Over trained!!!??

[Fyre]

There is really no need for you to train six days a week, you really have to give your body some rest girl. Remember, we grow when we rest. I myself do a four day split, taking Wednesday off in the middle of my program. Cardio three to four times a week is great, you don't need to do it six days a week, you look great!
I totally agree with gingernut that you should take a week off of doing anything. You are not going to lose all your progress in one week. If anything, you'll feel great and be revved to start training again. I hope you're feeling better soon.

 

[gingernut]

Yes, and if you don't stop you may get ill so badly that you have to stop for several months like I did and that definetly will mean you lose you gains and your hardness!

 

[slinky]

Yeah, definitely take that week off. I've been training (weights) 3-4 days a week for some years now. Been seeing continual gains in both LBM and strength during this time, too. Plus, this schedule gives more time to do other things (boxing, art, going to the movies, etc.) that I enjoy.

Even with boxing (2-3 days a week), I make sure there's one day a week where I do absolutely NOTHING physically active. I'm a complete sloth for that entire day (well, I may do the laundry ) .

That time off is good for you both physically AND mentally. Usually even after 2-3 months of training, I'll take a week off. Hey, use your week off to replan your routine when you return. But do take that time off - you'll feel MUCH better.

 

[wilson6]

Take a week off from everything. Only walking.

Then,

Chest/back on Mon

Legs on Wed

Shoulders/arms on Fri

Each workout lasts about one hour. Followed by 30 minutes of cardio.

Abs once or twice a week for 15 minutes, tops.

Tue, Thur, Sat and Sun off. Recreational activity only (hiking, walking, roller blade, etc.).

If I can get a client ready for the Nationals (BB) on a routine similar to this, it should work for you.

W6

 

[SteelWeaver]

Perhaps you don't have time to double up on your body parts because you're doing up to 20 sets per muscle group? 8-10 should be plenty for big ones, about 6 for small ones. (Ha ha, listen to the convert!)

 

[Friscochick]

hey guys! Thanks, yeah i'm going to take the rest of the week off.. I admit yesterday i tried to go for awhile, but felt sick and left. I just have this obsession and i think it takes some working at to manage. Thanks for all the help! Cause without you guys i would be dead by now LOL!! I'm going to try you sch Wilson thanks!

 

[Littlerippedgirl]

Hey Girl-
I feel your pain. I am in the super overtrained state myself and have been sick like 5 times in the past 5 weeeks. My trainer had me doing two sessions of cardio 30-45 min 7 days / week and weights 5 days/ week. Needless to say- I don't look much different and I feel like shit. It's hard to get out of that routine. I'm taking a week off too hopefully next week things will be better.

 

[Friscochick]

Hey Girl-
I feel your pain. I am in the super overtrained state myself and have been sick like 5 times in the past 5 weeeks. My trainer had me doing two sessions of cardio 30-45 min 7 days / week and weights 5 days/ week. Needless to say- I don't look much different and I feel like shit. It's hard to get out of that routine. I'm taking a week off too hopefully next week things will be better.

Hey!
HOLY.. he had you doing TWO cardio sessions a day?? WHOA.... what are your stats? That would burn ANYONE out.. in no time flat. I took off a week, and do a split. With Wedsday off. I dont want to step on toes but, 7 days a week? Are you training for a comp? Take it down to 4-5 days a week, and i tried Wedsday off as Fyre suggested to me.. Actually it's working out great. Take it easy, heavy one week. Light the next. I never knew how much this technique worked. I hope you feel better and just take some time, week at least and eat clean.

Good thing about all this? You find out what your body tolerates and what it doesn't. What progress you make from what and what you don't.
Keep me posted!

 

[lovelyivy]

If you find you MUST go to the gym on these off days, have you considered doing something completely different, neither cardio nor weights?

How about a hatha yoga class? Something that focuses on stretching and breathing instead of heating your body. I do thoose once a week or so- I am still at the gym but doing something that really REALLY helps me to relax, which of course helps my training.

I don't think I'm EVER going to be able to do a split (last time I could I was 8, lol) but I still feel that I get great benefit from this form of exercise. Highly recommend it!

 

[Littlerippedgirl]

Yeah - crazy huh- The funny thing is I was thinking when he gave me this diet I'm cutting 500 cals a day and adding like 500 cals more aerobic activity. I was wondering why the hell I wasn't dropping bodyfat- my body was just holding on. well- enough about that lesson learned!!

My current stats are 147 probably 15% b.f. I'm looking to get to like 10-11% while adding a little lean mass. I look a little soft beacuse my body is so broken down AAAAH!

One week off and then back to a normal amount of cardio and workouts ! I'll post before and after pics.