#159 // Science of Overtraining (what's KILLING your gains)
Fitness Stuff (for normal people)
Tony and Marianna
4.9 • 644 Ratings
🗓️ 10 March 2025
⏱️ 48 minutes
🧾️ Download transcript
Summary
What if you think you're absolutely crushing it in the gym, but in reality, you're spinning your wheels and moving backward without realizing it? In this episode of Fitness Stuff for Normal People, Marianna and Tony are breaking down over-training—what it actually is, how to spot it before it becomes a problem, and the signs that you’ve already pushed too far. Because training hard is great, but training smart is what actually gets results. They’ll cover the red flags that signal you're creeping into burnout territory, what happens when you ignore them, and—most importantly—how to pull yourself out if you’ve already overdone it. If you want to make real progress instead of just wearing yourself down, this is one you don’t want to miss.
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Tools mentioned in episode:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Meal Prep Essential's Amazon List
Eat This Much Meal Planner
Timestamps:
(5:51) What is Overtraining?
(11:54) Leading Indicators
(18:17) Concurrent Indicators
(32:56) Lagging Indicators
Transcript
Click on a timestamp to play from that location
| 0:00.0 | Here's a question. What if you think you're crushing it at the gym, but actually you're moving backwards without even knowing it? |
| 0:07.4 | Today we're going to find out if you are over training. What over training is? What are the indicators leading up to it so you can prevent it from happening in the first place? |
| 0:17.0 | And what are the indicators that you are already too late? And then what to do if you find yourself |
| 0:21.7 | there? If you want a little bit more after each episode, like access to every single one of our |
| 0:26.3 | complete 12-week training programs programmed out in Google Sheets so you can track your workouts |
| 0:30.3 | and guarantee you are making progress, like our ultimate push-pull legs, our newest power building |
| 0:35.0 | program, and many more. You get all of that on FS Premium for just $5 a month. |
| 0:40.8 | We also do an Ask Me Anything episode every single week. |
| 0:45.0 | We have the sign up for that in the show notes below. |
| 0:47.5 | And I got two things. |
| 0:48.5 | One, I just want to say thank you to everyone who's taken the 10 seconds to go leave us a five-star |
| 0:54.2 | review on Spotify, on Apple Podcasts, just wherever you're listening to us on. It's helped |
| 0:59.3 | this show reach so many more people and get us on the podcast chart. So thank you seriously |
| 1:04.8 | so freaking much. That's one. Two, I was just reading this study for some content I'm making on |
| 1:12.5 | Instagram. The study tested 57 supplements and legit 30 of them, 30 of them. So more than |
| 1:20.0 | half found less than 10% of the actual ingredient being sold inside the supplement. And not only |
| 1:25.4 | that, but seven more found at least one, |
| 1:27.9 | at least one, some up to four, FDA banned substances inside of them. This is bonkers. This is |
| 1:35.2 | news. Another reason why I love that we've partnered with Legion Athletics, who third party tests |
| 1:40.9 | every single supplement they produce so you can sleep easy at night. Rest your little head. If you wanna try out something new from Legion, they even have a no questions asked money back guarantee if you don't like it. And by being a listener to the podcast, you always get 20% off your first order or double points on every order after that. Just make sure to use code F-S-P-O-D. |
| 2:01.2 | That's F-S-P-O-D. |
| 2:02.2 | That's F-S-P-P-O-D, and we'll leave a link for that in the show notes down below as well. |
... |
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