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.

 

[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.

 

[c3bodybuilding]

Follow Realgains advice. It's the best advice you are going to get. I had the SAME problem. I'm not going to down volume training, it got me to a weight of 255lbs, but after a while my body just couldn't do it, and no matter what, I wasn't progressing as I used to. I got sick like you had described. I took time off, and then PMed Realgains, he gave me the same advice as in the sticky above. It worked wonders. I am stronger than ever before, and I always add weight to the bar, or more reps.

It may not seem like it will work, and it's damn hard to break the daily gym habit, BUT it sounds like it's just what you need.

 

[Sassy69]

Here's a clue to you all --- I trained for a comp in 2000. I competed my first show in aug, then trained w/ a new trainer for a show in Nov. I trained my ass off. I could push more weight than most of the guys my trainer worked with. I didn't lose bodyfat to competition level and the show was a disaster - but despite that - I went after it with a greater vengeance thru December of that year. I trained so fucking hard I could barely climb my own stairs at night, much less climb out of my car after my training session. Pretty soon I couldn't make it through a workout. And then I couldn't make it through a workout w/o breaking down & crying. There is a very serious and often glossed over part of training. Its called RECOVERY! The time u give yourself to recover IS JUST AS IMPORTANT as the time you spend training. As you are seeing, ultimately your body will MAKE you take the time to recover regardless of what you want or think or how frustrated you are. And the harder you try to compensate for the "slacking" in training, the more you will pay. I've spent 2 years trying to recover from that episode. I've been to 2 doctors and made a variety of stabs at various fairly aggressive weight loss approaches. It ain't worth it.

Like they say - moderation in everything. Lift like you mean it, but recovery like you want to lift again like you mean it! That's what you call training smart!

An easy way to deal w/ the over training is to make a change in your training approach. I like how spatts has said in the past to do light workouts one week and intense & heavy the next. This adds yet another dimension of what Muscle & Fitness calls the Weider Confusion Principle (or some shit like that) --- keep your body always guessing. You will get better results and the variety lets you adjust your training to meet your body's needs, including recovery w/o feeling like you are slackign on your training. Sometimes when you envision your trainign approach, you need to leave room for a recovery period as being part of your training regimen - not just a week when you are so burnt out that your training is a waste of time.