Overtraining and weight gain…How to make sure you stay on target!

So, your new years resolution is to loose weight right? How’s it going? What’s your plan? For many people, in fact over 30% of brits, new years resolution is to lose a few pounds. Which is great! New year, new you right?! (Yes, i went there with the cringe quote!) But sticking to a new regime can be difficult, especially if you are not a gym lover. But i want to talk about over training.

Many assume that if you go to the gym everyday and do a 2 hour workout you will get results. I’m not going to lie and say you won’t but not the long lasting results you wish for. You will be pleased to know that you don’t need to go to the gym everyday. You’ll be pleased to know that you don’t need to workout for 2 hours or more! Ideally, go to the gym 3-4 times a week, for an hour or so, and eat well. Simple. So it sounds. But let me explain further.

Going to the gym everyday will actually set you back. I mean who wants to be the person that is breaking their back by going to the gym everyday and is restricting their diet at the same time?! Whilst not getting results. Or even worse, seeing negative results. No one wants that. If you are putting in the effort you want something back, right? Your body NEEDS to rest. I can’t stress how important rest is. Even if you love the gym and feel the need to go everyday, you won’t get the results you desire as your body needs to recover. Your body needs to rest at least 2-3 times a week after putting all your energy and effort into a good workout. I know you want results but you have to take it slow sometimes otherwise it’ll take a hell of a lot longer. Patience is key to any fitness journey (i love the cringe quotes right now!). Hello?! I’m telling you to take a day off and rest over here!!

Eventually, you will start to hate the gym. You won’t see results, making you feel disheartened and give up. That’s not what we want. Exercise is meant to make you feel good about yourself, not disappointed. If you have trouble sleeping you may have over trained. The adrenaline is still pumping around your body because it’s preparing for activity, which isn’t allowing you to rest and recover. Truth is, you might even gain weight. Yes. After all the hard work and hours you put in you might even gain weight by doing too much! By training everyday you will burn calories yes, but you might be burning muscle instead of fat as you aren’t letting your body recover and glycogen levels replenish. The less muscle mass restored the more fat stores you will have, hence the weight gain.

Lastly, stress. If you have a stressful job, then have a hard and heavy workout in the gym, adding more stress to your body this could potentially affect your results. Cortisol is a hormone made in our kidneys which is released when the body is stressed. So when you are having an intense workout or restricting food, cortisol will be released, leading to insulin resistance and fat storage. Cortisol increases your appetite making you crave all those sugary foods ending up with? Weight gain. So listen to your body. If you’ve had a long and stressful day take the evening off and relax, recover and recuperate. You know those bath bombs you got for Christmas? Time to get them out!

So you all know that quote, slow and steady wins the race, oh so true! Listen to your body and train  accordingly! Keep motivated, try new things and most importantly…enjoy it!

V x

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