Avoid Over Training
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Avoiding Over Training For Maximum Muscle Growth
If anyone has ever trained with weights before, they know that there is always the danger of over-training. This will lead to chronic fatigue, muscle loss, and also serious injury. However, this condition is very common with bodybuilders and amongst althletes. These are the groups of people who tend to overdo things, in order to gain muscle mass very quickly.
Now that’s not to say that you don’t need to push yourself, and work hard in order to get the results that you desire. But the problem comes in when people train and weight lift, without proper rest and recovery. This is what I’ll talk about next.
How Over-training affect bodybuilders
First, one of the way that this affects body builders, is on one’s nervous system. They will experience a higer resting heart rate. They will also experience a weak appetite, weight loss, trouble sleeping, fatigue, and irritabiltity. If you are experiencing these symptoms, then you should re-think your training program. The sooner, the better.
Over-training and hormones.
These are what happens hormonally with over-training. There is an increase in cortisol levels. There is also an decrease in testosterone levels. These two are dangerous, because they promote protein tissure breakdown. You will also find that you will have a weakened immune system. You will have to skip workouts when you are sick, so you will be stunting your progress considerably.
Over-training and the metabolic system
- Tears in the muscle
- Depleted glycogen levels
- Connective tissue and tendon damage
- Build up of lactic acid
So, now that you kow for sure how dangerous over-training is, here are some things that you can do to prevent over-training.
First, you have to figure out how much of a workout is appropriate for your current fitness level. Second, if you are feeling weak or too sore, don’t work out! It’s better to give yourself the rest and recovery period that you need, instead of pushing it, and damaging yourself, and causing injury. Next, make sure that your nutrition level is where it needs to be.
Your nutrition regulates the hormones, energy, and muscle building capabilities. To eat with purpose, don’t skip breakfast. It creates muscle loss. As a matter of fact, don’t let yourself get hungry. You need to eat meals, and you need to snack as well. Eating also makes sure that your body isn’t catobolizing your muscle mass. Make sure that you eat before you work out, and that you are taking supplements like creatine and antioxidants.
Finally, make sure that you are getting enough rest and recovery. This is crucial for staying healthy, and to prevent over-training. You also need to get at least 7 hours of sleep. Give yourself days off between workouts. Make sure that you never train the same muscle groups consecutively.
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