One in five questions we receive from our fans has to do with overtraining. Some think they are when they are not overtrained while others think they are not when in fact the results obtained indicate that they have indeed fallen victim of overtraining.
Do not have a clear concept?
“Overtraining occurs when the volume and intensity of exercise you do exceed your own resilience”
Basically your body is put into a state ceases to get results, even strength and athletic ability is lost, and applies to all forms of exercise you do.
Of course I like everything that has to do with exercise, which for some may be overtraining for others it is not. We all have different physical states, different capacity of our body to train with intensity and of course different recovery capabilities.
That being said and with the idea in mind that this is a personal state of the individual who suffers, we will give you a set of guidelines that will allow you to determine if you are overtraining and if you should make changes to your routine or follow as come .
Indicators of overtraining
1. You progress??
You have gained traction with your training? Speed your intervals? More resistance when running?
Somehow you should aim for steady growth in your training program. This is additional repetitions to your sets, a steady increase in the minimum weight you lift, reduce your times on the track, go minimal extra distance to training last week, etc..
This is known as progression in exercise routine and concerns for improvements that have to aim to challenge to a minimum (and only at a minimum) the actual exercise session compared to the previous. Of course this does not happen in each and every workout you have, but in the overall of your routine you have to be able to see your progress on it.
If this progress is not listed then one of the causes may be overtraining.
Evaluate your routine: You’ve been getting progress in recent weeks? You improved your numbers? lift more weight? do more reps? do the routine in less time? If the answers are yes then you are NOT overtraining.
Gains strength and athletic ability are two of the easiest signs measure to see if you progress or you’ve stalled. If despite your efforts have not improved then consider the possibility of overtraining as a cause.
2. Weight changes
Another simple way to know if you have fallen into overtraining is to measure your weight. Changes can not explain sudden changes in your weight may be a sign of overtraining.
– If you train to lose fat, you keep adequate food, you do your cardio exercises religiously going to the gym and you give everything each time you do it but they still do not manage to lose weight or even until you raise. This may well be a sign of overtraining.
– If you are looking to gain muscle mass, your diet is fine, you kill yourself in the gym but does not increase your weight or have lost a few kilos causes may be overtraining.
Turning to the progression we talked about in the previous point, it has to be present for the changes that occur in our bodies look. The other side of the coin is that predisposes you to overtraining is to want to progress too fast or too intense. If you go overboard with the intensity and effort you put into your body will not like it and end up reacting to excessive effort.
The sudden change in weight is another factor to analyze overtraining.
3. Energy levels and motivation
This point, although it can not be measured as above is a great indicator provided it is done objectively.
It is very common when you come consistently training hard for months and suddenly stop seeing results get to you in an enthusiasm and willingness to train. But beware, just be a sign of overtraining if everything else (food, regular routine, dedication) is in place.
It is very common in beginners and inexperienced confuse lack of motivation and laziness with overtraining and momentarily leave the training when they actually have to be as constant as possible. If this is your case simply ignores this point and uses only the two of you can measure up to realize if you are overtraining or not.
Having said that it is very common for someone who has long exercised the body to use this lack of energy as a messenger to tell you he needs a break.
Do not forget that you have a mental overtraining base urgently wanting to do everything and wanting immediate results. Our advice is to go down some expectations of how fast your body can change and how long the upload will take you to.
You do not have to kill yourself working out, doing neither torture nor suffer. Just be consistent, point to progress and know that is a long term process to see the results that you are pursuing.