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Warning! The Secret to Defeating Overtraining!

by Miguel

What is Overtraining?

Simply stated, when a people pushes themselves to hard without proper rest and recovery. This can occur with any workout program.

How do I know if I’ve Overtrained?

Normally, if your experiencing some of the following symptoms:

  • Lasting soreness and stiffness in muscles, joints, and tendons
  • Loss in training interest
  • Lack of progress
  • Problems sleeping
  • Headaches
  • No energy
  • Loss of appetite

Overtraining is self defeating! Your goals are to avoid injury, increase strength, lose body fat, etc

The Secret to your Success!

  • Give yourself time off! Stay away from the Gym for several days, or how ever long it takes.
  • Relax, spend sometime with family, or friends. Maybe even get outdoor!
  • REST! Try to get 7 to 8 hours of sleep a night.
  • Take a multivitamin (daily)
  • Food intake should be high in protein and carbs, salads, fresh fruit and veggies.
  • If you feel like your overtraining, STOP TRAINING!
  • Lose the Pride! Don’t try to become someone your not.
  • Patience, spread your workout throughout the course of the week.
  • REMEMBER, always avoid injury! Take a few days off, instead an injury forcing you to take several months off.

What would you add?

What habits have helped you avoid over training and avoid injury? Do you have any ideas and tips to add to this post? Let us know what you think! Thanks!

0 comments

1 Chelsea { 02.28.08 at 9:01 pm }

Ahhh, just to be fit again. (baby ruined me…that and a small town with nothing to do.) Not into training for the sake of training, I like to get fit by accident, from doing something fun like dancing… so overworking anything is not so much in my cards at the moment.!

2 miguelpineiro { 02.29.08 at 12:13 am }

Chelsea, thanks for visiting! I understand, there are times when playing a fun sport or doing demanding activities like dancing will surely lead to better fitness! Many friends have been telling me about dance videos they use to stay fit. Sounds like a BLAST!

3 zouze { 02.29.08 at 1:54 pm }

I just love the title of your blog. very powerful indeed!

4 miguelpineiro { 03.01.08 at 4:29 am }

hey Zouze, thanks for visiting and for your kind words.

5 Courtney Fuhrer { 03.05.08 at 12:21 am }

I’m not training for anything, but I am trying to tone my legs and abs. I’d be interested in hearing your thoughts on that.

6 miguelpineiro { 03.05.08 at 2:24 am }

Courtney

If your goal is toning without training please let me know how your going to pull it off? People can workout their abs and legs all they want, but if they are not doing anything to tone (cutting body fat) then none of them will see the results their looking for. So, in your case, its hard to tone without exercise.

You could train those muscles, see growth and increased strength. But you want to tone, so train those areas with light weight and high reps. Again, since your desire is toning, increase your cardio!

Finally, don’t forget about sound eating habits.

7 Courtney Fuhrer { 03.05.08 at 4:41 am }

well, i think my definition of training is different (and most likely wrong) cause when i think of training, i think hard-core big weights, crazy intensity and living in the gym. when i think training, i think body builders.

i walk 5 miles a day or peddle 15 on the stationary bikes. so, i am exercising, and i’m doing crunches (200/day), lunges (however you spell them) but not like…using medicine balls and or other carrying weights when i walk.

i’ve been eating more chicken and fish, fruits and veggies.

i suppose my question would be better stated, what am i missing? i’m not trying to look like a body builder, just firmer.

8 Crystal Johnson { 03.06.08 at 5:12 am }

Hey Miguel,
I really liked your article. I burnout a lot because I am so motivated to start a program, but I start off to fast and intense and in about two weeks after I begin…I always seem to give up. It is really hard for me not to be dedicated like I want to because I was a Marine for three years and now I feel really out of shape and overweight. The sad part about it is that I know that I can do it with the hard work and dedication. Do you have any suggestions for me? I really need some motivation. Thanks

9 breiti { 03.06.08 at 6:41 am }

Courtney,

you do it the right way! I don’t know why everyone thinks about weights when they talk about trainig. I like running and really hate those gym’s. - But I tried it more than 4 times the last years without any success ;-) It’s simply boring for me.

I love to run or bike outside (in the nature — do you say it like this?)

keep on running
Breiti

10 miguelpineiro { 03.06.08 at 8:36 pm }

Courtney,

I agree with breiti, your doing a great job! Your right people have a certain concept about what training really is. Keep up the hard work, don’t forget about eating the right carbs, because they fuel your muscles.

Breiti, thanks for coming by and offering your input! Running is essential, I love to run outdoors.

11 Breiti { 03.06.08 at 9:46 pm }

Your welcome, nice blog !! I found it in a group on blogcatalog.com!

Yours
Breiti

12 goldcoaster { 03.12.08 at 10:52 pm }

Over training - to a chance. i started running (well walking and running) with the aim of lossing 5-8KG and getting a heap fitter in the process. I loved it…running beside the beach helped of course
but a death in the family for some reason stopped me and I haven’t returned. I need some motivation , some will, some ???
Where do I start?
You can be my trainer/mentor/guide?? :) I need a step by step plan - do you know of any such as diet/running/ whatever.

cheers from Australia and thanks for visiting my blog previously (not sure which one, I just know via blogcatalog).

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