Can You Overtrain and Not Fuel Enough?
Can you overtrain and not fuel enough? When it comes to exercise and nutrition, it can be hard to find the balance that works for you. However, I see many people obsessing over calorie deficits and overtraining, is it possible to take it too far leading to overtraining your body or not fueling enough? Yes it is! This can lead to negative physical and physiologic impacts, these behaviors can have a negative effect on your body and it is important to find a balance when it comes to fitness and nutrition, and of course, NEVER deprive yourself from food.
When you get into the habit of working out most days a week, or completing really intense workout on a regular basis, it is important to know that overtraining can be a real issue if you aren’t allowing you body to recover AKA resting days. Some signs of overtraining include:
- Inability to finish a workout you can normally complete
- Decreased performance during a workout
- Persistent muscle pain or injuries
- Depleted energy — feeling completely wiped out, or even irritable after exercise
- Vulnerable immune system leaving you more likely to get sick
- And of course Not eating enough
I am totally for motivation and consistency with your training. But if you notice any of these things are happening often with you, then it is highly likely you are overtraining and undernourished.
When to take a Break
There can be an unhealthy relationship with exercise when you have feelings of guilt, worry, or stress when you cannot get your workout in or are not following the plan exactly. When the workout is not fun or you put it above everything else in your life these are also signs that you’re lacking balance, and your priorities have shifted.
If you are experiencing any of these things, I strongly encourage you to take a little time off, reassess what your goals are. Remember that we get to exercise because God created our body and it is good to take care of God’s temple, but obsessing over it is not the way God intended us to live our life. If this is happening inside of you often you need to ask yourself this question: is living this way helping me achieve my ultimate wellness goals?
Take an extended break from training if you have any injuries that need time to heal completely, if you are sick, or if you’re experiencing burnout. During this time, stay away from any high impact or intense forms of exercise. Give yourself time to make a full recovery. Don’t worry, taking a few days off isn’t going to wreck your progress—it may even improve it.
What about Food?
Can You Overtrain and Not Fuel Enough? The answer again is yes! Remember it is never a good idea to obsess with defining and maintaining the perfect diet, rather than the health benefits or maintaining a healthy weight. If you are trying to eat “too clean” all the time, scrutinizing everything you put in your body, or limiting your intake because you have a list of rules. You are obsessing, not practicing self-control. I don’t believe or promote restrictions of any foods in my programs, but what I do promote is to build healthier habits through eating wholesome foods that will result in good overall health from the inside out. All of it while enjoying the workouts we do, and some of the other not “so good” foods occasionally by practicing self control 🙂
So remember, develop a training program that balances different types of exercises that match your fitness level and goals. Eat as much healthy wholesome foods as possible, (eating healthy is not boring) Rest your muscles and let yourself relax. Take days off to rest and recover, and allow time with God through your health and fitness journey.
To find out more about how to build a balanced diet and training program that teaches you to build healthier habits, CLICK HERE and join my 27-day at home workout transformation challenge.
Sources:
https://www.healthline.com/health/signs-of-overtraining#takeaway
https://medlineplus.gov/ency/patientinstructions/000807.htm