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Overtraining Signs

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  • Overtraining Signs

    It's possible to over do any type of exercise.

    With target exercises I'd take a day of rest if you find that you are very sore and not recovered before your next workout or if you are so sore that you have a decreased range of motion.

    Overtraining isn't a black and white or you are or you aren't phenomenon. There are different degrees. If you catch it quickly you can take a days rest and be right back at it BUT if a person pushes seriously into the overtraining continuum (you can see this in distance runners) it can take as much as 6-months of rest to get back to normal.

    The typical signs of overtraining include:

    Achiness or pain in the muscles and/or joints
    Elevated morning pulse
    Sudden inability to complete workouts
    Feeling unmotivated and lacking energy
    Increased susceptibility to colds, sore throats and other illnesses
    Loss or sometimes a gain in appetite
    Decrease in performance

    Personally I feel that many people who start to exercise and then lose interest do so because they push it so hard that they flirt with overtraining syndrome. Loss of interest in your workout program and inability to force yourself to do your planned workouts is one of the first common symptoms I've seen in folks who push too hard.

    I always say that you can plan any rotation of workouts just give yourself the option of an extra day off each week if you feel you need it or plan an "emergency workout" that's very easy for a day where you don't feel up to a full workout.

    Originally posted by Lannette 11/08/2002 : 7:29:32 PM

  • #2
    Posted - 11/08/2002 : 8:10:47 PM
    I tend to do this with exercsie in general, I just get so enthusiastic that I go, fo fo, and then I feel too pressured. I like Habir Formers as it helps me not to overtrain, you have one short day and then a longer day when you do a full body workout. I first felt guilty on the short day, but then I found myself looking forward to the full workout and not dreading it, as I do if I overdo!
    Posted - 11/08/2002 : 8:45:25 PM
    Amen Lanette, I had about three or four of your symptoms when I quit working out last time. Doing Habit formers and not worrying about my diet has kept me focus for over a month.

    Listen to your body!

    Posted - 11/08/2002 : 9:48:16 PM
    You have received some pretty good replies here. Now let me tell u my story. I for one have been there and done that time and time again. I too wanted to target certain areas but felt it best to do overall WOs. I also went thru burn out this past summer. I'm learning to slow it down now.

    This last time I went thru this everyone and I mean EVERYONE said "my goodness you have lost wt, you need to stop now". That was after I hadn't worked out in almost a month. That's when it really hit me that I had been over doing it.

    My point being... I worked out so much that I always looked swollen. I didn't start seeing cuts and muscles until I stopped to exhale.

    The downside of overtraining/overdoing it is you get in a slump and it's hard getting motivated again and back on track after burn out. It was very hard for me. Especially since I gained a few lbs since the summer.

    More is NOT always better and too much of a good thing is not always great. Take your time, have off days, listen to your body, don't stess, eat well, drinks lots of water and you will see results sooner than later.

    Good Luck on your journey
    Posted - 11/09/2002 : 07:35:04 AM
    amen to over doing it. It's such a fine line and if you cross it is so individual, it's important to be in touch with yourself.

    I found after weight training, spinning, step aerobics AND TTAPP(3/4 times a week) that I was overdoing it. Reading this makes me go "no duh" of course you were overdoing it!But my mind said I had to do all this and more. Nevertheless, I cut back. When I realized that my life wasn't in order and I was more obsessed with how I could fit my life around my work out schedule instead of how can I fit my life into my work out schedule, I had to reasess. Something was not right about this and I slowly cut one thing after another back. I had to figure out how to maintain and the schedule I had going on would only make me turn into a stick with a head-a big ole' head at that!

    When I cut back- I did maintain and I did loose. First an illness caused me to slow down and I dropped like 10 pounds. Later, about 5. I do believe that if we stress our bodies out it will charge into survival mode-holding onto EVERYTHING.

    I realize this is not your problem. Just keep our stories in perspective as you launch your quest. For example after you've reached a comfortable waiste size, scale back on oip to every other day or every 2 days.

    Everything in moderation. Do your bootcamps(for ex. 2weeks straight of oip everyday-then eod for 2 weeks-then leave your waiste alone for 2 weeks) watch how well it works. When I stopped obsessing about my waiste, it let go.I'm now 28inches,short torso and quite satisfies considering this was my prepregnancy waiste line)


    Happy Tapping!
    T-Tapp Trainer in Training
    Posted - 11/09/2002 : 12:23:15 PM
    Hmmmm....I'm wondering if this is me then? I've been working my butt off for 3 weeks straight....walking two miles a day, plus beg/rehab tape everyday, and not seeing really any results. Could I be overdoing it? Any suggestions on what to do to make it really noticable that I'm trying so hard? Should I do t-tapp every other day? Walk on the off days plus maybe OIP/HF, or what? I'm trying so hard that I don't want to burn out and make things worse in the long run. Any suggestions would be sooo appreciated.
    P.S. Plus, I haven't lost a pound and I've not cheated in so long, I have almost forgotten what chocolate tastes like...hehehe. Honestly tho, I've changed my eating habit's so much, gallon of water drank a day, brushing twice a day and absolutely no weight loss. =o(
    Posted - 11/09/2002 : 7:06:36 PM
    Hi IMready,

    This definitely could be you from what you're describing. That's a heck of a lot of exercise!

    I experienced very much the same phenomenon when I was doing a lot of heavy weight training and distance running. I looked like a little tank. I very fit little tank but a little tank non-the-less.

    I recently shared a picture of myself from that time with the NE tappers and many were surprised that I could look that much bigger while weighing only 4-pounds more than I do now.

    Now that I'm more aware of what overtraining does to me I can actually tell when I need rest by the fit of my pants because I start bulking up if I don't get enough rest.

    It's taken many years to get it through my lunk headed brain but Less can definitely be more when it comes to exercise.

    T-Tapp Trainer
    Posted - 11/09/2002 : 7:39:32 PM
    Wow. I am so blessed to have all of you on this board! I started to go through that with my BC going for 14 days. at 10 I was just so exausted! Fortunatly my 2n2 friends suggested that I listen to my body (since it wasn't just 3rd day slump) and start EOD. Definatly was what I needed. Now I do Basic+ every day, but only a longer wo eod. Maybe as my strenght increases I will want to wo more, but for now, this feels good!

    Lannette-my grandmother & great grandmother (on my mom's side) died of heartattacks. I greatly appreciate your advise, as I understand you are a cardic nurse. I intend to break the cycle, not just w/ me, but w/ my mom, who is also tapping now!! Thank you again for all your wonderful advice.
    I'm not a complete idiot, there are parts missing...

    Posted - 11/09/2002 : 8:03:58 PM
    Oh Jo,

    I'm so excited for both you and your mom! T-Tapping really will make a difference.

    Yes, I'm a cardiac rehab nurse but I'm also a woman with a very strong family history of cardiac and blood sugar problems so I'm also doing a little cycle breaking myself.

    Thank you so much for telling me about you and your mom Jo. Just hearing that one or two people are working to keep their hearts healthy can make a cardiac nurse's week.

    I checked out your website and love it. You're a short torso long legger aren't you?
    Your inch loss in your waist area is fantastic! Keep up the great work and get those after pics up!! I bet you look wonderful. (Your daughter is adorable too.)

    T-Tapp Trainer
    Posted - 11/09/2002 : 8:07:52 PM

    i think im in suzy's boat...(and if i am i bet her an i are fightin for the paddles so we can each be the ones to get the extra wo in lol) but any who, i've been doing this for 3 weeks and have gotten bulky instead of trimmer. i did take one day off b-day.

    i'm going to try a blast of cardio on my light days. i have a 30 min video (power 90) that has power yoga, pilates, and kick boxing in it. i may very well be that im swollen...and i know someone suggested T's alfalfa for the puffy blah's.

    I just sooo wanted to be smaller when i went home for turkey day... Bigger is not better...shoot id be happy to be the same size at this rate lol

    my booty is lookin perky as all get-up tho...

    but i digress...

    this is such a journey learning about my body and its changes...

    Love and Light
    Last edited by Forum Angel; 04-13-2016, 10:32 AM.


    • #3
      Posted - 11/09/2002 : 8:10:07 PM
      Thanks!! I thought I was ST, but Teresa told me in KC that I was more of a Combo! Well, go figure! I can't believe how much better I feel w/ tapping. Truely amazing. Thank you for your lovely complements! All of me is whittling down, firming up and feeling great.

      I did the KC clinic 2 days before TOM. 6 months ago I would have been in bed with hot packs at that time, and I did 2 sessions with Teresa! Endurance still needs a lot of work, but it has come so far.

      I intend to keep the cardiac nurses of the world smiling daily! We'll start a new cycle in this family, and make it a good one.

      Thanks again, L! Your words of wisdom are appreciated!

      Posted - 11/09/2002 : 8:28:10 PM
      I was just going by your online picture. I'm a combo too! We combos do have our work cut out for us don't we?

      Take care and keep up your waist whittling workouts. (Try saying that fast 5 times!)

      T-Tapp Trainer
      Posted - 11/09/2002 : 8:38:35 PM
      Ah StrawBerry,

      I know that feeling of just wanting to get that one extra workout in so very well!

      I'm a type A and have two speeds, full speed ahead and on the couch and looking dead.

      It's taken me soooo long to be able to realize when my body wants an extra rest day and then actually take it. (The taking it is the really hard part. )

      Give a lighter schedule a try. Be sure to give the workouts you do your 100% all and then enjoy the other days without worry. After all if you aren't getting the results you crave now what do you have to lose by changing things around?

      T-Tapp Trainer
      Posted - 11/09/2002 : 8:38:57 PM
      I have to chime in as another vote for moderation. I do not lose if I work out everyday. Notta ... nothing. And, sometimes I even gain working out every day even though I think I'm giving my body lots of energy in the form of healthy foods.

      So, it is very individualistic. As for me, one of the things I cherish most about T Tapp is that I don't feel obligated to workout every day.

      To me, that is real freedom in the form of time to do other things.

      T-Tappin' best from Texas,
      Sherry, Houston Instructor
      Posted - 11/09/2002 : 8:44:48 PM
      To me, that is real freedom in the form of time to do other things.

      This is so true Sherry! Yesterday I had a full workout planned but just didn't feel up to it so I ended up doing just PBS and some stretching and it felt so good!!

      I just strutted around all day checking off all the things on my overbooked schedule and feeling so good because I knew that taking an extra day of rest from exercise wouldn't upset the apple cart.

      The old pre-T-Tapp me could never have enjoyed that!

      T-Tapp Trainer
      Posted - 11/09/2002 : 10:48:28 PM I'm totally lost. Actually I think I have been bulking, now that I think about it. I've been almost at tears telling myself I'm doing it all right...form, form, form. Today, Oh man, my legs burnt so bad from twisting and then going down to my ankel, and my the end of the workout I was sweating more than I ever have in my life! (Yes, I squeezed and tucked like my life depended on it...LOL) So all you ladies that have been doing this longer than me...please give me some advice...Do I start my w/o eod or what? Please advise....I'm desperate to see my hard work pay off.

      Thanks bunches...

      Last edited by Forum Angel; 04-13-2016, 10:33 AM.


      • #4
        Posted - 11/10/2002 : 05:53:29 AM
        I strongly believe that you should tapp eod and walk eod.

        ex mon tapp
        tues walk
        wed tapp
        thurs wal
        fri htf tapp
        sat,sun REST

        OR whatever combo works for you! Build in a htf treat hear and there and 2 days of rest and you're on the right track! You need 5 days to loose weight. Three days to maintain! On my off days I still PBS and do hoe downs if I've been bad and that's it. Psychologically I did a little exercise, so I can chill out. Physiologically I increased my fat burning ratio so I can cheat and eat!

        Hope this helps!

        Happy Tapping!
        T-Tapp Trainer in Training
        Posted - 11/10/2002 : 08:54:43 AM

        I was going to suggest the same basic schedule that Michelle suggested.

        From your description of how hard and painful your workouts are it's sounds like you're experiencing enough muscle fatigue to merit (and very possibly see an increase in results from) an EOD schedule.

        Alternating T-Tapp with walking is one of the most fundamental schedules to start with when you go EOD and that's why I like to suggest it first.

        You don't have to walk a marathon though or even a half marathon and if you don't have a place to walk there are alternate activities you could use. You may even find after experimentation that you want to spread your rest days out and put one in the middle of the week. You just make it work for your lifestyle and needs.

        You also mention twisting and reaching all the way to your ankle. If you're talking about T-Tapp Twist with this description I wanted to mention that very very few people will ever have the flexibility to reach as low as Teresa does in the early tapes. The people I've seen reach this low are usually pulling out of form and twisting their hips to make it happen.

        I'd suggest just working with hips straight ahead and a really tight butt tuck, knees out over little toes, and lock the lower body in place by pushing out even harder with the knee on the opposite side of the side you are reaching down toward and then reaching to the area between your hips and knees where the seam of your pants would be.

        If you weren't describing T-Tapp Twist then...never mind.

        It's sounds like your working really hard and are on the right track. Now maybe it's times to ease off a bit for a while and give your body some transformation time.

        You'll know when it's time for another boot camp or blitz.

        T-Tapp Trainer
        Posted - 11/10/2002 : 09:53:59 AM
        Thank you so much Lanette and Michelle. I can see now that I am overdoing it bigtime. I usually do the t-tapp, and then this walking tape in the evening (it has weights involved in the workout) or if it's nice here I'll do a two mile walk. Hmmmmm....I'm going to do the walk workout tape eod now, alternating t-tapp. On days that I do the walking tape, would it be ok do you think to do the DD tape, or OIP/HF tape too with it? I hafta say I was almost to the point of giving, I'm one of those types that needs to see result's fast just to keep my interest up and motivation going! My mom keeps saying the usual 'it took you 2 years to put this weight on, it will take you some time to get it off', and I KNOW that to be true....but I was only asking to see a pound or two and that wasn't happening.
        Lanette, yes I was talking about the T-Tapp Twist, and I actually had my daughter watch me do it to make sure I didn't move me knee's at all. I could never make it all the way down, but I'm just beginning, so I wasn't to hard on myself about that. I do know for a fact that I have been fatigueing my muscle's big oh wow.....they hurt during the w/o. I'm even proud to say that my daughter (a 16yr old) has done the tape a couple times with me and had to take breaks and sit down! LOLOLOL....yes, I DID give her a hard time, seeing she's the athlete and cheerleader in the family, and here her mom is whippin her butt!
        So now....I'm going to do T-tapp eod, and walk on the off t-tapp days. I will let you all know how that works. I'm really psyched now! Thank you so much have no idea how you helped me!

        Posted - 11/10/2002 : 10:16:30 AM
        OH Suzy!

        I'm so glad that you didn't give up!! It really does sound like you've been pushing past your limits. I think it would be fine to initally add OIP and DD to your walking tape but if it feels like too much then maybe only add it in one or two days a week.

        Very cute story about your daughter.
        It's so easy to underestimate T-Tapp.

        It seems as though you are really fixed on the idea of weight loss and weight loss may well happen but it could also take time because you're also changing your muscle composition.

        I'd like to ask two favors of you:

        First just do me a favor and click on the link below my name and send me an email so I can send you a couple of pictures that will truly show you how little weight matters.

        Secondly be sure to let me know how things work out once you move to your new EOD program for a while.

        T-Tapp Trainer
        Last edited by Forum Angel; 04-13-2016, 10:33 AM.


        • #5
          Can someone please help me determine if I am overtraining? I know it's different for each person but since my measurements have gone up I am looking for what I might be doing wrong. Here are my stats:
          Body measurements are 3 1/2' rib to hip, 12' knee to ankle, and 13' knee to hip which puts me in the combo body type.

          After inconsistently starting this workout I took a break to work on improving my Basic Stance and OIP form. Since then, I've been doing the BWO+ for 3 straight weeks when I wake up Mon-Fri. I still do the OIP everyday even without realizing it because of habit. I feel awake after the workouts, energized. Even thought I can't see my results I can feel the changes in my body (smaller/firmer butt, smaller stomach, firmer legs). However, most of my measurements are going up.

          Before: After 3 weeks:
          Left arm = 12' 12'
          Right arem = 11 1/2' 13'
          Above bust = 35 1/2' 36 3/4'
          Bust = 32' 40 1/2'
          Waits = 34' 33'
          Abdomen = 38' 36'
          Hips = 39 1/2' 40'
          Right Upper thigh = 24 1/2' 26'
          Left Upper thigh = 25 1/2' 25'
          Right Lower thigh = 15 1/2' 17'
          Left Lower thigh = 15 1/2' 17'
          Right Calf = 14 1/2' same
          Left Calf = 14 1/2' same


          • #6
            First of all, congratulations on 3 weeks of consistency and the good changes you are noticing, Deb!

            I'm assuming the bust measurement is a typo? And do you have a rib measurement (just below the bust)?

            And would you consider yourself a average to lose (2-3 sizes) or less to lose (less than 2 sizes or just toning up)?

            From what I'm seeing, I am guessing that you might be losing lat activation, or dropping your ribs. Leg measurements could be from releasing at the top of Plies. Are you going up and down or holding the squat?

            As for overtraining, at first glance I would say no, especially since you are taking 2 days off on the weekends. But you could try doing a "light day" midweek (Wednesday) of PBS plus 2 moves for a few weeks to see if it makes a difference. If you're not noticing any other symptoms (fatigue, brain fog, sleep disturbances, muscle fatigue and soreness beyond what is normal), then I'd say you are probably okay there.

            I wrote a blog post a few years ago about slowing Basic down--you may have already applied these tips, but just in case:


            I'd focus on holding that squat on Plies, with heels just under shoulders or slightly outside shoulders, and feet pointing at 11 and 1 on the imaginary "clock" around your feet. After you get into the stance (bend knees, tuck/curl, ribs up) before pushing knees out, shift weight into the heels then gently push knees out. You should feel more activation of the whole leg, from ankle to hips. Weight in the heels will help you keep your ribs up, too!

            For your arms, another blog post:


            Really r-e-a-c-h away and always as if through thick mud--but keep ribs UP! Don't just push the shoulders back, think to elevate your spine as if someone has a string attached to the top of your head and is pulling it up to the ceiling to elongate your spine.

            See if these tips help, and please keep me posted on your measurements! You can join us on the 6 Weeks to a New You thread in the General Forum if you like!

            ~ ..· ´¨¨)) -:¦:-
            ¸.·´ .·´¨¨))
            ((¸¸.·´ ..·´ Trisch -:¦:-
            -:¦:- ((¸¸.·´*

            Master T-Tapp Trainer in Indiana, certified in all workouts!

            From a 22W to an 8!


            • Deb
              Deb commented
              Editing a comment
              Actually the bust measurement is not a typo. I think it might be due to back fat if indeed im not activating the lats correctly and/or the phytoestrogen supplement that im taking. Must have skipped the rib measurements. I'd say I am in the average to lose as I'm only 5'0.

              I do have difficulty with fatigue during plies so that is probably the issue. Thanks again for all the help. I'll report back in a week or so.

          • #7
            A gain in the bust can be developing more "lift" from the pec muscle, too. I just wouldn't expect that big of a gain in three weeks. So it could be a combination of factors. DO keep me posted on how you're doing! Hopefully holding the squat in Plies will be a game changer for you--it sure was for me!
            ~ ..· ´¨¨)) -:¦:-
            ¸.·´ .·´¨¨))
            ((¸¸.·´ ..·´ Trisch -:¦:-
            -:¦:- ((¸¸.·´*

            Master T-Tapp Trainer in Indiana, certified in all workouts!

            From a 22W to an 8!


            • Deb
              Deb commented
              Editing a comment
              Ok I've taken your suggestions for two weeks now and no change in my measurements. I do like holding the squat during Plies though to ensure lat activation and arms are being worked properly, I think it's helping my form. The next culprit I can think of is maybe an obvious one: My diet, I haven't started making additional improvements there yet but I was already No soda, all natural sweeteners. I do skin brushing and take supplements also. Would moving to the Total Workout (55 min) be the next step at this point as I work on the food portion?

          • #8
            Thanks for getting back to me, Deb! Glad holding the Plies squat is helping!

            Did you try doing a lighter day midweek, too?

            You could add the second part of Total (you can call the office to purchase just that part), or you could add Step Away the Inches (SATI). Sometimes the added cardio from SATI helps get things moving, too! If you do Total, you can split it into thirds to keep it 20 minutes or less.

            Are you drinking plenty of water? If you're dehydrated that can affect inch loss, too. As far as your eating overall, you could do a loose God-Made/Man-Made eating plan like Teresa advocates. Sometimes just focusing on eating a bit cleaner for a few days at a time can help boost results, too. I'm a big believer in "baby steps" and building from there so you can maintain vs going gangbusters and fizzling out. You could start just doing every other day--1 day eat as clean as you possibly can, next day relax it a bit. Then if you like that you can go to 2 days GM/1 day MM. Don't ever go more than 4 days GM before giving yourself a break. Of course, what "eating clean" is can vary from person to person. Basically, whatever are "treats" for you or possibly foods that tend to cause bloating or inflammation, but not bad enough to consider an allergy, you could allow those on your Man-Made days.

            Let me know what workout you decide to go with and we can come up with a workout plan!
            ~ ..· ´¨¨)) -:¦:-
            ¸.·´ .·´¨¨))
            ((¸¸.·´ ..·´ Trisch -:¦:-
            -:¦:- ((¸¸.·´*

            Master T-Tapp Trainer in Indiana, certified in all workouts!

            From a 22W to an 8!


            • Deb
              Deb commented
              Editing a comment
              I did not want to reduce my workout so the lighter day midweek was the only part I left out of your suggestions. Staying on top of my water intake is one thing I've been good about so I'm not concerned about that.

              I'm starting to feel like my pants are getting tight which is very discouraging as that was the first place I saw improvement when I started. I expect my inches are increasing but I'm not sure I want to confirm that by measuring, it could derail my motivation. I think I'll try going to the Total Workout Instructional splitting it out to 3 days for 20 minutes and the other 2 (or 3) days the Basic Plus.

              Eating has always been my main struggle and not the exercising. It's going to be at least 9 months before I can really go "gangbusters" on it lol so for now I like the idea of every other day GM *sigh*. As always, thank you for working with me, it really is appreciated.

            • BlessedMama
              BlessedMama commented
              Editing a comment
              Always glad to help, Deb! I'm sorry you're feeling things tighter--I think your plan is a good one. Continue to listen to your body on working out and take those baby steps. It might seem like a long time until you can go all out with your eating, but think of it as laying the foundation for when you can focus on it. You can do it! (Me, too--I'm in the same boat of taking small steps with the eating! )