Too much exercise bad for you?

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Adam Preston
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Too much exercise bad for you?

Postby Adam Preston » Wed Jun 22, 2011 11:05 pm UTC

Hey I do quite alot of weight training and muscle development in my home, I do it mostly everyday, but recently I've been feeling quite fatigued and feel that I struggle a bit on my lower weights. Is too much exercise bad for you? I try and rest when I can, I eat a bit of protein so my body can attempt and repair itself. But I feel like i need to workout even more then to turn the protein to muscle. What are your thoughts on this?
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Re: Too much exercise bad for you?

Postby Izawwlgood » Wed Jun 22, 2011 11:13 pm UTC

It's advised to give your muscles at least a day to recover. Unless your funneling protein into your body, you should be allowing any given muscle group a full day to recover. Even then.
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Re: Too much exercise bad for you?

Postby Adam Preston » Thu Jun 23, 2011 12:29 am UTC

No i'm not funneling protein into my body, just casual consumption of protein, but thx for the advice.
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Re: Too much exercise bad for you?

Postby Ulc » Thu Jun 23, 2011 6:32 am UTC

You're probably not getting enough protein - a generally good rule of thump is that you need ~2 g per kg. of bodyweight per day. Which is actually quite hard to get, especially if you can't eat a whole lot of meat. I'm quite fond of my protein powder

In general, after a day of working out heavily, you should have a rest day where you don't do anything at all. If you don't get those rest day, working out is just another way to look silly while wasting time. It definitely sounds like you're overtraining.

Of course, professional athletes can do this, but their standard is so much higher, and they usually know exactly what they're doing.
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Re: Too much exercise bad for you?

Postby Solt » Thu Jun 23, 2011 7:28 am UTC

Ulc wrote:You're probably not getting enough protein


Adam Preston wrote:but recently I've been feeling quite fatigued and feel that I struggle a bit on my lower weights.


In fact, you're probably not getting enough calories at all!

If you ever feel fatigued at the START of your workout (say, after the warmup, on your first heavy set), then you are:
-Not eating enough
-Not resting enough
-Not eating enough
-Not sleeping enough
-Not eating enough

There's a small chance you are "overtraining" as well, but apparently it is really difficult to do that. If it is not a lack of calories you should try resting for a week then see what happens. But you probably aren't eating enough food.
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Re: Too much exercise bad for you?

Postby Adam Preston » Thu Jun 23, 2011 12:13 pm UTC

If I'm honest I believe I'm not getting enough protein and/or enough sleep.
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Re: Too much exercise bad for you?

Postby Izawwlgood » Thu Jun 23, 2011 2:09 pm UTC

Why don't you read up on workouts; you'll find they always recommend allowing a muscle group at least a day of rest. The point is to work a group, and then give it time to rebuild/grow. If you're constantly working it, you're not going to get much done, and you'll just injure yourself.

Also, if you talk to anyone in the gym who looks like they know what they're doing, you'll notice they constantly funnel protein into their body.
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Re: Too much exercise bad for you?

Postby Ulc » Thu Jun 23, 2011 3:13 pm UTC

Even if you change your habits and get enough kcal* and protein - it's still not a good idea to work out the same muscle groups several days in a row.

The entire point of muscle training is to do limited damage to your muscles, when the body repairs it, it over compensates a bit, and that's why you get stronger. But if you never let it rest so that it can be repaired, it's just a waste of time at best, heading straight for injury at worst.


*If you give us weight, height, age and general activity level through a week, it's possible to calculate how much that is decently well.
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Re: Too much exercise bad for you?

Postby Adam Preston » Thu Jun 23, 2011 7:45 pm UTC

ok so my weight is around 75kg I'm 5" 9 and 16, I do a mostly chest, biceps, triceps and abs work. Mostly everyday I do different exercises. I always do bicep exercise thou.
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Re: Too much exercise bad for you?

Postby Ulc » Thu Jun 23, 2011 9:58 pm UTC

In that case you have a basic metabolic rate of around 1600-1700 or so, possible a bit more since you're probably growing a fair bit still. Add in that you train almost everyday, and assuming you don't do much more than that, you're looking at daily caloric expenditure of ~2500. If you play sports for a hour every day? Add 400-500 to that.

If you don't get enough protein (150 g. per day)
And if you don't enough calories (~2500)
And if you don't rest your muscles after working out

All that training is just a massive waste of time. Stop doing biceps every day, if you don't rest them, no growth. And even when alternating muscle groups, you should take rest days off. Try picking about half the muscles, work through them on day one, the other half the next day, then the third day rest.

Getting those rest days are at least as important as actually working out - at least if you want the working out to be effective at more than bragging "I work out X hours per week".

And you should probably start including exercises that help your core as well - deadlift and squats probably being the two most important.
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Re: Too much exercise bad for you?

Postby Adam Preston » Fri Jun 24, 2011 1:19 am UTC

Thanks alot for the advice man, I'm pretty sure my body will improve massively with your help. Thank you for the nutritional advice aswell, I may perhaps should add that I am trying to lose weight so I cut down on "fatty" foods, by that I mean chocolate, crisps and general junk food.
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Re: Too much exercise bad for you?

Postby gaurwraith » Fri Jun 24, 2011 1:52 am UTC

in my opinion, and i'm not any kind of specialist, your heigth and weigth are balanced, you could even gain some weigth... why want to lose it? just make it into good form...
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Re: Too much exercise bad for you?

Postby Adam Preston » Fri Jun 24, 2011 2:11 am UTC

I dunno, i feel i'm a bit over weight...
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Re: Too much exercise bad for you?

Postby Ulc » Fri Jun 24, 2011 5:32 am UTC

Adam Preston wrote:Thanks alot for the advice man, I'm pretty sure my body will improve massively with your help. Thank you for the nutritional advice aswell, I may perhaps should add that I am trying to lose weight so I cut down on "fatty" foods, by that I mean chocolate, crisps and general junk food.


Cutting down on chocolate, crisp, soda and junk food is always a good idea, no matter if you're trying to lose weight or not.

Your weight is fairly well balanced with your height, you shouldn't be trying to lose weight as such. If you feel there is a bit too much fat on your body, you might be right, but the solution to that should be to transform some of that fat into muscle instead. And the road to that is enough calories, but in the form of healthy food instead, and working out intelligently.
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Re: Too much exercise bad for you?

Postby Adam Preston » Sun Jul 03, 2011 9:47 pm UTC

I may start doing some boxing, what type of diet do you think I would have to have to maintain a fit, healthy and strong body in general?
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Re: Too much exercise bad for you?

Postby Evengeduld » Fri Jul 08, 2011 10:51 am UTC

Adam Preston wrote:I may start doing some boxing, what type of diet do you think I would have to have to maintain a fit, healthy and strong body in general?


That depends on how often you are going to train. Once a week? 3 times? everyday? and what type of boxing you are going to do.

American style boxing will require a diet that allows for bigger muscle growth
Thai Boxing on the other hand will require a diet to keep your muscles smaller but fast.
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Re: Too much exercise bad for you?

Postby Adam Preston » Fri Jul 08, 2011 3:34 pm UTC

Not sure what American Boxing is, Thai Boxing, I take it you mean Muay Thai?. Anyways I may just do the general western known boxing. The boxing which people like Sugar Ray Robinson did and Ali.
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Re: Too much exercise bad for you?

Postby nightbird » Tue Jul 19, 2011 9:18 am UTC

I suppose by American boxing he means western boxing = standard boxing, no kicks. You know, the Muhammad Ali thing. As far as nutrition goes:

- eat healthy foods. Veggies, fruit, lean meat, fish, dairy, nuts, eggs, rice, potatoes, whole grains.
- eat 1g of protein/pound of bodyweight. You do NOT need more than that, it will just go to waste. More protein does not mean you'll grow faster.
- eat 1-3g/carbs per pound of bodyweight, depending on your caloric goal. (Obviously eat less if you want to cut down, more if you want to gain)
- eat 0.5-1 grams of healthy fats (animal fats, nuts, olive oil) per pound of bodyweight.

Stop training the beach muscles exclusively, you're ruining your body. Start something like this:

A
Squats: 5 Sets of 5-8 Reps
Military Press: 5 Sets of 5-8 Reps
Chinup: 5 Sets of 5-8 Reps

B
Deadlifts: 5 Sets of 5-8 Reps
Bench Press: 5 Sets of 5-8 Reps
Dumbbell Rows: 5 Sets of 5-8 Reps

This will give you functional strength and burn more calories. Look at gymnasts or professional fighters: They have functional physiques and they look awesome. Alternate the two workouts and do them three times a week. Try to be stronger everytime you go to the gym, i.e. add weight or do more reps.

MO: A, WE: B, FR: A, MO: B, WE: A, FR: B etc

If you feel like doing something on off days, go running/swimming/practice martial arts. Bottom line: No Jersey Shore weight lifting 24/7 anymore, it will NOT give you results.
Last edited by nightbird on Wed Jul 20, 2011 10:09 pm UTC, edited 1 time in total.
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Re: Too much exercise bad for you?

Postby Evengeduld » Tue Jul 19, 2011 10:56 am UTC

nightbird wrote:I suppose by American boxing he means western boxing = standard boxing, no kicks. You know, the Muhammad Ali thing.


yep that is what I meant and the way of training he suggest in a pretty good one :)
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