If there’s one thing I’d hate to do, it is to put all of my willpower and effort into my workout routine only to find that I’m not getting any results. Which is why it is so important if your like me and you kick up your workout routines up 10 levels and constantly try to push yourself further that you always make sure you’re not overtraining.
Actually… I like to go one step further than that and completely avoid overtraining when working out.
If you don’t know how to avoid overtraining then you may be stalling your progress without realizing it.
Here are 5 simple ways to avoid overtraining and prevent unnecessary progress halts when it comes to your fitness goals.
Avoid Overtraining Tip #1 – Cut Back
I know you may not like to hear this one as it seems to be delaying progress, but there are certain times where you may need to cut your workouts back in either intensity or overall times per week. Everyone has different limits when it comes to exercising that their body can tolerate and different recovery times. These can be changed in part by nutrition and quality/quantity of sleep.
If you’re overtraining and your workout plan consists mostly of doing a lot of single-joint exercises such as bicep curls, leg curls, leg extensions, and pressdowns then you may want to cut back a day a week and do multi-joint exercises such as squats, lunges, bench presses, deadlifts, pushups, pulldowns, shoulder presses, or bar dips. By doing multi-joint exercises you promote more muscle growth per exercise and balance the intensity across multiple muscle groups.
Avoid Overtraining Tip #2 – Get Enough Sleep
If you’re a person that tends to skip out on more sleep than you know you should then you may want to think about ways to incorporate enough sleep into your daily routine if you’re serious about getting results. Studies show that your body requires 7 to 8 hours of sleep each night to provide an adequate amount of time for recovery. In fact, you’ll be delighted to know that muscles grow during periods of deep sleep when hormones are optimally released.
Avoid Overtraining Tip #3 – Don’t Forget to Keep a Life Outside of the Gym
I get it, sometimes you can be caught up with trying to do as much as you can on the regular to get results and think that you need to go work out every day to get results fast. This kind of mentality, while shows you have great motivation and a sense of commitment to your fitness routine may also be your downfall if you don’t keep it in check.
When you get so busy to the point where you become less social and don’t do much with your social circle due to you focusing on your results at the gym, you fail to realize that you’re heading towards a downwards spiral.
By keeping to regular activities you normally do within your social circle you ensure you get enough time in between workouts to adequately recover.
Avoid Overtraining Tip #4 – Eat the Good Stuff
You want to make sure you eat a balanced diet when it comes to working out and when you are recovering it is important you eat the right amount of food as well as the right kind of food. You need to make sure your body has enough nutrients to repair your muscles. By depriving your muscles of the much needed nutrition you may experience longer recovery times.
Avoid Overtraining Tip #5 – Spend Less Time at the Gym
When I go work out I typically spend no more than an hour working out. I find that I experience my best results when I do 10 minutes of stretching followed by 30-45 minutes of high intensity lifting. To get a truly effective workout you need to make sure you spend the optimal amount of time at the gym. This typically ranges from 45 minutes to an hour.
After an hour you may find yourself at the point of diminishing returns.
Never Worry About Overtraining Again
By following this advice you can avoid overtraining and focus your efforts on other more important things, such as refining your nutrition and exercise plan.
Have you ever found yourself overtraining? Let me know in the comments section below!