Tips For Safe Muscle Building Workouts - Best Ways to Prevent Over Training


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.


  1. Replies
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