Weigh Loss - One thing you’ll want to be sure to keep an extra eye out for when on your weight loss program is over training.
Many people don’t consider over training while on a weight loss program because they typically aren’t spending as much time performing weight lifting activities, and thus, think over training won’t affect them.
This couldn’t be further from the truth, however.
Over training and Weight Loss
The first thing to keep in mind is that over training is basically a function of your body not having enough energy to recover from the daily stress you are placing upon it.
So, to put that into perspective, when you’re on a weight loss diet, you are not going to be eating as much food, thus your energy intake is going to go down.
There is a direct connection then to how quickly you’re going to recover and how much food you’re taking in. The more food you are able to eat after a workout, the faster you’ll recover (all other things staying constant).
When on a weight loss diet, that food isn’t there, thus you’ll take even longer to see a good rate of recovery.
Type of Food Eating On Your Weight Loss Diet
Next up, you need to think about the type of food you’re eating on your weight loss diet.
Many people immediately begin to remove the carbohydrates from their diet - with good reason, this is an appropriate technique for helping weight loss move along, but, it is those carbohydrates that typically help the most when it comes to recovery.
While protein is definitely essential for supplying the amino acids to rebuild the muscle tissue, once your needs are met, you really don’t need any more. Most people have no problems meeting their needs for protein.
Fat isn’t going to play that large of a role in recovery, at least not from day to day workouts.
So, if you’re struggling to see a good rate of recovery, you might want to consider taking back some of your fat calories and replacing them with carbohydrates.
Typically on a weight loss diet protein should stay constant between 1 - 1.5 grams per pound of bodyweight a day, but carbohydrates and dietary fat can be shuffled around to meet your needs.
Cardio Training
Finally, you need to look at your cardio training as well. Most people on diets are definitely increasing the amount of cardio they’re doing, and while this won’t take quite as long to recover from as weight training will (assuming a moderate paced cardio session), it’s still going to add up over time.
If you’re doing an hour of cardio six days a week along with four weight lifting sessions, all while eating a low calorie weight loss diet, you’re going to see problems.
So, make sure you keep these points in mind. It’s far too easy to over train while you are on a weight loss diet if you don’t watch out and implement some proper planning strategies.
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David Ogden - Health and Wellness - Lose Weight USA
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