Are You Over Training?

Adapted from an article by Zach Bashore

Many people start working out because they want to either gain muscle or drop fat, and feel the need to exercise six hours a day, monitor their diet and take supplements to achieve their fitness goals. While diet and supplementation will help you achieve your goals, training for that long will not give you the results you are looking for. In fact, it will lead to over training. This article will explain the basics of over training and the problems associated with it as well as the methods to prevent over training.

Over training is a negative physical and mental state which occurs from training without adequate recovery. Over training can also be caused by excessive intensity of workouts and not giving the body enough time for rest and recovery. Not only is over training common in weightlifting, but it can also be experienced by runners and other athletes as well. Studies show that 10-20% of intensely trained athletes are currently over trained. Many people mistakenly believe that if they take supplements such as HGH, testosterone, anabolics and legal steroids, they can erase the negative effects of over training and recover faster. Supplements may help with recovery but they are not a cure all for bad diet and exercise regimens and a lack of rest and recovery.

Over training can effect an athlete in many different ways but the most noticeable symptoms come in a mental and physical state. The following symptoms are the most common:

Mentally:

• Lack of energy
• Insomnia
• Headaches
• Inability to relax
• Dehydration
• Slower recovery after exercise
• Decreased appetite
• Decreased desire to exercise
• Depression
• Increased chance of infection

Physically:

• Achiness
• Pain in muscles
• Increased resting blood pressure
• Decreased athletic performance
• Decreased maximal blood lactate concentrates
• Unwanted bodyweight loss
• Increased risk of injury

If you are experiencing any of these symptoms, chances are you are over trained.

Okay, so I am over trained. What should I do to get myself back on track? The first thing you need to do is take a step backwards and rest for a few days. You also need to drink plenty of fluids and alter your diet if needed. Remember to continue taking your supplements. Even if you are not currently over trained, it does not mean that you may not be in the future. You should keep your training sessions under forty five minutes and make sure that you stretch before and after exercising.

Remember to always listen to your body and do not try to push yourself more than what you can really handle. Bodybuilding is the only sport I can think of that uses the less-is-more approach and is another reason why we are a breed apart from the rest of the athletic world.

To Your Success !

Neither the senders nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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