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Is there such thing as too much exercise



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NAUSIKAA
Posts: 4,848
11/15/12 1:55 P

Anna, congrats on all that hard work at the gym! Two weeks is nothing (even though it doesn't feel like nothing!) -- the first two to four weeks of an exercise program, your body is thrown into confusion... the muscles are holding onto every last drop of water to try to repair themselves, and your body is adjusting as best it can to some very dramatic changes.

Remember that 80% of weight loss is in your nutrition. Exercise is only 10-20% of the equation - and that for people who work really hard at it. Exercise is one of if not THE best thing you can do for your body, but it's not a weight loss miracle. As long as your nutrition is on target, your body will catch up.

I recommend that anyone who is beginning a new exercise program track their progress on a series of fitness goals that are separate from weight, measurement, or clothing goals. Here is an example of some fitness goals you could set for yourself as an exercise beginner (they will be dramatically different for everybody - some may seem ridiculously easy or ridiculously challenging, just giving you a few ideas):

- jog 1 mile without stopping to walk
- bench press 1/4 of my bodyweight
- do 10 pushups with feet on the floor
- jump rope for 1 minute, rest 1 minute, repeat 2x
- walk up 5 flights of stairs
- increase the weight on the lat pulldown machine by 20 lbs
- participate in a Zumba class once/week
- work out at the gym at least 3 times/week
- get at least 8,000 steps/day (pedometer)
- learn to do a pullup

As you set goals like these for yourself and start to meet them, you will recognize the value of the exercise in making your body stronger, fitter, more agile, more flexible, faster, etc. In short, you will have a much more useful body.

In my personal experience, weight loss usually takes a month to start if I'm hitting the gym hard, no matter how little or how much I eat.



DIDS70
Posts: 5,070
11/15/12 1:34 P

I don't do cardio-- not in the running/treadmill sense. Yes there is cardio in my 12 minute workouts (and some days that is cut down to tabata training in 8 minutes), but i will NOT run on a treadmill because I don't want to make the extra cortisol. Cortisol adds to weight. It makes you hungry after a workout. Sure there are benefits to doing the cardio as you are doing it, but it stops burning fat and calories once you stop.
I do strength training two to three times per week in the sanctity of my living room in front of HGTV. I have my interval timer and several exercises that I do in either a tabata format or a surge format. (tabata 20 on 10 off or 20 off if I need the rest) (surge-- 30 on 30 off). I do between 4 to 6 exercises and do each exercise 4 or 3 times depending on the format I choose.

Certain days I will take my mile walk but i don't run or jog it. Powerwalking is stretching it. I walk faster than normal pace, but not as fast as a powerwalk.



ANNA_SUNGA
Posts: 13
11/15/12 1:33 P

Thanks for reminding me. I actually already knew this and the information came flooding back to me as soon as I read your post. I need to get my focus off the scale and focus on how good I feel!

If I keep on the same path I am on I will be successful.... Too bad the weight goes on so easily and not off as easily!



ARCHIMEDESII
SparkPoints: (136,400)
Fitness Minutes: (205,145)
Posts: 20,285
11/15/12 1:28 P

ANNA_SUNGA,

It's only been two weeks. While a safe weekly weight loss would be 1-2 pounds per week, there may be weeks you don't lose. there may even be weeks you gain ! And that doesn't mean you're doing anything wrong. The weight doesn't magically drop off the minute we decide we need to lose. Weight loss really is a slow steady process that takes time. This is not the Biggest Loser. Those types of dramatic losses are just not typical.

Also, don't assume that exercising every day will speed up your loss, it won't. You may notice your weight go up and it's not because you've gained muscle over the last two weeks. It's because your body is retaining water. When a person works their muscles intensely, those fibers soak up water like a sponge. This is what they are supposed to do. Your muscles will release any excess water they don't need once your body has adapted to the new routine.

If you've been very sedentary and are starting to exercise, you really should be slowly easing into a routine. Don't try to do too much too soon or you are at risk for fatigue, injury or burn out. That's why SP encourages its members to start out slowly. Because you really do want your exercise to become a habit. Because the exercise doesn't stop once you've lost the weight. If you want to take the weight off and keep it off, you need to be active in some way for your entire life. Thus the need to start slowly.

Mostly, you really do need to be patient with your body. It's only been two weeks. It really could take 6-8 weeks of healthy eating and regular exercise before a person sees a change in the scale. And that's perfectly normal.





ANNA_SUNGA
Posts: 13
11/15/12 1:28 P

I actually am kinda OCD about serving sizes. I have a food scale and I weigh everything. I did increase my calories from 1200 to 1500. That is what spark told me to do. Some days I struggle with the extra calories some days I dont. I just depends on how hungry I feel. I pulled out the tape measure Im going to start checking my measurements once per week. I have done that in the past. We shall see how it goes



SILVERMOONFAIRY
Posts: 259
11/15/12 1:26 P

Well, two weeks isn't very long.. it will take time to see results.
However, I'd take more of a look at your diet than at your workouts. Losing weight is more in what you eat than in the exercising. They do go hand in hand, and in the past I've seen my weight loss go faster with both good diet and proper exercise, but think of the exercise more as maintenance and health of the body.

If you're eating 1500 calories of refined sugars and processed foods, that's going to be a problem no matter how much you work out. All calories aren't created equal. For my body, for example, salt doesn't tend to seem to do as much for causing weight fluctuations, but added sugars sure do.



LILLIPUTIANNA
Posts: 1,038
11/15/12 1:09 P

There is in fact such a thing as "too much exercise." If you don't eat enough calories to support your new workout schedule, your body will go into a sort of starvation mode and won't shed any weight. Be sure to factor in your new energy expenditure (exercise), so that your body has enough calories.



ELOQUENTZ
SparkPoints: (6,824)
Fitness Minutes: (1,441)
Posts: 310
11/15/12 1:08 P

Are you measuring your portions or are you just eye balling it?

Have you done any measurements other than weight? I actually changed my goal to inches lost instead of focussing on weight.

How about how your clothes are fitting?



MPLANE37
SparkPoints: (64,776)
Fitness Minutes: (35,097)
Posts: 2,166
11/15/12 12:25 P

Simply put, you are getting fit. While doing so, your body is restructuring itself. For one, it is storing more glycogen everywhere, which requires much more water to be retained. As a result, even if you are losing fat, you can't see it on the scale. You need to monitor measurements of the large fat deposits in your body (like the belly, hips, chest, thighs, etc). You should see a reduction at least in some of those measurements.

While getting fit is great, if the amount of exercise is so much that it leads to overeating, that would beat the whole purpose of fat loss, so it would be too much exercise.



KARIE1210
Posts: 19
11/15/12 12:23 P

I feel the same way =( I was doing 40min of cardio 5x a week for 8 weeks, and I gained weight. I blame it on my diet, though; I overeat. So I upped my cardio these past 2 weeks. I've gone every day except one day and some days I go twice a day. I work out for 60 - 70 min at a time. So if I go twice a day, I work out for like 2 hours, and have lost NO weight still!!!!!! I'm so upset... I really need to watch my diet. I am pretty sure that is it. So I watched it yesterday and stayed within my calorie limit and am down 4lbs today, which I am sure is water weight, but hey! Better than being up...



ANNA_SUNGA
Posts: 13
11/15/12 11:42 A

Okay let me spell it out because it makes absolutely no sense to me....

A friend an I joined a gym 2 weeks ago. We go six days a week doing strength training 3 days and cardio all six. Usually just the treadmill for 30 -45 minutes 3 mph 5% incline.

I am staying within my calorie range. I usually average around 1500 calories sometimes 1600.


My question would be why are we not losing weight? In fact we both seem to be gaining?

What the heck are we doing wrong?



 
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