Avoid Over Training and Take a Break

It is very important for natural athletes and lifters to avoid over-training. When your body enters the over-trained state you will cease to make further gains and you could even start to negate some of your progress. If you push hard when you are at the gym then you need to give your body some time to recover. This is not meant for the people who merely “exercise” and go through the motions. This message is intended for those who TRAIN, not exercise. I am currently taking 8 days off without any weight lifting. I typically do this every 3-4 months depending on which training routine and split I am following.

Taking this time off is a mental struggle butit is needed for the long run. Just be sure to adjust your calorie intake during your off time. Don’t continue to eat as if you were still training. You will be missing a major source of calorie expenditure so you don’t want the pounds to creep up on you.

When you return to the gym there may be quick initial phase of ring rust, but you should feel fresh, revived and ready to go at it for another 3-4 months. That is, only if you TRAIN !

Over-Training Symptoms

  • Washed-out feeling, tired, drained, lack of energy
  • Decrease in libido
  • Mild leg soreness, general aches and pains
  • Pain in muscles and joints
  • Sudden drop in performance
  • Insomnia
  • Headaches
  • Decreased immunity (increased number of colds, and sore throats)
  • Decrease in training capacity / intensity
  • Moodiness and irritability
  • Depression
  • Loss of enthusiasm for the sport
  • Decreased appetite
  • Increased incidence of injuries.
  • A compulsive need to exercise

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