gym is not an indicator of the intensity of exercise. A competitive powerlifter could easily spend that amount of time in the gym just to get in work on a single exercise (15 minute rests between sets are not uncommon).
I doubt that is what is going on here, but lets not jump to conclusions without having more information.
I know. That's why I asked her what her training was like.0 -
I burn somewhere between 750-950 in 2.5 hrs just weight training, I do split my workouts, 3 leg days, 2 arms & back days and 1 cardio that leaves me with 1full rest day. Because of my schedule I get up at 3:50 am leave to the gym at 5 am till around 8:40am. I have gone up in my calorie intake because I needed to gain some lbs and I honestly think that that's where my soreness comes from. When it comes to my rest day I consider a rest day...not working out ?!?!0
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And in anther thread your family are concerned over your weight loss.... I think you need to look at your lifestyle overall, it doesn't sound like you're in too healthy a place right now.0
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AllanMisner wrote: »Folks, time at the gym is not an indicator of the intensity of exercise. A competitive powerlifter could easily spend that amount of time in the gym just to get in work on a single exercise (15 minute rests between sets are not uncommon).
I doubt that is what is going on here, but lets not jump to conclusions without having more information.
I like my rest days and consider them as integral to optimal performance as well as leting my body recover. Where ive ever been at risk of overdoing things I look for the symptoms, potential injuries, not performing well etc. At face value id say its too much. I think your body tells you.
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@TavistockToad very reason why I'm asking for opinions and other points of view from folks with some knowledge0
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TavistockToad wrote: »And in anther thread your family are concerned over your weight loss.... I think you need to look at your lifestyle overall, it doesn't sound like you're in too healthy a place right now.
I agree with this.
I think you already know the answer anyway. Your body is already giving you signs. Whether you choose to ignore the signs are up to you, but if you are consistently sore, then you should probably dial it back a bit.
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emijosh2002 wrote: »I burn somewhere between 750-950 in 2.5 hrs just weight training, I do split my workouts, 3 leg days, 2 arms & back days and 1 cardio that leaves me with 1full rest day. Because of my schedule I get up at 3:50 am leave to the gym at 5 am till around 8:40am. I have gone up in my calorie intake because I needed to gain some lbs and I honestly think that that's where my soreness comes from. When it comes to my rest day I consider a rest day...not working out ?!?!
You obviously need to do something because you hit on two issues here: 1) you don’t appear to have a set goal with this program, and 2) unless you’re going to bed at 7:50pm, you’re not getting a full 8 hours of sleep each night.
I’d cut an hour off and use that for sleep.
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emijosh2002 wrote: »@TavistockToad very reason why I'm asking for opinions and other points of view from folks with some knowledge
If you know to ask the question, then deep down you know the answer, don't you?0 -
I guess I was hoping for a different response, ya'll might be right and I must admit I knew the asnwer to my own question, I must also admit that even though I know there's an issue there, I can't get my self to back down, it has become such a part of my life almost like an addiction0
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emijosh2002 wrote: »I guess I was hoping for a different response, ya'll might be right and I must admit I knew the asnwer to my own question, I must also admit that even though I know there's an issue there, I can't get my self to back down, it has become such a part of my life almost like an addiction
Then it's time to speak to a friend or family member and your doctor and get more support.0 -
emijosh2002 wrote: »I guess I was hoping for a different response, ya'll might be right and I must admit I knew the asnwer to my own question, I must also admit that even though I know there's an issue there, I can't get my self to back down, it has become such a part of my life almost like an addiction
If it's not something you can do on you own, then ask for help from someone you trust or a professional.0 -
You exercise hard and the results are seen on your picture. My personal opinion is that you should give yourself more rest, but everyone is different and if you see progress towards what you want to achieve with your current routine then I guess it is fine. You said that your recovery is slower and you feel little sore - that is probably an effect of over training yourself. Give yourself more rest.0
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