Thoughts on overtraining?

NathanMorgan

Feral_Moon wrote: »

Not quite as simple as different food types are metabolised differently and can impact on fat and muscle gain or loss. An excess of sugar in the diet is converted to fat in the liver and stored in the body. Healthy fats are directly converted to energy (glycogen) and used immediately by the body rather than stored.

Obviously an excess of anything isn't healthy but being mindful of the type of food you eat is just as important, if not more so, than merely counting calories.

the point im trying to make is that there is no doubt that certain foods have more nutrients and health benefits like you've mentioned but most people in this day and age are avoiding the foods they enjoy to eat like pizzas, chocolate etc as they deem them as foods that make you fat.

People need to look at the big picture in their relationship with food and yes certain foods are metabolised different by the body but that is such a small equation of what really matters.

At the end of the day it comes down to amount of calories that you consume that would determine if you will be gaining weight or losing weight.

Scrimps

NathanMorgan wrote: »

its excess calories that makes you fat not the type of food that you eat. As long as you factor in the total calories of those foods in your daily nutrition plan then there is nothing wrong in eating the foods you enjoy to eat.

if you want to lose weight eat in a calorie deficit, if you want to gain weight eat in a calorie surplus.

SIMPLE.

No.

Your body (read hormones; which control your feeling of hunger, your blood sugar levels, whether you burn fat, glycogen or sugar or deposit fat etc) are mostly determined by the types of food you eat. Further, your body needs NUTRIENTS. The cals/fat in the food you defended was not the issue, the high levels of sugar and lack of nutrients was.

Someone mentions perhaps your glycogen is depleted: With what you have listed as eating I do not think you have depleted your glycogen, plenty of carbs/sugar in your diet. - No judgement here, they're my favourite food groups too :rotfl:

There is more to overtraining than too much exercise. How has your sleep been recently? Have you been getting enough nutrients from your food? How have your stress levels been?

If you feel like trimming your workouts back because you feel overly tired - do it! You cant outrun your fork anyway, weightloss/maintenance is primarily from the food you eat, not the exercise you do.

If you're worried about your levels of fatigue, I would suggest looking at adding foods to your diet, more vegetables and nutrient dense foods. An extra couple of portions of veg would be good my faves are brocolli, red cabbage, leafy greens in butter and lots of garlic etc but what ever works for you. Cut back on the exercise for couple of weeks, you have workouts other than your commute, if you're that worried about gaining weight again, skip a couple of chocolate bars. Meet up with some friends for some R&R and make sure youre getting enough sleep and minimising unnecessary constant stress.

stephen77

Your highly unlikely to be over trained.
Your more likely to be under eating than under training as stated above.

stephen77

For weight loss


Most important factor is total calorie intake.


Then the next step is
carb/protein/ fat ratios coupled with food timing.

WorriedFTB_2

Post deleted

Angry_Bear

I don't know how I can be clearer about this, but it seems to be the conclusion everyone jumps to whenever anyone mentions what they eat: I'm NOT trying to lose weight!

Also, as I said above there is actually loads of veg in my diet, you just can't tell from the descriptions because it's part of the meal rather than a "side".

What I AM trying to do is work out why I've felt "off" for the last month or two - a little more tired, a little less motivated, a bit more grumpy, easier fatigued when I am working out and so on.

I suspect maybe I just need to take a short break or maybe switch to something new to get my "mojo" back. Meh, it could just be a bit of the "winter blues" with the dark nights. I hate going to work in the dark and coming home in the dark - I feel like a mushroom!

Thanks all for the suggestions and ideas, I'll do some research and maybe try a few changes.

Also @WorriedFTB, no offence but had I listened to you when I was extremely overweight I'd never have got to where I am as I'd be too busy beating myself up about every little step off the "clean" path.
ETA: Sorry, reading that ^^ back it sounds really argumentative and insulting and it wasn't intended to . I was trying to say that while I udnerstand the really strict diet and training regime required to get to a "cut" look, it's not for me. It's not something I could stick to as it's too far away from my current lifestyle. It's also something that takes a lot of dedication and commitment, and I don't find it important enough to me to invest that much in (each to their own). I'm more than happy with slim, healthy and fit.

Feral_Moon

Not sure whether you're male or female or what age bracket you're in but could hormones be affecting your performance?

Angry_Bear

Feral_Moon wrote: »

Not sure whether you're male or female or what age bracket you're in but could hormones be affecting your performance?

Could be, also as someone said before it could be stress related.

I haven't really been aware of extra stress, but I have been having odd recurring dreams which for me are usually a sign that something is bugging me.

I also notice that the one thing I didn't put on my list in the OP is the crap-load of black coffee I drink (I replaced smoking with black coffee a few years back - I'm sure it's still better for me than smoking but I know I should cut back ). I might keep a count over the next few days in case I'm drinking more or less than usual as that would also make me feel different.

The odd fact is that I used to feel crappy almost all the time (when I was a lazy, overweight smoker :rotfl:). I've only started getting used to feeling really good and full of energy as standard which is why I'm probably just being a bit over-sensitive about a slump. More than likely a bit of time will sort me out .

Scrimps

Angry_Bear wrote: »

Because I have a history of being lazy and overweight, I'm a little nervous about giving myself permission to take some time out .

In fairness, this is why lot of people are referring to the weight aspect of diet vs training. but youre right, the fatigue is what youre questioning. I will restate what I said that could help with your levels of fatigue.

Youre sugary treats will not help you with your overall health, they will work against it. Try reducing them.
You dont eat as much veg and high nutrient food as you could, try adding another portion to every meal.
Exercise is a form of stress for the body so if youre doing a lot it more important to eat nutrient dense food such as high quality protein and lots of veg.
Are you getting enough sleep? High stress levels? Increase sleep and reduce stress where possible.
For me, this is a horrible time of year,. Get out for some R&R with your friends. Especially if it is sunny and you can get some vitD. If that means cancelling a work out do it- dont loose your exercise routine, give yourself until the first week of march off only if youre worried you will fall off the health wagon and return to old ways.

Feb and early march is horrible. Everyone* is tired, everyone needs summer to arrive, everyone around us is sniffling and full of colds yet we're packed in next to them in centrally heated rooms because of the cold.

Good luck.

(*perhaps not eveyone, but most people I know)

Feral_Moon

Angry_Bear wrote: »

Could be, also as someone said before it could be stress related.

I haven't really been aware of extra stress, but I have been having odd recurring dreams which for me are usually a sign that something is bugging me.

I also notice that the one thing I didn't put on my list in the OP is the crap-load of black coffee I drink (I replaced smoking with black coffee a few years back - I'm sure it's still better for me than smoking but I know I should cut back ). I might keep a count over the next few days in case I'm drinking more or less than usual as that would also make me feel different.

The odd fact is that I used to feel crappy almost all the time (when I was a lazy, overweight smoker :rotfl:). I've only started getting used to feeling really good and full of energy as standard which is why I'm probably just being a bit over-sensitive about a slump. More than likely a bit of time will sort me out .

The reason I mentioned hormones is that I met a similar brick wall a year or so ago. I was probably doing as much, if not slightly more exercise than you currently are, incorporating 2-3 gym classes daily (spinning, circuits, HIIT, weights etc) plus walking 6-7 miles daily with the dogs. I quit the gym although carried on using kettlebells and weights at home, plus dog walking was reduced to 3-4 miles daily as I was just completely knackered all the time.

I suspect depression played a part but my GP also suggested that as I'm now rapidly approaching middle age and showing peri menopausal symptoms that hormones may be to blame. He prescribed HRT patches and so far so good. I'm back to walking 6-7 miles a day but have yet to re-join the gym.

I hope you get to the bottom of what's making you feel so out of sorts. Stress can certainly play a part especially if it's affecting your sleep. Would also be worth speaking with your GP and maybe get some blood tests done to rule out anything medical.