How much is too much exercise?

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

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How much is too much? ⁠⁠🤷🏻‍♀️
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Some symptoms of overtraining are obvious, others not so much. Many women (myself included) mistake overtraining symptoms as a result of other things, such as work or family stress or even a really tough workout. ⁠⁠
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The most common symptoms of overtraining syndrome include: ⁠⁠
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▪️insomnia ⁠⁠
▪️fatigue⁠⁠
▪️headaches⁠⁠
▪️weight gain, especially around midsection ⁠⁠
▪️moodiness or irritability⁠⁠
▪️change in the menstrual cycle⁠⁠
▪️hair loss ⁠⁠
▪️numbness or tingling in the hands or feet⁠⁠
▪️increase in perceived difficulty of workouts⁠⁠
▪️reduced motivation ⁠⁠
▪️repeated injuries, body aches, and pains⁠⁠
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If you’re experiencing any of these symptoms and exercise regularly without many rest days, it’s possible that you’re experiencing overtraining syndrome.⁠⁠
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How to reverse and move on from overtraining:⁠⁠
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To reverse overtraining, I recommend first assessing your current workout and nutrition routine and making modifications if either one is too intense. ⁠⁠
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Next, ensure you’re living a balanced lifestyle – sleeping well, managing stress (this is HUGE), and eating well (getting the right amount of protein, carbohydrates and healthy fats in your diet). Lastly, you can even include hormonal testing and supplementation under the advice of a health care professional. Once you’re well on the way toward recovery I recommend taking steps to move forward efficiently, without falling back into the same patterns.⁠⁠
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On the exercise front… cross-training, eating the proper foods, getting sufficient sleep, and reducing cortisol are all essential for ensuring you avoid falling into the overtraining syndrome trap again. Include breaks, such as only exercising 2-3 days a week, and limiting their length and intensity to keep from overtraining. Strength training and leisure walking are your friends! ⁠⁠
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Have you ever fallen into the overtraining trap? ⁠⁠
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2 Comments

  1. This is a constant battle for me. I reduce, gain weight and feel crumby…then I increase, go too hard, get puffy/injured and can’t sleep. UGH! There is a balance between diet and exercise that I can’t get right!!!

  2. It can be so hard at times to balance it out just right! Managing stress (especially for women) is a big deal and not always an easy thing to accomplish. It’s interesting that the symptoms of overtraining are almost the same as not training at all!

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