In this article I am going to be talking about overtraining in the weight room. I am going to tell you how to prevent from overtraining, what kind of diet you should be on, what the symptoms are, how long you should be in the gym a day, how much rest you should be getting, and other very important facts you should know about overtraining.
Overtraining is an emotional, behavioral and physical condition that occurs when the volume and intensity of an individual's exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes.
One of the most serious problems when it comes to working out is overtraining. Overtraining is no laughing matter; it is very serious and should be taken care of immediately. A lot of people do not realize when they are overtraining. They don’t know the symptoms, and they probably have most of them. If you don’t know what they are, and you think you are overtraining you should do some research and find out what they are.
The symptoms of overtraining are: Pain in muscles & joints, Washed-out feeling, tired, drained, lack of energy, fatigue, Headaches, Inability to relax, twitchy, fidgety, Unquenchable thirst, dehydration, Lowered resistance to common illnesses; colds, sore throat, etc, Moody, irritable, Altered sleep patterns, Depression, Loss of competitive desire, Decreased appetite, Weight loss, Persistent muscle soreness, Increased occurrence of injuries. If you have any of these symptoms you need to take at least one to two weeks off at the gym.
Overtraining occurs because people do not give there body the rest it needs. People get to a point where they look at themselves in the mirror and want to get bigger. They don’t think they are big enough. So they think they need to workout longer and more intense. It’s like an addiction. But what they don’t realize is they are just hurting themselves in the long run. They are going to burn themselves out and get hurt. They will try to train there muscles three times a week and workout everyday. They never give there body anytime to rest. That is not good for you at all.
Another reason overtraining occurs is because people do not keep a log of there workouts that they have done in the past. They forget what kind of weight they have done for a certain exercise, and than they try to do too much. It’s a mental thing. They want to do more weight because they think they did more before, and when they don’t think they are doing as much they get frustrated and start to workout even longer to get stronger. Than they start overtraining and start to burn themselves out.
One way you can do to prevent overtraining is get the right amount of rest. You don’t want to train the same muscle two days in a row, and you don’t want to train the same muscles twice a week. If you do that your muscles are going to never grow because they are not getting enough rest. Another way to rest is to get at least eight hours of sleep every night. That is a lot of people’s problem because they are not getting enough sleep. When you are sleeping, your muscles are growing. If you are trying to gain big mass, you should keep a jar of peanut butter on your bed stand. The reason for this is because you are going to be eating at least six meals a day and your body is going to be craving food all the time. You will wake up in the middle of the night and take a big scoop of peanut butter and than go back to sleep. With all that protein and the sleep you are getting, your muscles will grow a lot more.
Another way you can prevent overtraining is to get on a good diet plan. If you just eat whatever you want your going to get fat, your not going to get bigger muscle size. You need to get the right amount of protein in you everyday. You should be getting at least two to...