In fact, intense training every day without any recovery periods can lead to many complications. Not only do you prevent muscle growth, but you also break down your immune system which can lead to colds, flu and other illnesses. You are also more at risk of getting an injury.
The five ways below will help you avoid overtraining, leading to better muscle gains.
SLEEP
Getting at least seven to eight hours sleep each night is required for your body to recover between workouts. The muscle repairing process begins when you are in deep sleep when your growth hormone is released. Check out my post below for more information.
=> Why Sleep Is Important When Working Out
DECREASE TRAINING FREQUENCY
If you train four to five times a week, concentrating on different body parts each day, then why not cut back to three intense weekly workouts to allow more time for recovery.
Also instead of concentrating on different body parts each day, dedicate your time to performing only multi-joint exercises in your workout routines, giving you a full body workout.
I use Mike Geary's Truth About Six Pack Abs training program, which specifically concentrates on multi-joint exercises. By performing exercises such as squats, leg presses, lunges, bench presses, shoulder presses, lat pull downs, deadlifts, dumbbell rows, you work the most muscles, which produces more muscle growth in comparison to single-joint exercises such as bicep curls and leg curls. His workouts are intense which increases your resting metabolic rate, which results in gaining lean muscle and shredding body fat. Check out his program here.
Also read my post below about single-joint and multi-joint exercises.
=> The Truth About Mulit-Joint And Single Joint Exercises
HAVE A SOCIAL LIFE
You need to have a healthy balance between working out and other activities in your life. If you constantly spend all your time down the gym, then your social life will suffer.
Over training can interfere with your girlfriend, friends and family. If you're not careful training can become an addiction. Reduce your trips to the gym and enjoy life. You can build lean muscle and lose body fat using Mike Geary's Program, by only doing 30-45 minutes weight training sessions, three times a week. I highly recommend it.
If you feel you may have training addiction, read my post below.
=> How To Avoid Training Addiction
INCREASE CALORIE INTAKE
If you work out excessively, too many calories will be burned, meaning reduced muscle growth. If you're building muscle to improve your physique, then you need to train less often and consume more calories. Foods such as fruits, vegetables, pasta, rice, potatoes, whole grain cereals and bread provide complex carbohydrates for high energy burning workouts. Proteins such as meat, fish, cheese, yogurt, nuts and healthy fats such as olive oil, seeds, nuts, are all required in your diet.
Also consume supplements such as whey protein to help you make up the 1gram of protein per pound of body weight needed to help build muscle. Optimum Nutrition's 100% Whey Gold Standard is best.
VARY EXERCISES AND ROUTINES EVERY OTHER WORKOUT
To stop you from getting bored in the weight room, and minimise overtraining, vary your exercises and routines.
Change the order and introduce new exercises to your workout routines. Be creative.
HOW DO YOU AVOID OVERTRAINING? SHARE WITH US IN THE COMMENTS!
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