Scared of over training, but don't know what to prioritise...
Replies
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What are your top 3 goals in order of priority?
I'd have to say:
1. Fat loss (whilst maintaining as much muscle as possible - hence the weight-lifting)
2. Martial arts improvement (the reason HIIT is important for me)
3. Strength gains - I'm aware that I won't make mass gains in a deficit, but I've still been able to increase my strength (calisthenics) this way.
Like I say, the lifting is mainly to facilitate muscle maintenance, and to give me a change of pace.
So, you have a couple of options. Try and incorporate everything, see how you go but run the risk of over reaching (I think it is unlikely you will over train but simply get to the point where you feel burnt out), manage to incorporate everything successfully but accept you will dilute your results (due to the physiological reality that you won't really be able to manage intensity, duration, frequency and most importantly recovery properly) or give up something (either weights or callisthenics.)
Up to you really. I think it's a straight shoot out between ditching weights or callisthenics personally.
Thanks a lot for the help - I think I'm going to end up having to cut down on the calisthenics, at least until I decide whether lifting is for me.
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I agree with Sam_I_Am. For anyone pursuing exercise, doing what you like to do is most important. I think you are heading on a train to burn out doing as much as you're doing now. You're working hard but doing some things twice and the end results aren't going to reflect the energy you're expending. So, if you have an overarching goal in mind pick the activities that will support your goal. My dad is martial arts instructor, and I competed nationally for awhile when I was in my 20s. It was a lot of fun and I loved challenging myself. If that's something you're into, focus there. If, on the other hand, you are only doing martial arts for the cardio, perhaps that's something to drop because you can get the same benefits from the remaining activities.
I practice Krav Maga, so unfortunately there are no competitions (only gradings every 6 months), but I could never give it up - the only reason I do HIIT training is to be fit enough for it (aside from the obvious cardiovascular benefits). Were you lifting/doing calisthenics whilst competing, or only training in martial arts?
As part of each class we did stretches and some calisthenics (pushups, etc.) but beyond that it was just sparring and kata and, since my dad also teaches jiu-jitsu, some throws, takedowns and grappling. I wasn't doing any lifting but I was at the dojo 5 days each week for several hours and was in the best shape of my life, even beyond when I was doing gymnastics in high school.
Wow, that sounds awesome! I wish I had the opportunity to train that often - unfortunately twice a week is all I can manage
No doubt martial arts is one of the best things for overall fitness haha 0 -
Sam_I_Am77 wrote: »I agree with Sam_I_Am. For anyone pursuing exercise, doing what you like to do is most important. I think you are heading on a train to burn out doing as much as you're doing now. You're working hard but doing some things twice and the end results aren't going to reflect the energy you're expending. So, if you have an overarching goal in mind pick the activities that will support your goal. My dad is martial arts instructor, and I competed nationally for awhile when I was in my 20s. It was a lot of fun and I loved challenging myself. If that's something you're into, focus there. If, on the other hand, you are only doing martial arts for the cardio, perhaps that's something to drop because you can get the same benefits from the remaining activities.
I practice Krav Maga, so unfortunately there are no competitions (only gradings every 6 months), but I could never give it up - the only reason I do HIIT training is to be fit enough for it (aside from the obvious cardiovascular benefits). Were you lifting/doing calisthenics whilst competing, or only training in martial arts?
No, I was more of a team sports guy so the conditioning was a little different.
For you, you'll need to think about how much conditioning you get during your Krav training sessions, because combat sports can be very aerobic. Whatever conditioning you do aside from that I would cut back on and then see how you feel. Doing 2 to 3 days of strength and power training will help you be better at Krav and overall function, so that should be a strong consideration. Additional conditioning past what is done during Krav sessions needs to be carefully considered. I know a few MMA guys that lift 5 to 6 days a week, do a *kitten*-ton of volume at that, and do a ton of conditioning on the side and they are just beat to death all the time. Don't look at your training as trying to be good at everything, look at it as being a master of what is most important to you because ultimately you can't be great at everything. Yes there are that 1% of people that can, and perhaps you are in that bucket, but most people are not and must prioritize.
Also remember that Fat Loss is largely dependent upon your diet, so keep your training goals relevant to something physical or performance oriented like "supporting your Krav performance."
Sadly there's not a lot in terms of conditioning in my Krav classes - most of the emphasis is on escaping from attacks, countering them etc., so the lessons themselves are not very challenging in terms of conditioning, unless we do sparring. I do train sometimes on my own time, but it's rarely.
Haha, I do always catch myself trying to be the best at everything...then I usually have to accept that somethings gotta give, as you say
I'll most likely stick to lifting, then do HIIT and some martial arts training....it doesn't seem that I have much space for EVERYTHING lol0 -
Didn't read everything....but figured I'd chime in since I had OTS (over training syndrome) back in March. It really is a thing and it is awful. I was doing 5-6 days a week of high impact training for 1-2+ hours a day. Most times I had a weight vest on. I was doing fantastic and then all of a sudden I was performing like crap which led to depression and trying harder. My RHR got pretty high. My VO2 max tanked to where it was 40lbs ago. I was constantly tired outside the gym and my calves started cramping during activities they shoudln't have been (like pushups). Thankfully I caught it fairly early. I majorly backed off for 4 weeks and only did low impact exercises. Then I slowly built back up and started working with a PT who helps me schedule high impact vs low impact and figures out all the this body part this day, etc type of stuff. My performance has skyrocketed due to the strategic planning. I am not working nearly as hard as I was this past winter and the results are unbelievable.
You need to figure out your goals. I see you listed fat loss as #1. I will tell you right now a crazy workout schedule is NOT the answer to fat loss. From past experience I always shredded fat when I was on the injured list and doing modified light workouts. Fat loss is primarily done in the kitchen (nutrition). When training hard and competing/performing your body is constantly juggling water weight and your hormones can get jacked. It really makes it hard to lose weight.
As I think someone else said - there is no 110%....our bodies can and will break. We can't have it all.
Best of luck!
Wow, thanks for the insight
Your story was what I was afraid of...I am aware that fat loss is dictated by diet, but I find that keeping my activity levels high = more calories I can eat = happier me! The busy workout schedule is just because I love all of it haha :P Thanks again!
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Didn't read everything....but figured I'd chime in since I had OTS (over training syndrome) back in March. It really is a thing and it is awful. I was doing 5-6 days a week of high impact training for 1-2+ hours a day. Most times I had a weight vest on. I was doing fantastic and then all of a sudden I was performing like crap which led to depression and trying harder. My RHR got pretty high. My VO2 max tanked to where it was 40lbs ago. I was constantly tired outside the gym and my calves started cramping during activities they shoudln't have been (like pushups). Thankfully I caught it fairly early. I majorly backed off for 4 weeks and only did low impact exercises. Then I slowly built back up and started working with a PT who helps me schedule high impact vs low impact and figures out all the this body part this day, etc type of stuff. My performance has skyrocketed due to the strategic planning. I am not working nearly as hard as I was this past winter and the results are unbelievable.
You need to figure out your goals. I see you listed fat loss as #1. I will tell you right now a crazy workout schedule is NOT the answer to fat loss. From past experience I always shredded fat when I was on the injured list and doing modified light workouts. Fat loss is primarily done in the kitchen (nutrition). When training hard and competing/performing your body is constantly juggling water weight and your hormones can get jacked. It really makes it hard to lose weight.
As I think someone else said - there is no 110%....our bodies can and will break. We can't have it all.
Best of luck!
Wow, thanks for the insight Your story was what I was afraid of...I am aware that fat loss is dictated by diet, but I find that keeping my activity levels high = more calories I can eat = happier me! The busy workout schedule is just because I love all of it haha :P Thanks again!
Yes but you only crave those high calories because you are working out so much. I've had this discussion on my MFP wall and everyone agreed that the harder they trained the harder is was to lose weight. Your body adjusts to accommodate (until you break it). So if you back off on going crazy at the gym, in a week or two your body will not crave as many calories.
Trust me....I totally understand loving workouts and wanting to do a ton of things. But your body is breakable and you need balance and rest. I really hope you don't have to learn the hard way
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That's probably true...I've been working out hard for a long time, so I guess I'm 'used' to my hunger levels being high, so I don't know the difference.
Don't worry, I'll take on your advice The last thing I want to do is get injured, so I'll try and stay sensible with regards to how much stress I put on my body. 0 -
Didn't read everything....but figured I'd chime in since I had OTS (over training syndrome) back in March. It really is a thing and it is awful. I was doing 5-6 days a week of high impact training for 1-2+ hours a day. Most times I had a weight vest on. I was doing fantastic and then all of a sudden I was performing like crap which led to depression and trying harder. My RHR got pretty high. My VO2 max tanked to where it was 40lbs ago. I was constantly tired outside the gym and my calves started cramping during activities they shoudln't have been (like pushups). Thankfully I caught it fairly early. I majorly backed off for 4 weeks and only did low impact exercises. Then I slowly built back up and started working with a PT who helps me schedule high impact vs low impact and figures out all the this body part this day, etc type of stuff. My performance has skyrocketed due to the strategic planning. I am not working nearly as hard as I was this past winter and the results are unbelievable.
You need to figure out your goals. I see you listed fat loss as #1. I will tell you right now a crazy workout schedule is NOT the answer to fat loss. From past experience I always shredded fat when I was on the injured list and doing modified light workouts. Fat loss is primarily done in the kitchen (nutrition). When training hard and competing/performing your body is constantly juggling water weight and your hormones can get jacked. It really makes it hard to lose weight.
As I think someone else said - there is no 110%....our bodies can and will break. We can't have it all.
Best of luck!
Wow, thanks for the insight Your story was what I was afraid of...I am aware that fat loss is dictated by diet, but I find that keeping my activity levels high = more calories I can eat = happier me! The busy workout schedule is just because I love all of it haha :P Thanks again!
Yes but you only crave those high calories because you are working out so much. I've had this discussion on my MFP wall and everyone agreed that the harder they trained the harder is was to lose weight. Your body adjusts to accommodate (until you break it). So if you back off on going crazy at the gym, in a week or two your body will not crave as many calories.
Trust me....I totally understand loving workouts and wanting to do a ton of things. But your body is breakable and you need balance and rest. I really hope you don't have to learn the hard way
That's probably true...I've been working out hard for a long time, so I guess I'm 'used' to my hunger levels being high, so I don't know the difference.
Don't worry, I'll take on your advice The last thing I want to do is get injured, so I'll try and stay sensible with regards to how much stress I put on my body. 0 -
There's nothing wrong with calisthenics for building serious strength. The trick is to continually make it difficult. If you find you're able to crank out 50 push ups then it's too easy and you need to look at going to the next stage - for push ups, that would be working to planche push ups.
https://youtu.be/1w8WtFt0IPI
Oh, training-wise, today I played an hour of dodgeball and 2 hours of tennis as well as did an hour of strength work. My tennis fuel was a Double Decker and a packet of Hula Hoops. Managed to return an impossiball - opponent chipped the ball just over the net when I was standing at the base line. Managed to reach it and return it. I love it when I can hit those impossiballs! 0
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