How to tell if you’re working out too hard or too much
This quiz will help set you on the path to exercise in a way that will help you burn the most fat, have the best heart health possible and feel great. It will also help you build your physical health in a very doable way, where you won’t feel bad about your self or hurt yourself. The key point here is that you don’t need to work out too hard or too much to reach your goals.
Most of the 10 questions below are pretty easy to answer even if you haven’t worked out in a few days, weeks, or even months.
But if you do you work out sometime in the next day or two it could be useful to revisit this questionnaire after work to see how many questions really pertain to you.
Most people identify with a few initially, and then realize after working out but they identify with even more.
1. During a workout do you become red-faced or huffing and puffing and find it hard to breathe?
2. Are you ravenous after a workout? Do you want a cheeseburger or a huge bowl of pasta afterward?
3. Do you have to force yourself to finish what you set out to do no matter what? And if you do quit early do you beat yourself up about it for the rest the day or think something like “I have to make that up?”
4. When you work out do you have trouble noticing the people, the landscape, or the scenery around you? Can you look around while you’re working out or do you have to look straight ahead the entire time in order to make it through?
5. Is music necessary for you to even think about finishing your work out? Could you work out without having headphones on or television set blaring in front of you?
6. Do you feel constrained by time? Do you always think something like “how do I find an hour to do this” when you’re trying to get a workout in?
7. Are you getting injured? Injury can be anything from a slight sprain that causes you to skip a workout or two to a muscle tear a pain that sidelines you for months.
8. Are you getting sick more than once every 6 to 8 weeks?
9. How much do you have to motivate yourself to go work out? Do you have to push yourself or commit yourself to go every single time?
10. Do you have a reasonable amount of fat around your abdomen?
If you answered yes or identified with more than four questions you are working out far beyond your base.
You are trying to do too much or you’re moving too fast. Both of which are completely counterproductive to burning fat while you work out, and will also set you up for injury.
I know some of you will say that hard workouts are your only stress reliever. I get it, and if you’re at the weight you want to be at, fine.
But over exercising has a massive effect your weight, and it actually works as a stressor not as a way to de-stress.
Doing a hard, long work out over your baseline that causes your body more stress than it relieves is like putting a Band-Aid on a gaping wound, helpful, but definitely not effective in the long run.
What you want to do is find your base and build your base.
It’s pretty simple to find your base. You try different forms of exercise at different speeds.
When you can answer no to at least seven of the 10 questions above, you’ve found a workout that matches your base.
Once you found where your base level is, you can build it simply by adding small challenges to your work out. If you’ve been inactive and you’re starting out simply by walking, adding a short minute long jog at the end of your walk is a great way to build your base!
That minute is what is commonly called sprinting. You can also try the Egoscue 60 Second Ultimate Ab Workout. That free video is right here.
A good rule of thumb for building your base is to be in the fat burning relax zone for 85% of the time, and being in huff and puff zone 15% of the time.
As you build your base you’re also building great heart health. According to Dr. Steven Masley one of the four indicators that you’re a good heart health is if you have the ability to run up a hill.
The other indicators are high daily fiber intake, regular fish consumption, and a high level of green vegetable intake. This is one of the reasons that Dr. Masley called The Cheat System Diet a “brilliant, breakthrough plan that will add years of health to your life.” Click Here For A Free Copy of The Cheat System Diet Cookbook.
Metabolic Rest Training, developed by Jade Teta, is an excellent way to build your base and engage your muscles. Simple 45 second chains of squats, push ups, burpees and sit ups can help you quickly build some fitness. A simple way of knowing that you are doing MRT the right way is that you are breathing heavy after a 45 second chain. MRT has amazing hormonal benefits, which you can read about here.