Almost anyone that’s picked up a couple of weights has or will experience the symptoms of over-training at one point in their muscle mass building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss. Over-training is very common among athletes and bodybuilders particularly, given that they figure that training as much as possible is the quickest way to massive muscle gains.
Training too much, or eat too much of the intensity will lead to over-training. Whether you are a bodybuilder, athlete, or simply someone that wants to include some additional mass to your frame, you will need to train hard and become consistent-that’s a given. In order to get the most out of your genetics, you have to gradually overload the muscles by increasing the weight and / or intensity of each weight training exercise workout.
The problem is however, that many of us increase the intensity of our exercises or get inadequate amounts of rest, or worse even, a combination of both. The trick is discovering the right balance between workout strength and volume, and the recovery and rest. And that is exactly what I’ll cover in this article.
First, let’s check out some of the effects of over-training and methods to prevent over-training from taking place in the first place. If you are experiencing more than one of the symptoms outlined above, you might be in circumstances of over-training and really should assess your schedule at the earliest opportunity.
- Step count number is accurate
- Consume More Dietary Fat
- Thyroid disease
- Massive decrease in gym performance
Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the torso. Since hormones play this important role in the muscle-building process, this can have a detrimental effect on your training progress. The increase in cortisol levels combined with the decrease in testosterone levels is a dangerous mixture, since this leads to protein cells break down. This will ultimately lead to a loss of muscle tissue.
Over-training can significantly decrease the degrees of antibodies and lymphocytes in your body, making you a lot more susceptible to disease. Simply put, this means that if you are in a continuing state of over-training, you are much more likely to get sick. Since you shall have to omit workouts while you are ill, your muscle-building improvement will decrease considerably. This is a list of how over-training can affect the metabolic system.