Are You Overtraining?
(Repost from https://lauriechristineking.com)
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.
And obvious disclaimer: Everyone is different and it’s reaalllly 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’s 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 stress levels are, etc 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
⚡️Agitation & moodiness
⚡️Increase in body fat
⚡️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!