Comments on: Effects of Too Much Exercise http://smallstepstohealth.com/2009/08/effects-exercise/ Never take orders from a cookie! Thu, 17 May 2012 13:16:38 +0000 hourly 1 http://wordpress.org/?v=3.2.1 By: Jennifer http://smallstepstohealth.com/2009/08/effects-exercise/comment-page-1/#comment-6487 Jennifer Sun, 27 Feb 2011 03:52:43 +0000 http://smallstepstohealth.com/?p=1695#comment-6487 Asithi, Thank you so much. I do a cardio workout but than I find myself feeling unfulfilled and I do some toning afterwards which is added to my 90 minute workout. I think a lot of it has to be related to my OCD, which I do have and I do have a tendency to consider exercise and weight control as an obsession. I truly appreciate your feedback and will most definately look into your suggestions especially the volumetric and low glycemic diets. :) Asithi,

Thank you so much. I do a cardio workout but than I find myself feeling unfulfilled and I do some toning afterwards which is added to my 90 minute workout. I think a lot of it has to be related to my OCD, which I do have and I do have a tendency to consider exercise and weight control as an obsession. I truly appreciate your feedback and will most definately look into your suggestions especially the volumetric and low glycemic diets. :)

]]> By: asithi http://smallstepstohealth.com/2009/08/effects-exercise/comment-page-1/#comment-6486 asithi Sat, 26 Feb 2011 20:31:36 +0000 http://smallstepstohealth.com/?p=1695#comment-6486 Jennifer - All this exercising and starving yourself probably killed your natural metabolism. So your body is going to <a href="http://smallstepstohealth.com/2008/05/differences-between-the-fat-cells-in-women-and-men/" rel="nofollow">hold on to any weight in your body</a> because it is not sure when you will feed it again. The first thing I would do is normalize your eating again and spend less time exercising (feeding your body regularly with healthy food). I personally like the eating planning of the <a href="http://www.amazon.com/gp/product/0060932724?ie=UTF8&tag=smastetohea-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=0060932724" rel="nofollow">volumetric diet</a> or the<a href="http://www.amazon.com/gp/redirect.html?ie=UTF8&location=http%3A%2F%2Fwww.amazon.com%2Fs%3Fie%3DUTF8%26ref_%3Dnb_sb_ss_i_1_17%26field-keywords%3Dlow%2520glycemic%2520diet%26url%3Dsearch-alias%253Dstripbooks%26sprefix%3Dlow%2520glycemic%2520diet&tag=smastetohea-20&linkCode=ur2&camp=1789&creative=390957" rel="nofollow"> low glycemic diet</a>. The volumetric diet emphasize eating food with high water content in it. The low gylcemic diet emphasize eating food that does not cause peaks and valleys in your body sugar level. And both emphasize eating real food (not a Weight Watchers frozen dinner). It will probably take a while for your body to recognize that you are not trying to starve itself. It is not about low fat, but the kind of food you eat. Try to eat whole food (things that do not have a nutrition label on it). As for the exercise aspect, what kind of exercising at you doing? Is it mostly cardio? When your body is in starvation mode (which it is in now), the first thing it does is give up the calorie burners in your body (ie. your muscle mass). It takes more calories to support a pound of muscle than a pound of fat. So your body will get rid of the muscle mass first in times of famine. Once you normalize your eating habits, then you might want to consider adding strength training to your <a href="http://smallstepstohealth.com/2010/07/how-to-create-exercise-routine-1/" rel="nofollow">exercise routine</a>. When you add muscle, your body will burn more calories even when you are not working out. About 50 extra calories a day for each pound of muscle mass you gain. There should be no reason for you to exercise for more than 90 minutes a day (unless you are training for something). And when you are exercising that much, you should be eating a lot more to fuel your body. I recommend reading <a href="http://www.amazon.com/gp/product/1583333398?ie=UTF8&tag=smastetohea-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=1583333398" rel="nofollow">The New Rules of Lifting for Women</a>. It would probably take you at least 1-2 years to get your metabolism normalize again. It is not going to be easy because your natural instinct is to continue to eat less to lose weight (but in your situation, you need to eat more). Good luck! Jennifer – All this exercising and starving yourself probably killed your natural metabolism. So your body is going to hold on to any weight in your body because it is not sure when you will feed it again. The first thing I would do is normalize your eating again and spend less time exercising (feeding your body regularly with healthy food). I personally like the eating planning of the volumetric diet or the low glycemic diet. The volumetric diet emphasize eating food with high water content in it. The low gylcemic diet emphasize eating food that does not cause peaks and valleys in your body sugar level. And both emphasize eating real food (not a Weight Watchers frozen dinner). It will probably take a while for your body to recognize that you are not trying to starve itself. It is not about low fat, but the kind of food you eat. Try to eat whole food (things that do not have a nutrition label on it).

As for the exercise aspect, what kind of exercising at you doing? Is it mostly cardio? When your body is in starvation mode (which it is in now), the first thing it does is give up the calorie burners in your body (ie. your muscle mass). It takes more calories to support a pound of muscle than a pound of fat. So your body will get rid of the muscle mass first in times of famine. Once you normalize your eating habits, then you might want to consider adding strength training to your exercise routine. When you add muscle, your body will burn more calories even when you are not working out. About 50 extra calories a day for each pound of muscle mass you gain. There should be no reason for you to exercise for more than 90 minutes a day (unless you are training for something). And when you are exercising that much, you should be eating a lot more to fuel your body. I recommend reading The New Rules of Lifting for Women.

It would probably take you at least 1-2 years to get your metabolism normalize again. It is not going to be easy because your natural instinct is to continue to eat less to lose weight (but in your situation, you need to eat more). Good luck!

]]> By: Jennifer http://smallstepstohealth.com/2009/08/effects-exercise/comment-page-1/#comment-6484 Jennifer Sat, 26 Feb 2011 03:32:15 +0000 http://smallstepstohealth.com/?p=1695#comment-6484 I'm a 36 year old mother of 3. I've recently been reading everyone's comments and, maybe I'm in denial, but I still believe I don't exercise enough. I feel like I can't control my weight. When I eat I automatically gain 2 pounds. Everyone says I look great and I know my body is at the weight that it's suppossed to be but, keeping it there is where I struggle and know one seems to understand that. I have experimented with exercising about 45 minutes a day and eating healthy and that only got me so far and than I couldn't loose the rest of my extra weight. So than I tried eating nothing all day until dinner and than eating a small Weight Watchers dinner at night, excersing about 45 minutes a day and I could not get anymore weight off. Recently, I spent 6 days eating nothing and consuming only water and exercising at least 2 hours a day and I only lost 2 pounds. I have finally gave up and eat normally but I exercise about 90 minutes a day and sometimes I'll exercise for 90 minutes in the morning and than before I go to bed I'll excercise another 90 minutes and than when I wake up I'll exercise another 90 minutes. I eat nothing all day and drink plenty of water and than eat dinner that I cook cause take out is too fatty and I cook with low fat everything and I still struggle. Do you have any idea what I'm doing wrong. I'm tired and hate exercising and dieting but I'm afraid if I stop I'll gain all my weight back. I appreciate any insight you may have :) I’m a 36 year old mother of 3. I’ve recently been reading everyone’s comments and, maybe I’m in denial, but I still believe I don’t exercise enough. I feel like I can’t control my weight. When I eat I automatically gain 2 pounds. Everyone says I look great and I know my body is at the weight that it’s suppossed to be but, keeping it there is where I struggle and know one seems to understand that. I have experimented with exercising about 45 minutes a day and eating healthy and that only got me so far and than I couldn’t loose the rest of my extra weight. So than I tried eating nothing all day until dinner and than eating a small Weight Watchers dinner at night, excersing about 45 minutes a day and I could not get anymore weight off. Recently, I spent 6 days eating nothing and consuming only water and exercising at least 2 hours a day and I only lost 2 pounds. I have finally gave up and eat normally but I exercise about 90 minutes a day and sometimes I’ll exercise for 90 minutes in the morning and than before I go to bed I’ll excercise another 90 minutes and than when I wake up I’ll exercise another 90 minutes. I eat nothing all day and drink plenty of water and than eat dinner that I cook cause take out is too fatty and I cook with low fat everything and I still struggle. Do you have any idea what I’m doing wrong. I’m tired and hate exercising and dieting but I’m afraid if I stop I’ll gain all my weight back. I appreciate any insight you may have :)

]]> By: asithi http://smallstepstohealth.com/2009/08/effects-exercise/comment-page-1/#comment-3066 asithi Thu, 04 Mar 2010 14:37:44 +0000 http://smallstepstohealth.com/?p=1695#comment-3066 Alexia - Yes, weight gain from overexercising is possible. The reason why some people gain weight from over exercising are: 1. eating too many calories unconsciously because you are working so hard and 2. constant inflammation from overstressing your muscles hence water gain. Whenever you lift weights, you are causing microscopic tears on your muscles. As it heals, the muscle gets stronger. But when you are overexercising, you are not giving your body a chance to heal these tears. Hence constant inflammation. Thanks for the comment! Alexia – Yes, weight gain from overexercising is possible. The reason why some people gain weight from over exercising are: 1. eating too many calories unconsciously because you are working so hard and 2. constant inflammation from overstressing your muscles hence water gain.

Whenever you lift weights, you are causing microscopic tears on your muscles. As it heals, the muscle gets stronger. But when you are overexercising, you are not giving your body a chance to heal these tears. Hence constant inflammation.

Thanks for the comment!

]]> By: Alexia http://smallstepstohealth.com/2009/08/effects-exercise/comment-page-1/#comment-3061 Alexia Thu, 04 Mar 2010 07:55:14 +0000 http://smallstepstohealth.com/?p=1695#comment-3061 I have a question: Did anyone who over exercised actually find that they gained weight instead? im an over exerciser, and now my knees are screaming, so im only doing yoga from now on ;) I have a question:

Did anyone who over exercised actually find that they gained weight instead?
im an over exerciser, and now my knees are screaming, so im only doing yoga from now on ;)

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