Can someone please explain overtraining and how much to eat?

I've never been good at following orders!

rest, stretch, and try to fix it via specific exercises (i.e., single leg squats, hip abdcutor, calf raises etc...)  i still overtrain the hell out of it because i can't help myself :)  come to think of it... it's sore right now and i took the day off.

So I'm going to sound really ignorant here but what are glycogen levels and what builds them up?  Does all the protein I eat help, or do I need extra carbs too?

Thanks!

I am at work right now and can't write long - my glycogen levels are the energy sources in your muscles -  they build up by taking in carbs.  If they are not used, they are stored as fat.  If they are used to the point they are not built back up, you will rely on your own muscle to provide the energy you need - very bad thing.  If you continually use your muscle for energy, this will decrease your lean muscle mass and decrease your caloric need -  that can happen very quickly with intense daily (or 2x daily workouts).  You will hit a plateau very quickly.

Remember back when you did hours of cardio and ate 500 calories?  WE all did it.  You get a 10 weight loss in a couple of weeks - then BOOM - stalled.  So you pick up the cardio and lessen the calories - and you lose again.  Well after a few cycles of this - you soon find that you cannot sustain hours of cardio perday and you are feeling quite deprived of food - then we stop exercising and start eating - then because our metabolism is soo low, we retain faster and more weight than where we were because our caloric need has decreased.

So - I would only do 20 min intervals (30-60 secs full on followed by 60 rest) 3x days week (for fat loss)
I would incorporate on 2 other days, strength training of major muscle groups to maintain and build lean muscle (which = high metabolism).  Invest in some Branch Chain Amino Acids which help repair and build muscle.  I don't like to recommend anything here in case people are thinking Im trying to sell/promote a product.  So if you're interested in what I take, you can email me.  Also ensure you have a whole grain, green carb and protein within a hour of working out.
And yes you must take 2 days off!!
Hope that helped.  It does sound like your overtraining  - been there!

 Thanks.  That's a lot of info and I can actually understand it.  I just feel like I'm not doing enough, hence I train a lot for a while, then get really tired.  This makes sense.  I'll have to rethink my workouts.

Thanks.
Jan

Make sure you get plenty of protein. Every time I upped my exercise intensity, my surgeon had me up my protein and that really helped with the energy. I never stalled or had to cut back on my exercise either.

Also remember that all fitness gains happen at rest. If you don't rest enough, you will not be maximizing your gains. I take two rest days a week most weeks and I need them.

Here's an article on overtraining that might help you.

http://www.rice.edu/~jenky/sports/overtraining.html

Mainly, if you learn the symptoms and watch out for them, you will know when you need extra rest.

 Wow, I didn't know that about rest.  Still don't quite understand it, but I'm learning.  I've already added back in protein shakes because I don't absorb it from regular food as well.  Oh well, guess I'll take even more.

Thanks!
Jan

 Great point! Your muscle gains come while you sleep not at the gym!!!

Hence, NEVER do the same body part 2 days in a row or more than 2x week!

 Over training is simply your body not being able to adapt to the work or stress that you are exposing it to. That said, you really don't say from your post what you are trying to accomplish. Let me draw some conclusions from your post as it may relate to over training. From the top.

1.  Working out everyday CAN lead to lower glycogen stores and higher stress levels. 
2.  Working out everyday can lead to chronic dehydration with all the nasty results of lowered performance.
3.  Different intensities, different things (as in cross training) AND stepping it up all at the same time is recipe for over training. You have to introduce new things very, very, slowly. Also, adding workout time is upping the intensity. If you add harder efforts to the mix then in my opinion you just can't recover completely.
4.  Elliptical in the morning (endurance workout) and then intervals (speed workout) in the evening is some very advanced stuff and may I add HARD. 
5.  Without going into detail, if you eat carbs at night, you throw your hormonal system out of wack and increase the time to synthesize neurotransmitters, waking up groggy and sleepy. Plus eating carbs at night has a tendency to dehydrate the body more. 

This is just barley scratching the surface on how all of this works. You need to have a direction or plan of what you are trying to accomplish physically. For example, run a marathon, win the Tour de France or walk 2 miles. You need to be a little more specific because I really can't tell what you are "over training" from. AND yes calories play a huge role, not only the amount but also the ratio of protein / carbs / fat and when eaten. Any further question don't hesitate to ask.

 Thanks.

I guess my problem is I didn't know what my plan was, just that I felt like I was never doing enough.  I'm learning to run for a 5K in April (doing C25k), training with a group for a half marathon in July, and take tap dancing and our recital is in June so that's stepping up.  I feel guilty because I don't get to my weight training, and I want to learn to run so I can go jogging with my husband.  So after chatting with a friend, we came up with this schedule for me:

Monday:  Elliptical and weights
Tues: C25K / interval training
Wed: tap dancing class
Thurs: rest
Friday:  4.5 mile gut buster hill walk
Sat: team training for half marathon - interval training
Sun: rest.

What do you think?
Thanks.
Jan