Can too much working out go against me?

Bumdrahp
Bumdrahp Posts: 1,314 Member
edited December 2024 in Fitness and Exercise
I have a lot of weight to lose.. I'm talking my BMI is sky high, 41!!! ( I'm 5'2 and 240) Lost 5 lbs so far. Just started 3-4 weeks ago, I kind of feel like I should be losing more at my weight for the beginning. SO I WAS only biking for 30-50 minutes after work and staying ( for he most part) below my calorie goal. But this week coming up, I'll be getting up at 5 am for an hr walk, consuming as normal ( healthy clean low cal) and then once I am back from work, biking for 30-60 minutes and use my resistance bands. Can this go against be if I don;t feel hungry enough to eat my calories? I'm really worried I could mess up my regimen.. but I NEED to drop more weight, and get fit in the process.. any help would really really be appreciated.:heart:

Replies

  • Tybalt71
    Tybalt71 Posts: 1,064 Member
    Over traini9ng is worse then under training, you raise cortisol stress hormone when this much stress is placed on your body, baby steps, i tell my clients one day on, next day off for recovery, stick with resistence training, creates afterburn, metabolic state building more calories hense burning more calories, cardio only burns calories for the duration of the session, so drop more weight doing weights, not heavy, but high repped, circuits, 30 -40 sec rest periods, then cardio after no more then 20-30 mins, on off days you can do cardio, nutrition is 90% get this under control 1st-Ty
  • Bumdrahp
    Bumdrahp Posts: 1,314 Member
    Wow, I really appreciate your advice. So, I really shouldn't walk and bike both every day?! And Up my weight training? See I haven't done a lot with weights, only the resistance bands.. and I'm still learning how to use them.
  • Bumdrahp
    Bumdrahp Posts: 1,314 Member
    I was looking to see if there was a way to record my resistance band exercises here.. doesn't seem so.
  • Bumdrahp
    Bumdrahp Posts: 1,314 Member
    BUMP!!! Help guys kty lol
  • Tybalt71
    Tybalt71 Posts: 1,064 Member
    Wow, I really appreciate your advice. So, I really shouldn't walk and bike both every day?! And Up my weight training? See I haven't done a lot with weights, only the resistance bands.. and I'm still learning how to use them.
    you need to keep active and moving yes however the recovery and stress reduction is key, that is when all the magic happens, if you take o ntoo much it will become to overwelming for you and you cannot maintain that over long periods of time, K.I.S.S keep it simple stupid lol thats my mantra, baby steps, incorporate an activity be consistent!!!1 is key as for your nutrition, up your water, but out the BS, drop carbs to lose weight, increase carbs to gain weight, up your protein, carbs yes they are energy but they are the devil, all carbs whether complex or simple turn to glucose and depending on meal timing(pre & post workout*) will restore your glycogen in your muscles and then go to fat stores if it is not ultilized, you never lose fat, you coax it as a fat source, fat cells you never lose them, you merely inflate or deflate them and hense the Yo-Yo effect once you stop your program why you rebound and usually come back even bigger, its a lifestyle change-Ty
  • Bumdrahp
    Bumdrahp Posts: 1,314 Member
    Wow, I really appreciate your advice. So, I really shouldn't walk and bike both every day?! And Up my weight training? See I haven't done a lot with weights, only the resistance bands.. and I'm still learning how to use them.
    you need to keep active and moving yes however the recovery and stress reduction is key, that is when all the magic happens, if you take o ntoo much it will become to overwelming for you and you cannot maintain that over long periods of time, K.I.S.S keep it simple stupid lol thats my mantra, baby steps, incorporate an activity be consistent!!!1 is key as for your nutrition, up your water, but out the BS, drop carbs to lose weight, increase carbs to gain weight, up your protein, carbs yes they are energy but they are the devil, all carbs whether complex or simple turn to glucose and depending on meal timing(pre & post workout*) will restore your glycogen in your muscles and then go to fat stores if it is not ultilized, you never lose fat, you coax it as a fat source, fat cells you never lose them, you merely inflate or deflate them and hense the Yo-Yo effect once you stop your program why you rebound and usually come back even bigger, its a lifestyle change-Ty

    Exactly, I'm on a whole lifestyle change anyway. I want to keep and maintain my goal weight, but i only set my first goal weight 50 lbs lighter.. If i look at the big picture ( should be 100) I'll feel like i wont ever get there. I feel since I am so heavy I need to keep active at least 6 days a week. I don;t have weights but, that along with a HRM is my next purchase. I'm thinking of also trying the C25K program, and maybe Jillian Michaels, I keep hearing wonderful things.
  • Tybalt71
    Tybalt71 Posts: 1,064 Member
    Wow, I really appreciate your advice. So, I really shouldn't walk and bike both every day?! And Up my weight training? See I haven't done a lot with weights, only the resistance bands.. and I'm still learning how to use them.
    you need to keep active and moving yes however the recovery and stress reduction is key, that is when all the magic happens, if you take o ntoo much it will become to overwelming for you and you cannot maintain that over long periods of time, K.I.S.S keep it simple stupid lol thats my mantra, baby steps, incorporate an activity be consistent!!!1 is key as for your nutrition, up your water, but out the BS, drop carbs to lose weight, increase carbs to gain weight, up your protein, carbs yes they are energy but they are the devil, all carbs whether complex or simple turn to glucose and depending on meal timing(pre & post workout*) will restore your glycogen in your muscles and then go to fat stores if it is not ultilized, you never lose fat, you coax it as a fat source, fat cells you never lose them, you merely inflate or deflate them and hense the Yo-Yo effect once you stop your program why you rebound and usually come back even bigger, its a lifestyle change-Ty

    Exactly, I'm on a whole lifestyle change anyway. I want to keep and maintain my goal weight, but i only set my first goal weight 50 lbs lighter.. If i look at the big picture ( should be 100) I'll feel like i wont ever get there. I feel since I am so heavy I need to keep active at least 6 days a week. I don;t have weights but, that along with a HRM is my next purchase. I'm thinking of also trying the C25K program, and maybe Jillian Michaels, I keep hearing wonderful things.
    Break your long term goal into short term, so say 100lbs fatloss= 1lb=3500cals deficeit so -500 cal a dayx 7 days a week=3500cals =1 ib /week, average healthy rate of fatloss is 1-2 lbs a week, in the beggining you will do alot of dropping but mostly water as weeks go buy it gets harder, your body adapts hense plateaus, so 1-2 lbs/week = 4-8lbs/mth etc, so forcast based o nthat the commmitement to lose the 100 lbs, the last 10 lbs will be the hardest-Ty
  • em9371
    em9371 Posts: 1,047 Member
    Deleted double post
  • em9371
    em9371 Posts: 1,047 Member
    Above poster is right recovery is just as important as training.
    It sounds like you are doing enough cardio already on the bike,, so don't worry about getting up at 5am to do extra! Adding in weight training will help, you will build muscle which burns more calories, and is also more dense than fat so you will lose inches faster.

    Make sure you take in enough calories, the goal mfp gives you is NET so you should be eating back exercise cals to hit this. I started at 244, and I eat 1950 total / 1650 net, have lost 41lbs, 10% body fat and 2 clothes sizes in 6 months :-)

    I started with 104 lbs to lose, it does seem like a lot but I break it up into smaller chunks 10,20,30lbs lost etc, then I always have a mini goal to work to rather than thinking '*kitten* me I've got to lose over 100 lbs'!!
  • Azdak
    Azdak Posts: 8,281 Member
    Wow, I really appreciate your advice. So, I really shouldn't walk and bike both every day?! And Up my weight training? See I haven't done a lot with weights, only the resistance bands.. and I'm still learning how to use them.

    It depends on the type of activity you are doing. Going for a walk in the morning should not inhibit your weight loss in any way--it's a little more activity and a few more calories burned.

    When you start increasing the volume of activity, there is the risk of not recovering enough and the fatigue can affect the quality of your workouts. However, I don't think you are at the level of exercise where that's a huge concern. The body can adapt to many different routines. Right now, in your position, you need to be as active as possible, esp since your exercise intensity is likely to be somewhat low right now. At your level of body fat, you can tolerate a large calorie deficit without adverse effects. That doesn't mean eating a small amount of food -- you should probably be at 1400-1800 calories per day--but it means you don't have to be all that concerned with eating back exercise calories.

    As you fitness level improves, you will get more benefit from upping the intensity of your efforts rather than just adding more volume. That will mean working a little harder during your steady-state workouts and adding some intervals as well.

    Keep working on improving your form with strength training. If you have access to a gym, doing some work with actual weights or weight machines will give you a little better results than just using the bands. Or try to include some body weight exercises or a combination of body weight and bands to progressively increase the resistance as you become stronger.
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