Too Much Exercise? (in regards to metabolism)

a00link · November 2009

This sounds like a silly question but I am dead serious. I lost a good chunk my first week, a decent amount the second, and only a tiny bit the third week, but I've exercised every day since starting. I get 30+ minutes, at least 220 calories burned a day. This is a drastic change from my normal routine of not even 2 days a week (although I did go on a few walks a week with my mom). So I figured the dedication I had to exercise as well as maintaining my calorie/fat/carb/protein etc goals were going great but I worry that by not taking a day off and not exercising, my body is getting so used to it that it'll become harder to actually lose the weight soon. I don't know if this is crazy or not but I don't have the knowledge to understand this better.

Should I most certainly be taking a break during the week or even having a day where I don't meet the calorie burn goals? I mean, the site only said 3 days a week anyway but I just began going for it 7 days a week. I also have heard of a kind of diet where you take a day off and eat a bit more calories than normal. Apparently this is supposed to make sure your body doesn't get used to only needing to burn off X amount of calories and kind of plateau. So in that same sense, should I be taking an exercise day off?

If I pretty much am under my numbers food wise every day, and over my exercise goals every day, is this truly a smart way to go about it? Or do I need to break in order to create variance, both in food and exercise? I just don't want my metabolism to be slower than I can make it.

A note, the kinds of exercise I do vary almost to what I'm feeling. I do happen to do a daily 100 ab-crunches (various kinds), and usually some push ups. But on top of this, it's either a mix of brisk walks, long Wii-Fit sessions, or more in-depth strength training exercises ranging from my arms all the way to my legs. Usually with dumbbells.

Perhaps I'm worrying too much because the amount of loss has slowed. I have noticed a definite increase in muscle mass, specifically in my shoulders and arms, and in my belly I can see the start of some kind of 'pack' behind what flab still exists. Perhaps muscle building has been slowing down the number itself but I just don't know and this whole thing is important to me so I'm a bit paranoid.

P.S. One more question if anyone wants to toss it out there, tonight I did a little snacking at the bar, and I guess that snack mix put me over my fat limit for the day unfortunately. For a 198 lbs, 24 yr old man, is this that big of a deal? I almost never go over that fat number but I feel a bit bad if I do. I know that 0ing out is ideal-ish, but I still try to shoot under.

Thanks to any and all responses. :flowerforyou:

katielouhoo · November 2009

One thing you may be starting to see is that muscle weighs more than fat. It sounds as though you are doing plenty of weight and strength training, which should be building muscle. Muscle also burns more calories, even at rest, than fat does; so it will turn back towards loss.

Stay committed and keep working. This should should be only temporary.

If you are working at being faithful to your calorie intake and generally trying to not to go over, you need not worry too much about the daily fluctuation of fat, sodium, fiber, carbs, etc. In a balanced and varied diet, you will have days that are higher or lower in some areas. It is important to keep an eye on these things- for instance, if your sodium is high day after day; you may need to look at what you are eating. But going over in one area, one day is not something to worry about. Good luck.

BrendaLee · November 2009

You can do cardio every day unless your body tells you it needs a break. With strength training, alternate between upper and lower body- don't work the same area two days in a row. I think it takes a while of doing the same exercises before your body gets used to them and they become less effective at working you out- then it's time to switch things up for sure. The occasional high calorie day can help keep your body guessing, so it doesn't hurt to throw that in. Weight loss will slow down the first few weeks- that's normal and natural. You're also going to see weeks where you lose nothing, and weeks where you lose more...that's just how it is, go with the flow. It's too soon in your plan to start worrying.

Being over on some of your numbers (sodium, sugar) etc., once in a while won't make much of a difference. Sodium can cause water weight gain- lots of water helps with that, but it's temporary either way.

mrsyac2 · November 2009

You don't need a break from Cardio you can do that everyday its actually good for you to stay active. Now when you start strength training you will need to take a break from whatever muscle group.
for example if you worked your upper body then you wouldn't work that the next day you would work lower body..

xStargazerx · November 2009

Muscle does not weigh more than fat. it a common misconception. Muscle takes up less room than fat, that is why people will not see a weight loss but they are losing inches. When I was in physical therapy, my therapist told me this and also said that when you have large amounts of weight loss from week to week can be (a majority) from water weight. You lose more water weight at first, then the fat loss is slower. It is important also to remember to switch up your routine every six weeks. Your muscles have what is called "muscle memory" in which they anticipate the routine and burn less calories because there is no challenge anymore. Good luck and don't get frustrated.

Too Much Exercise? (in regards to metabolism)

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