I want to lose fat and gain muscle. A nutritionist said to eat more, especially carbs.

"She would also benefit from taking a lighter training day on one of her days, rather than having only one rest day per week," Ward said.

"Over-exercising without recovering sufficiently can put stress on the body, hinder progress, or be a symptom of an unhealthy relationship with exercise."

"If she's sufficiently fueled through better, more optimal food choices, that is definitely achievable," she said, referring to building muscle and losing fat.

"When we overexercise we often do it for the wrong reasons, believing we 'need to sweat every day to burn calories' or we 'need train cardio to lose weight.'"

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