Over training and Under eating
“I just don’t get it, I train twice a day every day and I’m not seeing any results! WHY?” Does this sound a little too familiar? Read on…
A common trend I see as a Nutritionist and fitness professional is the constant over training mentality coupled with the reduced intake of adequate nutrition to the body. A common misconception when training is the mindset of increased training will lead to bigger and better gains, whether that be muscle growth and weight gain, fat burning in order to lose weight, or fat burning in order to get leaner.
When it comes to training, sometimes an increase in vigorous exercise does not lead to this desired notion, if fact it can put our bodies under oxidative stress which is caused by free radicals that create damage or ‘oxidize’ cells through our bodies. Over time this can lead to cell and tissue damage leaving the cells and tissues unable to function properly. In general one steady state training session up to 55-60 mins in total once a day can be sufficient or one HIIT 30min training session up to twice a week. One session of mind body training such as yoga, tai chi or Pilates up to twice a week with two days of consecutive rest is important to allow the body to recover properly. Now, say you have your training in proper balance through the week with your added rest days, but still not achieving your results? What’s next?
The second big misconception that people can generally face is getting the right nutrition to complement their training. Ensuring right amount of macronutrients (protein, fats and carbohydrates) are important in large amounts for muscle growth and development, brain function and for energy production. Micronutrients (vitamins and minerals) are needed in smaller amounts and are found in a range of fruits, vegetables, nuts and seeds and are required for many processes in our bodies.
So how can you adapt your diet and lifestyle to ensure that you are eating correctly and are not undereating and not over training?
- Cutting back on training and finding a balance between enough rest and enough exercise, to prevent oxidative stress in your body, speak to your PT or Fitness instructor to help you find the right balance for you.
- Introducing 5 meals day, 3 bigger meals with protein, fats and carbohydrates (mainly from a range of fruits and vegetables).
- Introducing 2 small snacks morning and afternoon to help stimulate an active metabolism, so your body does not go into starvation mode and store fat.
- De- stress, take regular breaks and holidays to help keep you on track.
- Have you PT change your training regularly to help challenge you.
Always remember it is important to find the right balance and consistency with training, along with optimal nutrition in order to achieve long term sustainability.
By Karola x