I have 100% of time free... How much should I train without overtraining?

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Maths235
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I have 100% of time free... How much should I train without overtraining?

Post by Maths235 »

I've been pretty much sedentary for about 1 year and a half.

I'm currently not working or studying and quite motivated to start being fit and healthy.

I am 1m80 (5 foot 9) and 105 kg (203 pounds) with a high body fat percentage (I would say almost 30%)

I started lifting weigths at a club close to house and doing others things, so 5 times for week I do :

About 1 hour a day ABC of weigth lifting (about 4 machines for each group of muscles)

A: one day for triceps and chest

B: one day for back and biceps

C: one day for legs

10 minutes bike before + 10 min bike after

About 40 medium intensity tennis against the wall

40 minutes whole body strecth in the nigth

Also, I am doing a 30 minutes sauna 3 times a week for relaxation

I am doing a nice diet too (about 2200 calories every day). Eating a nice quantity of proteins and about 400/500 calories below current body burning value.

objectif is mainly being more healthy and confortable with everyday activity. I also would like to have a nice body shape: so basically losing weigth and gaining some muscle (I guess I should focus on losing weigth first, but not sure).

The thing is, I have a lot of free time to do maybe 2 hours of weigth lifting of two sessions of cardio or more running/bike, etc...

But I know, that doing a lot of exercise can be harmfull and can actually make the progress slower than the rigth amount of exercise.

Should I/ Can I do more exercise than that for better and fast results? What should I be doing different or focusing in activities.
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Boss Man
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Re: I have 100% of time free... How much should I train without overtraining?

Post by Boss Man »

Hi Maths235, good to speak to you.

Yes too much exercise can be detrimental, but I don't think you're particularly overdoing it, but if you're training 5 days straight I'd split it up and don't do weights on consecutive days.

What times do you eat at and what foods do you eat at those times?
Maths235
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Re: I have 100% of time free... How much should I train without overtraining?

Post by Maths235 »

Boss Man wrote:Hi Maths235, good to speak to you.

Yes too much exercise can be detrimental, but I don't think you're particularly overdoing it, but if you're training 5 days straight I'd split it up and don't do weights on consecutive days.

What times do you eat at and what foods do you eat at those times?
Hey man, thanks for your reply. I am going everyday because I have the time and I could train diferent muscles everyday and give two days before coming to the same group. Do you think it would be same results going 3 times a week doing full body workout?

About diet, I am eating 3 times a day:

BREAKFAST:

120g white eggs
90g cereals
150g low fat milk
1 fruit (apple banana, etc)

LUNCH/DINNER

100g Rice
60g Beans
150g chicken breastor 1 can of sardine/tuna (120g)
Some salad or vegetables

I am trying to take about 140g of protein/220g of carbs and 70 of fat --- more or less 2200 cal


Thanks again
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Boss Man
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Re: I have 100% of time free... How much should I train without overtraining?

Post by Boss Man »

You could certainly try a TBT strategy and see how that goes.

As for the eating, you could reduce the quantities you eat at main meals to accommodate a mid morning, mid afternoon and evening snack instead, in order to get your calories and eat six times a day to see how that works out.
Danny Stone
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Re: I have 100% of time free... How much should I train without overtraining?

Post by Danny Stone »

Well, of course, overtraining will cause problems but 5 times a week isn't that much. I know people who workout almost every day and sometimes they take one day off per week, but that doesn't mean you should do this. Talking about strength training(weight lifting), five days a week is just fine as long as you leave 2 days minimum for each muscle to recover(never train the same muscle for two consecutive days).
Here are some tips that might help:
1-You've got to have enough sleep, 7-8 hours of sleep a day is optimum for most people.
2-You must have a high-calorie and high-protein breakfast, with the minimization of fats as much as possible for weight loss.
3-You shouldn't be eating a lot at night, maybe some fruits and Yogurt, or some cottage cheese which is rich in proteins.
4-Make sure to change the type of training every once in a while to avoid getting bored, listening to some music during workout definitely helps although it might seem to be ineffective, workout specialists admit that, for most people, listening to music increases their tendency and eagerness to workout.
by the "type of training" I mean changing the day by day workout program(maybe every 3 months-4 months), for example, if you're schedule consists of:
day1 Chest and Biceps you might try to change to: day1 Chest and front shoulders
day2 Shoulders and triceps day2 Back and back shoulders
day3 Back day3 Biceps and triceps
day4 Legs day4 Legs
There's no problem to add the fifth day as a "machines" day. There are many other mixes that you might try, I'm just mentioning the ones I personally do.
I hope answer covers your question :)
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Boss Man
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Re: I have 100% of time free... How much should I train without overtraining?

Post by Boss Man »

Healthy fats can be useful for weight loss, so the minimisation of fats at breakfast doesn't have to be so, as long as the person is eating the right kind.

If the person was getting a reasonable of fats from stuff like soy milk, nut butter, rice milk, almond milk, coconut milk, flax seeds, avocado, omega 3 eggs. nuts, peanuts etc, then that's okay, as long as it's not a massive amount. Having around 100 calories of good fat would be perfectly okay I feel.
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