Overtraining?

[Blue]

I am a little nieve to working out. Go to the gym every once in a while. but tell me, what is the definition of overtraining? How do you avoid it? What is so bad about it. And i did search "overtraining" and all i got was a thread about jump roping.

[bigDman]

Over training is worried about to much. It is so hard to over train. So don’t worry about it too much. When it happens you will notice a difference.
Some signs are Elevated resting pulse / heart rate, weakened immune system, Increases in minor injuries, muscle soreness or joint pain, being exhausted and tired, weight and appetite loss, dehydration, lack of motivation. Decreased performance, and the list goes on and on. Don’t worry too much about over training. The body is capable of amazing things

[ca180sx]

^Its not hard to overtrain. You look like you pulled those symptoms off the back of a medicine box. You can get those symptoms from just about everything.

You will know if you overtrain, when you work that muscle again 2 days later. If its still sore, OR you can't lift equal too the wieght you did earlier than you might have overtrained. Make sure you are taking 1 gram of protein per 1 lb of body wieght per day so that you have enough protein in your system.

[bigDman]

^Its not hard to overtrain. You look like you pulled those symptoms off the back of a medicine box. You can get those symptoms from just about everything.

You will know if you overtrain, when you work that muscle again 2 days later. If its still sore, OR you can't lift equal too the wieght you did earlier than you might have overtrained. Make sure you are taking 1 gram of protein per 1 lb of body wieght per day so that you have enough protein in your system.

its easy to over reach its hard to overtrain. two different things
Everything I said is a symptom of overtraining. Your not going to over train from one workout. It will take alot to over train. Most people cant overtrain if they tried.

[ca180sx]

^Sure. Believe what you want.

[the wister]

The content on these boards improve everytime I turn my back. Seriously

Definition? When your body is so exhausted from exercise and lack of rest that any additional exertions cause more harm than benefit.

How to avoid it....don't work sore muscles is a safe strategy, though this applies differently to some individuals, but it should work for most of the kids on these boards.

Why is it so bad, well, probably because it undermines your athletic performance and affects most noticeably your immune system. You basically end up working backwards.

[czechinthepipes]

basically if after your done working out and you are so sore i mean like in pain thats one way. also another is if when u try to do wat you did again some days later if u cant do it. basically just make sure you kno wat you are doing dont get clumsy or do something way out of your range of ability to do. keep it simple yet callenging.

[ca180sx]

^Thats all exactly what I said in one way or another.

[Bulldog51]

^Its not hard to overtrain. You look like you pulled those symptoms off the back of a medicine box. You can get those symptoms from just about everything.

You will know if you overtrain, when you work that muscle again 2 days later. If its still sore, OR you can't lift equal too the wieght you did earlier than you might have overtrained. Make sure you are taking 1 gram of protein per 1 lb of body wieght per day so that you have enough protein in your system.


This is completly wrong I run cross country and during the season we run probally 10 miles a day 4 days a week and in conditioning we run that everyday so i ache and hurt everyday So my advice is not to worry about it . Just stretch a lot and make sure your getting enough calories. Its recomended that a runnner whos 14 consuem about 4000 calories a dya and abotu 75% of those to be carbs

[bigDman]

This is completly wrong I run cross country and during the season we run probally 10 miles a day 4 days a week and in conditioning we run that everyday so i ache and hurt everyday So my advice is not to worry about it . Just stretch a lot and make sure your getting enough calories. Its recomended that a runnner whos 14 consuem about 4000 calories a dya and abotu 75% of those to be carbs


i wouldnt do 75%
more like 40-50. You do need to act as an active growing boy

[CustomX157]

Make sure you are taking 1 gram of protein per 1 lb of body wieght per day so that you have enough protein in your system

Another fine line of text from the back of a protein bottle. Unless you are an olympic athlete who burns all of the protein he/she consumes is their food then you do not need 1gram per pound of bodyweight. Protein gets stores as fat when you take too much so all you are going to do to this poor kid is make him a fatty. Try taking one shake a day. Thats roughly 40 grams or so. That does it for me and i work out twice a day. Now before you all jump down my throat and go "omg! he's gonna kill himself!" ill have you know i work on a 3 day split. My whole routine is in another thread so ya just search. But id say overtraining is all what someone makes it out to be. For instance, my legs are sore for a good 2-3 days after i work them heavy, but heavy arms is better by the next morning. I'd say workout for a good bit and learn your own limits. but as a general rule, give each group about 2 days inbetween workouts. Also, if you are doing a upper/lower split, do upper then lower, but leave a day after lower before you do upper again. Otherwise you might not get the most out of your workout.

[bigDman]

the "is there a such thing as to much protein" debate is one that gets ugly
but im on the side of no. I workout 6 times a week. 2 upper body days(speed day and strength day) 2 lower (speed day and strength day), 1 day I play in a lacrosse game and 1 day I run

now I eat atleast 2 grams of protein per pound. I usally end up getting around 3 times (600 ish grams) its not because I try to. I just eat 8 meals a day and with each one a lean protein source

[ca180sx]

Another fine line of text from the back of a protein bottle. Unless you are an olympic athlete who burns all of the protein he/she consumes is their food then you do not need 1gram per pound of bodyweight. Protein gets stores as fat when you take too much so all you are going to do to this poor kid is make him a fatty. Try taking one shake a day. Thats roughly 40 grams or so. That does it for me and i work out twice a day. Now before you all jump down my throat and go "omg! he's gonna kill himself!" ill have you know i work on a 3 day split. My whole routine is in another thread so ya just search. But id say overtraining is all what someone makes it out to be. For instance, my legs are sore for a good 2-3 days after i work them heavy, but heavy arms is better by the next morning. I'd say workout for a good bit and learn your own limits. but as a general rule, give each group about 2 days inbetween workouts. Also, if you are doing a upper/lower split, do upper then lower, but leave a day after lower before you do upper again. Otherwise you might not get the most out of your workout.

Back of a protein bottle or a fitness magazine. Wherever I get my information doesn't really matter. I work out once a day and have a intake of about 200 grams of protein per day.

Then again, we probably have a totally different routine.

It won't make him fat if he does it right.

[Lax.53]

so say you are eating 2,000 calories a day with roughly 180 calories per 40 grams of protein, 2,000 calories is a defecit for probably 99% of the people here seeing as we all need at least 3,000 calories a day based upon our activity levels and metabolic rates.

anyways.. 40 grams per 180 calories x 4.1 (i weigh 170 so roughly 1g per lb) 738 calories and 164 grams of protein... double even triple that you are still at a caloric defecit so it makes no sense how this would store as fat. Carbs store as fat sugar and fat store as fat. if you were to consume 164x3.. 492 grams of protein and 2214 calories a day you are not going to get fat. fat is stored energy due to there being too much of it, if you consume less then you need your body burns fat for the energy to compensate the defecit. Protein is good to lose weight because it has no sugar or carbs and those are the things that greatly affect glycemic levels, the lower your blood sugar the more likely your body is going to go into those fat stores and burn that crap off for your energy.

[BuckWyld]

I was over training doing 6 days a week of weights and hitting every body part 3x every two weeks. I cut back to 4 days of training a week and doing each body part once and saw much better results. That being said everyone is different and some people may get great results from what is overtraining for others, the type of workouts you do has an effect also, I tend to train very heavy.

[Cburylax]

I am a little nieve to working out. Go to the gym every once in a while. but tell me, what is the definition of overtraining? How do you avoid it? What is so bad about it. And i did search "overtraining" and all i got was a thread about jump roping.

This is the best I could find about overtraining:
http://sportsmedicine.about.com/cs/overtraining/a/aa062499a.htm

Regarding protein intake, I'll give my insight here since I have my BS in Nutritional Science.

According to the NSCA, Human Kinetics, and nearly every dietitician and sports nutritionist I've ever spoken with, these are the generally accepted guidelines for protein intake:

Sedentary Person: 0.8 g per kilogram bodyweight
Recreational Athlete: 1.0-1.5 g per kilogram bodyweight
Endurance Trained Athlete: 1.2-1.6 g per kilogram bodyweight
Strength Trained Athlete: 1.4-1.7 g per kilogram bodyweight

This means a 160lb high school athlete would weigh 72.7kg

I recommend 1.5g per kg = 109 g of protein

There isn't any reason to go way over this for a high school athlete, a collegiate athlete might be a different story and other factors will have a determining role such as what sport they play.

Once your nitrogen level in your bloodstream is positive, the amino acids will be deaminated in the liver and the CHO molecules will be converted to something the body needs or stored as fat. Its not so simple to say a huge intake of protein will make you fat though, you need to consider how much carbohydrate (and what kind) and fat were ingested at the same time and throughout the day.

If you overeat, then yes...protein will be converted to fat. If you don't overeat,or your screwing with the nutrient ratios (ie high protein, low fat diet), your body will treat it differently, most likely converting the excess into glycogen/glucose.


Regarding Carbohydrate Intake, this what I use:

Recommended intake
One hour daily training at 70% maximal oxygen uptake: 6-7 grams of carbohydrate per kilogram of body weight per day

Two to three hours daily training at 70% maximal oxygen uptake or above 8-10 grams of carbohydrate per kilogram of body weight per day

Since most high school athletes exercise 2-3 hours daily, that 160lb athlete (72.7kg) woud need about 581g of carbohydrates


These are only guidelines though, I tailor these to different types of athletes and consider their goals, injuries, and dietary preferences.

C :thumbsup: