Training in
the gym will help you achieve both physical and health goals. With the aim of
muscle building, many are spending hours on end training to obtain faster
results which leads to over training. In this, you need to realize the best
ways to prevent over training.
Many are
provided with a workout program that is suitable but due to impatience, they
tend to overdo it. The problem that comes with over practicing is that your
body is not able to recover from the strain. Your body needs to rest after some
exercise. Over training is therefore continuously training without rest and
lifting more weights than the program requires.
Over
training is therefore going against your objectives of attaining physical and
health improvements. In this, preventing it is very important.
- Get Sufficient Sleep
Sufficient
sleep offers your body the ability to recover without any interference. The
recommended sleep duration is eight hours a day. Before getting to bed, ensure
that you eat well to provide the body with enough nutrients to replenish the
body. After all, you need the strength to keep going for the next session. This
prepares you for everyday workout routines and serves as a short-term remedy.
- Control Stressful Situations
Though you
cannot get rid of stress entirely, it is important to control your stress
levels. Stress already weighs down your body. By holding to stress issues day
after day, you find yourself over working your body which leads to over
training even when you are following your initial training program. Your body
cannot take in as much during stressed situations as opposed to during a
relaxed mind.
- Set Aside At Least Two Days in a Week from Weight Lifting
Other than
daily rest attained from sufficient sleep, you need to take at least two days
off every week from lifting any weights. This is specific to weight lifting and
not the other exercises. Weight lifting is strenuous in nature and you require
more time out as compared to other exercises.
- Regularly Take Hot Baths
Hot baths as
opposed to cool baths tend to boost circulation. Muscle tissues recover better.
It also gets you relaxed and refreshed.
- Enjoy Massages
Massages are
of different types and it is evident that they work on your physical and
emotional well being. In this, they will help you let go of stressful moments
as indicated above. In addition, you get to recover from fatigue and tissue
damage after a deep tissue massage.
- Eat Right and Healthy
Eating
healthy is not just about eating a well balanced diet. It is about eating a
well balanced diet in the right quantities. When preparing your diet, you
should keep in mind that you need to concentrate more on your calorie and
protein intake.
Calories play
an important role in proper recovery. This is because it provides your body
with the necessary raw materials to complete the recovery process. Calories
also help to manage your weight.
Proteins
play a vital role in muscle build up and recovery of damaged tissue. In this,
you need the right amount of protein for recovery.
Keep in mind
that these nutrients are not each other's substitutes. Instead, they work
together to promote better functioning. Also, remember to complete every meal
with a drink of water or any other fluid for that matter. They give a
refreshing and cooling effect that will push you through your workout session
as well as hydrate you. The right amounts of these foods will also provide you
with the necessary energy you need to prevent wearing out body tissue.
- Avoid Excessive Cardio Training
Cardio
training ensures that you workout while at the same time ensuring that you do
not strain your body muscles. However, if you take so much into cardio
training, it tends to pile up and the final effect is your body's inability to
recover.
- Take a Week's Break after 8-12 Weeks Workout Program
After
working out regularly on your workout program, it is advisable that you take a
week off after you complete 8-12 weeks of exercising. The determinant of time
is the individual against the workout program they have been undertaking. The
one week break goes a long way into helping body tissue recover and overall
body relaxation. You can go back to your workout routine after the break.
Bottom Line
Looking at
the above, you will be able to tell if you have been over training yourself.
Working out is an important part of exercising and by following the right
procedures, you will be physically fit and muscle building will be achieved in
the right manner. The above offer the best ways to prevent over training
especially for individuals who are into building muscle.
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ReplyDeleteDid you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible.
DeleteHowever, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.
There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.
The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.
Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.
Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.
The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either.
The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.
Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.
Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.
Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.
If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. It is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.
Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.
====> Get the solution to rid yourself for life of this problem at.
Train hard, eat right, and enjoy life!
Mike Geary