Training too hard without giving oneself time to recover does not accelerate fat loss, but rather, slows it down. Dr Vass explains why. When it comes to healthy fat loss, it is the everyday habits that matter. That includes following the right diet and exercising regularly. In both cases, consistency is the key, and going to any extreme is not likely to bear the desired result.Overtraining is when one works out without giving themselves time to recover. (Pexel)Also Read | Is it safe to eat raw eggs? Maryland doctor addresses health concerns and explains why cooking is betterTaking to Instagram on July 4, Dr Vassily Eliopoulos, a longevity expert trained at Cornell University and co-founder and chief medical officer of Longevity Health, shared that working out too much might even slow down the fat-loss process.He explained what “overtraining” actually means, how it affects the fat loss journey, and what one can do instead.“Pushing harder is not always smarter,” noted Dr Vass. “You can't out-lift, out-run, or out-discipline your biology. If your body thinks it's under threat 24/7, it stops optimising and starts protecting.”That effectively means:Fat loss stallsTestosterone dropsCortisol risesRecovery crashesWhat is overtraining?To understand what might go wrong, it is important to be clear about what overtraining really means. As Dr Vass explained, it does not simply mean “training a lot.”“It's training with too much intensity or volume, without enough recovery,” defined the physician.Common signs of overtraining include:Plateaued strength or fat lossLow libido or motivationPoor sleepAnxiety or irritabilityElevated resting HR (heart rate) or delayed HR recoveryThe effects of overtraining1. Chronic cortisol spikeCortisol is a catabolic (breakdown) hormone, explained Dr Vass. When the level of cortisol stays elevated for too long in the body, the following things take place:Muscle is broken downBelly fat increasesTestosterone is suppressedThyroid slows downThere is the risk of a hormone crash in the long term.2. Hormonal shutdownThis happens when the stress of training adds to the stress of everyday life. According to Dr Vass, the nervous system does not separate emotional stress, physical stress, and work-life overload.“They all hit the same hormonal pathways. More isn't better. Better is better,” he noted.How to avoid overtraining?Maintaining a healthy routine allows one to avoid the risk of overtraining. This involves:Lifting weights three to four times per week (focus on quality over quantity)Eating enough protein and total caloriesPrioritising sleep and circadian rhythmTaking care of recovery: walks, mobility, sauna, breathworkTesting for cortisol and hormones if you're stuckIt is better to let performance drop before your health does, noted Dr Vass.Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.Debapriya Bhattacharya is a Content Producer at Hindustan Times. He started his career in 2022, working in newsrooms in beats like education, US news, trending stories, and entertainment. In his new role in the lifestyle desk, he seeks to deliver a balanced blend of research-driven reporting and creative storytelling from health and recipes to art and culture. Science, philosophy, food and pop culture are what pump his veins and help bring heart to his stories. Debapriya tries to see out subjects that will allow him and readers to explore new frontiers and improve the quality of life for all. The explorations can be both external and internal, as thoughts seek to be as chaotic as the greater universe. As a citizen of the world, Debapriya has been fascinated by the lives of people across the globe throughout time. His curiosity leads him to explore new linguistic and cultural landscapes to broaden his horizons and deepen his understanding of global narratives. Beyond the newsroom, Debapriya loves to participate in debate and theatre, spaces that he considers to be holy grounds for nuance and self-expression. A graduate from Ashutosh College, University of Calcutta, Debapriya completed his Master's degree from the same university in 2022. An ambiverted bibliophile, he loves his solitude as much as he adores stimulating conversations. And despite his reverence for tech, libraries continue to be his favourite place for research.Read MoreHealthCatch every big hit, every wicket with Crick-it, a one stop destination for Live Scores, Match Stats, Quizzes, Polls & much more. Explore now!.Catch your daily dose of Fashion, Taylor Swift, Health, Festivals, Travel, Relationship, Recipe and all the other Latest Lifestyle News on Hindustan Times Website and APPs.See Less