Over trained!!!??

[Friscochick]

Ok! I seriously think i'm over training here... lately ive been getting sick.. Cold twice, Flu once in the last 3 months, i'm extremly tired (used to be able to shake it once i got into the gym) and cant anymore, and im moody!

Ive had the advice to stop training 6 days a week and switch to 3-4 days But i cant do it.. no matter how hard i try i can't stop!


HELP ME!!!!

Here's my scheldule: all days include 30 minutes cardio/abs
Mon-Back/ 3-4 excercises at 4-5 sets ranging from 15-8 reps.

tues-Shoulders/ same as above

weds-bi's tris/same as above

thursday-legs/same as above

friday-chest/same as above


Sunday- all cardio/abs

 

[jenny27]

hey girl, i know i always felt tired and like i was overtraining when i was doing cardio almost every day. what kind of cardio r u doing? i suggest maybe combining some body parts and switching to 3-4 days and see how you feel giving your body a couple days to completely rest. if not then try doing lighter cardio on a non weight day. i know once you're in the groove it's hard to give your body a rest sometimes, but i really think the body needs it once in a while

 

[FitFossil]

...Ive had the advice to stop training 6 days a week and switch to 3-4 days But i cant do it.. no matter how hard i try i can't stop!

It sounds like now your body is going to MAKE you rest by getting sick.

It's true, I always feel SO much better on my workout days. I'm super-energized, and that feeling is intoxicating. I wish I could feel like this everyday, but I've learned how important rest is, whether to prevent injury, burnout, or to keep on making progress.

Rest is when your body rebuilds. Now that I'm getting more rest, I'm able to hit it even harder on the days I do workout, so I'm progressing faster, even though I spend less time training. As much as I enjoy my training time, I enjoy getting results even more.

So, you have to ask yourself if you'd rather keep working out w/ too little rest and risk getting laid up for a long time and losing the gains you've worked so hard for...

OR.... are you willing to sacrifice a few of those training days for rest days and get better results in the long run?

 

[Friscochick]

THANKS GIRLS.
JENNY- I USUALLY RUN OR DO THE STAIR MASTER FOR 30 MINUTES, THIS IS.. IM LIMITED WITH MY TIME SO I DECIDED TO GO FOR ONE BP A DAY INSTEAD OF THE COMBO TO GET THEM ALL IN.

BUT FITFOSSILE, YOUR RIGHT! IT IS MAKING ME, AND I NEED TO LEARN HOW TO REST.
WHAT ARE SOME OF YOUR SCH FOR WHEN YOU FEEL BURNT?

 

[vinylgroover]

Hi Frisco,

There's no reason why you can't take Wednesday off.

You can train your biceps with chest on Friday and Triceps with shoulders on Tuesday, giving you Wednesday off for rest.

It's important to break a five day split up with a rest day in between, particularly with all that cardio.

Why do you feel you need so much cardio. I would say 4 sessions at 30 minutes a session is more than enough. I know you're not looking to become a bodybuilder, but nonetheless, that much cardio and so little rest has to be inhibiting your ability to put on muscle or tone. There is no point working hard on the weights only to burn the muscle you are gaining by doing too much cardio.

 

[Friscochick]

good point

Hi Frisco,

There's no reason why you can't take Wednesday off.

You can train your biceps with chest on Friday and Triceps with shoulders on Tuesday, giving you Wednesday off for rest.

It's important to break a five day split up with a rest day in between, particularly with all that cardio.

Why do you feel you need so much cardio. I would say 4 sessions at 30 minutes a session is more than enough. I know you're not looking to become a bodybuilder, but nonetheless, that much cardio and so little rest has to be inhibiting your ability to put on muscle or tone. There is no point working hard on the weights only to burn the muscle you are gaining by doing too much cardio.

Hey VG-

good point. i think i feel without a lil cardio a day i'm not being productive enough. I have a few demons to overcome still with not wanting to gain anymore fat, if i cheat one day. So it stuck somehow. I can stick to 3-4 days cardio if needed and have to find a way to split my 6 day work out routine. I try to rest, but then somehow i get restless, and have a fight in my head on weither or not to go to the gym LOL i'm a nut ball what can i say!?

but i'm sick right now, i feel crappy..and i know for someone that take her supp and workouts and watches her diet this shouldn't be happening.
So you think just Wedsday off and stay on the rest of the week is good?

Cardio 3-4 times aweek??

 

[vinylgroover]

training four days a week is fine, as long as you get the rest day in the middle to split it up.....so Wednesday would be ideal to take off and rest......read a good book, LOL.

Drop two of your cardio sessions and see how you go. If you're not happy, add another one in, but i don't see why anyone needs more than four sessions a week unless they are in bad shape. YOU ARE NOT IN BAD SHAPE, quite the opposite. The other session i suggest you drop is the one you do after legs. IMO it's counterproductive to your leg development do cardio after you've trained legs.

The thing which most people don't understand about cardio Frisco, is that if you do too much aerobic activity, your metabolism can actually slow down. it's basically your body's way of saying, 'hey what's up, are you trying to strave me here, i need some fat to survive', so your body slows it's metabolism down to compensate.

And remember, losing or controlling fat is more about what you eat, not cardio. Cardio should only act as a supplement to your diet.

 

[Friscochick]

training four days a week is fine, as long as you get the rest day in the middle to split it up.....so Wednesday would be ideal to take off and rest......read a good book, LOL.

Drop two of your cardio sessions and see how you go. If you're not happy, add another one in, but i don't see why anyone needs more than four sessions a week unless they are in bad shape. YOU ARE NOT IN BAD SHAPE, quite the opposite. The other session i suggest you drop is the one you do after legs. IMO it's counterproductive to your leg development do cardio after you've trained legs.

The thing which most people don't understand about cardio Frisco, is that if you do too much aerobic activity, your metabolism can actually slow down. it's basically your body's way of saying, 'hey what's up, are you trying to strave me here, i need some fat to survive', so your body slows it's metabolism down to compensate.
Very well put VG!

Youve been a big help love! (as always)
And remember, losing or controlling fat is more about what you eat, not cardio. Cardio should only act as a supplement to your diet.

 

[b fold the truth]

Ok! I seriously think i'm over training here... lately ive been getting sick.. Cold twice, Flu once in the last 3 months, i'm extremly tired (used to be able to shake it once i got into the gym) and cant anymore, and im moody!

Ive had the advice to stop training 6 days a week and switch to 3-4 days But i cant do it.. no matter how hard i try i can't stop!

You MUST learn to not only be a hard trainer...but to be a SMART trainer!!!! Cheese, my workout partner, has started training with me full-time since August. He has gained nearly 30 pounds (naturally) since then... The main thing that I have done is have him QUIT going to failure all the time, rest more, and never be afraid to back off.

B True

 

[gingernut]

I trained like this a few years ago when I was a runner. My lifts were incredibly poor and my body fat, although I was very thin and light, stayed quite high.

I ended up very ill and unable to work or train for over 6 weeks, at one point I was too weak to get out of bed without blacking out.

After this I trained 'smart' , I take 1 complete rest day per week and listen to my body. Too much cardio will impinge on your lifts and muscle development meaning your bodyfat may increase.

You need to take 1 week off at least right now. When you start again your lifts will be stronger and you will see much improvement.

You must take a break now.1 week off will not affect your body at all apart from help it repair and recover.You may even become harder as your muscles replenish themselves.