Balance is the key to success in everything. And if overeating increases weight, overtraining destroys the result of all your efforts to get the perfect body. So why harder doesn’t mean better in case of overtraining?
Overtraining is a condition when you are training very frequently at too high intensity or lifting too much weight. You can feel constant fatigue, weakness, pain in your muscles, may have headaches or insomnia, loss of motivation, anxiety, inability to relax, insatiable thirst.
Why does it happen?
Under the pressure of hard training your body loses weight and builds muscles, because it try to adapts to new physical challenges. When we work harder to improve our body we increase amount of stress. So to compensate this stress your body (cardiovascular and muscular system) tries to adapt and reconstructs on greater levels. Then you can see the results of this adaptation – reduction of fat and muscles growth. This progress is the aim we are struggling for.
But attempts to give your body more stress with more repetitions or intensity won’t make you stronger or leaner faster. Because adaptation starts when you rest, not when you work out. Body improvement and hence muscle growths occur just during the rest period. While you are making workouts without a proper recover your muscles can’t adapt to stress you gave them earlier. So cannot raise level of performance.
Overeating causes hormonal disbalance. Elevation of cortisol (a hormone of stress) leads to muscles loss and organism aging. At the same time, testosterone level falls, so you lose muscles even faster but stop lose weight. Absence of rest and recovery doesn’t allow you to restore of glycogen stores and repair your damaged muscle fibers. That’s why you can forget about high metabolism and decreasing levels of fat storage. Unhealthy diet also can risk of overtraining. Proper food let your body recover faster.
How to avoid overtraining?
Have a look at some advices how to prevent overtraining instead of fix the results of it. Achieve your goals without overtraining and stay happy.
1) Compose balanced training schedule for your body: take a rest during 48 hours before training the same muscles group. Periodically change the order of exercises or switch on new one.
2) Use your day off properly. Take two days out of the gym if you notice the symptoms of overtraining or if you feel sick.
3) Keep your workout sessions under an hour for best results.
4) Reduce intensity or volume of the training every fourth week. Or choose few days a week for light exercises.
5) Follow healthy diet. You need carbs for muscle recovery and energy and protein for muscles growth and good metabolism, fruit and vegetables – for mineral sufficiency and great amount of water for hydration.
6) Try to sleep enough. Recover comes faster if you sleep for 7-9 hours.
7) Do some yoga or massage to reduce stress, decrease tissue tightness, improve circulation, flush out muscle waste products, and for general relax.