Do you think that if you bring yourself to exhaustion in the gym, it will be easier for you to lose weight? This is a common mistake. Combining stress with excessive physical activity can cause hormonal disruption and inflammation in the body. This will become a serious obstacle to weight loss.
Fighting excess weight is an individual matter. It assumes determination, training, serious effort. A good help in this endeavor will be drawing up a diet and a personal fitness plan with the help of a trainer or doctor. This is important to clarify an effective diet, exercise regimen, and exercise intensity. Unless, of course, you want long-term results.
How Much Exercise Is Too Much For Weight Loss?
To achieve the desired level of weight loss, quality is important, not quantity. If you are overweight, obese, it affects your health and quality of life. And then there is a desire to lose weight faster. And it seems to us that the more you train, the better – this will speed up the process of losing weight.
Overtraining can also be caused by the fear of regaining the previous weight after achieving a result. In fact, more exercise does not always help you maintain your weight; it may even have the opposite effect. For example, the onset of overtraining syndrome.
Subscribe to our INSTAGRAM account!
When the body has reached or exceeded its physiological limit, it is important to give it reasonable rest and recovery (weekend at the gym, taking an Epsom salt bath).
What is overtraining syndrome
Overtraining syndrome is a conditional point at which the body reaches excessive levels of physical activity, causing stress and destruction in the body. Symptoms of overtraining syndrome are manifested in the immune system, endocrine system, musculature and nervous system. These are the symptoms:
- mood swings
- sleep problems
- weight loss / gain
- joint inflammation
- eating disorder
- pain, stiffness in muscles
- clouding of consciousness
- weakened immune response
Persistent stress on the body due to increased physical activity can also cause hormonal disruption. The adrenal glands help regulate metabolism, immunity, stress response, and other functions in the body. When the body is under stress, adrenal fatigue can trigger insomnia, body aches, sugar cravings, depression, and digestive tract problems.
Excessive exercise and stress response
The body reacts to stress in different ways. In chronic stress, 3 hormones are synthesized: corticotropin, adrenocorticotropic hormone, cortisol. Cortisol is a key stress hormone in the body that stands guard in danger, controls mood and sleep, suppresses inflammation, and increases energy. Excess cortisol can cause a condition called Cushing’s syndrome. Cushing’s syndrome is fraught with weight gain, muscle failure, diabetes and other complications.
Subscribe to Econet in Pinterest!
The combination of stress with prolonged excessive exercise can cause hormonal disruption and inflammation in the body. This will become a major obstacle to weight loss or maintaining a consistent weight.
To lose weight or maintain a stable weight, it is important to eat a balanced diet and follow a personal fitness plan.
Recommendations for those who are struggling with excess weight
- 8-9 hours of full night sleep.
- Drink 8-10 glasses of clean water daily.
- Eliminate / limit consumption of alcohol, sugar, processed foods and saturated fats.
- Make weekends for workouts.
- Include in the diet proteins, healthy fats, complex carbohydrates, fiber.
- Learn to control stress (yoga, meditation and other psychological techniques).
- Reduce inflammation and muscle pain with Epsom salt baths, acupuncture, massage.
- Include in the diet foods high in vitamins C, B and D.
- Monitor your heart rate (exercise intensity).
- Undergo a comprehensive medical examination every year.
Don’t forget that weekends are just as productive for you as your workouts. The more efficiently the body is restored, the better your results will be. And the better the results, the more durable they will be. Published by econet.ru
Subscribe to our youtube channel!
The best publications in the Telegram channel Econet.ru
PS And remember, just by changing your consciousness – together we are changing the world! © econet
* Articles from Econet.ru are intended for informational and educational purposes only and do not replace professional medical advice, diagnosis or treatment. Always consult your doctor for any questions you may have about your health condition.