Hello 3FC community,

When I started my journey I was doing boot camp and spending 2 hours in the gym but wasn't seeing results. A trainer said I was working out too much so she told me to scale back to one hour of cardio 3 days a week and one hour of weight training the other days with one rest day. I feel like I am doing to little now.

What are your thoughts on too much training?

To start off my answer I will tell you right off the back im not a proffessional but I will tell you some om my theories from expirience.

First you have to know what you want from your workout.
Lose weight, get muscle or improve stamina.

losing weight- You do exercises without including heavy weights and you do cardio like walking or running. You want to increase your calorie output and decrease your calorie input. You do not want to do heavy weight because muscle growth will add weight and diminish your success of losing it.

get muscle- You do weights that your body allows, everyone wants to be the toughest guy in the gym but trust me when you do weights that start straining your body you will hurt yourself not to mention a possibility of hemoroids and back injury. You do like 3 sets of 10 reps then you switch to a different muscle in that group. You got to do a different group every day to allow your muscles to grow. So one day you do the muscle in your arms, next day your legs, then back and chest. Then you come back to your arms.

stamina- Stamina you do without weight or with light weights. With stamina you just want to improve your reps or run or walk a farther distance. With stamina you increase your reps or distance a little bit at a time to allow your muscle and body to adjust.

Don't forget about one of the most important parts of workouts is diet. For weight loss you might want to cut fat in my case I cut high carbs anything to do with baked goods and salt for water reduction. For muscles you might want to increase lean protein which feeds the muscles, don't start eating bacon and steaks thats just bad. I personally cook chicken and sometimes I rought it and boil 2 eggs for breakfast. Stamina is a hard one in terms of diet, runners and swimmers need alot of calories but thats because you burn a big amount if you are running 10 miles or more a day.

In order to spend less time in the gym you should increase your intensity (HIIT-hills-speed drills) during your cardio workout and increase your weights during your weight training sessions (lift to failure)...

You may not have been consuming enough calories to compensate, or perhaps you were eating too many?

I train for triathlons 5-6 days a week sometimes twice a day for over an hour. On my best days I'll burn 2500 calories (via heart rate monitor) on my low days I burn 1000 calories.

I wasn't eating enough and wasn't seeing any changes for months. I upped my calories to 1800-2000 calories a day just this week. We'll see how the changes go.

Regardless of how little or how much you work out, you have to adjust your diet for it. Your body is like a car - you need gasoline to function and move.

I agree %100!