Signs You're Overtraining

Getting regular physical activity is important. But there can definitely be TOO MUCH of a good thing where too much exercise can actually be WORSE than getting none at all.


An obvious disclaimer:

Everyone is different, and it’s really hard to define & pinpoint how much exercise is appropriate, as it’s a VERY individualized thing. But understand that too much physical output can strain our adrenals, create hormone imbalances, cause muscle breakdown, increase fat stores, and a medley of other undesirable symptoms.


Also understand there are multiple working pieces:

It’s a balancing act of how much we’re exercising/eating/sleeping, how many steps a day we get, how active our job is, what our stress levels are, etc.


Maybe you’re only working out an hour a day… but you’re doing that 7 days/week. Or maybe training volume seems reasonable, but you’re only eating 1,000 calories and sleeping 5 hours a night.

There’s a thousand ways to paint examples here - but the overarching theme is too much stress on the body!


Signs of Overtraining:

⚡️Lack of appetite

⚡️Lack of period

⚡️Lack of sex drive / boners

⚡️Lack of creativity / mental clarity

⚡️Insatiable hunger / food cravings

⚡️Decreased immunity/frequently being sick

⚡️Excessive soreness

⚡️Agitation & moodiness

⚡️Chronic/nagging injuries

⚡️Increase in body fat

⚡️CNS fatigue

⚡️Stalled progress in the gym/not hitting PR’s

⚡️Shitty sleep (trouble falling asleep, staying asleep, etc etc)

⚡️Inability to create output during training/increased perception of difficulty

Suggestions to keep in Mind:

⚡️2 rest days a week is probably ideal

⚡️8-9 hours a night in bed, non-negotiable. 7 hrs or less = ya don’t get to train

⚡️Switch up training modalities. No need to go “ham” every day - Generic advice: Pick up heavy things 2-3 times/wk, get out of breath 1-2 times/wk, & get 10k steps daily.

⚡️Supplement with zinc, magnesium, B Complex, Vit D, and probiotics to help keep your body healthy

⚡️Make sure we’re eating enough cals/carbs for our activity. That whole ‘exercise more/eat less’ thing def doesn’t work.”

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