This could not be further from the truth, but …

Training too much or too high of an intensity lead to more training.

Now that does not mean you do not put much effort to see decent results … Whether you’re a body builder, athlete or just someone to add additional weight to your image will be, you have to train hard and be consistent, that is a matter of course. Order in the optimal use of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of a workout in the gym.

The problem is that many of us to increase the intensity of our training or to receive adequate amounts of rest, or worse, a combination of both. The trick is to find the right balance between training volume and intensity, and rest and recreation. And that’s exactly what I will refer in this article.

** The impact of over-training body builders

First, let’s look at some of the effects of over-training, experience as to avoid over-training, first.

The impact of training on the Nervous System

Over-training effects both the sympathetic and parasympathetic nervous systems are as follows negative

The higher the heart rate low appetite, hypertension, irritability, sleep disturbances Weight Loss metabolic rate early onset of fatigue increases

If you are experiencing more of the above symptoms, you may be able, through training, and your routine should be evaluated as soon as possible.

Many studies have shown that more training has a negative effect on the hormone balance and response to hormones in the body. Because these hormones play an important role in the process of building muscle, it can have a negative effect on the progression of your training.

Over-training has been shown to:

Decreased testosterone levels reduce cortisol levels increase in thyroxine

Elevated levels of cortisol with decreased testosterone levels is a deadly combination, as this protein to reduce tissue. This leads to a loss of muscle tissue. The impact of training on the immune system is one of the worst consequences of over-training is the negative effect on the immune system of organisms you are the first defense against viruses and harmful bacteria.

In simple terms, this means that if you were in a state of over-training, you are much more likely to be ill. How are you to skip workouts while you are sick, your progress in building muscle is slower?

The effects of over-training on the metabolic

Here is a list, as over-training can influence metabolism. These symptoms are the most frequently discussed, and those that we can’t ignore:

Micro-tears in the muscles chronically depleted low glycogen, muscle contractions, low phosphate stores depleted Creative excessive accumulation of lactic acid Extreme DOMS (delayed onset muscle soreness), tendons and connective tissue damage so you have to get the point now … More training affects the entire body and may have serious effects on the results of your muscle building program.

Now take a look at the different types of over-training, and what we can do about it.

Is it worse, over-train with cardio or weight training?

Any form of over-training is a bad thing, but I personally experienced both types of over-training and can honestly say that more training places in the gym is much worse and more frequent than in the over-training through cardiovascular training.

Here are some reasons for this:

To grow, the muscles must fully recover from their recent session to every workout. If you have more training and work muscles until you have fully recovered, you will break muscle tissue before reconstruction, so it is impossible to Building Muscle! Over-training with weights makes you more vulnerable to hormonal and nervous system, immune system problems, all of which are connected to serious health risks. It can lead beginners on the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids. I personally believe that only elite athletes such as swimmers, runners and cyclists, a serious risk to a state-run training on the heart-reaching circuit, because there are often training for two hours or more per day.

The bottom line is that it is much easier for the average person on the train while weight training than with the cardio-vascular workout, and I think the effects may seriously.

How can I tell if I’m over-training?

Determine whether you are over-training is fairly simple. If you are in harmony with the body, can often be signs of over-training before they become serious. If you lose interest in training, have trouble sleeping and feeling weak and irritable, you can take in a state of over training and a week or longer.

If you are a victim of two or more the above symptoms in an article, which should raise a red flag.

Another variable that you can use to determine if you are over-training is to monitor the performance of your workout.

Improvement in your physical abilities to their last meeting in comparison?

For example, let’s say last workout you were able to meet to 8 chin-ups with your body weight, but not able to meet 6 pull-ups the following week. This means that you do not “do” your previous session did not fully recovered, and are therefore likely to over-training. You need to re-evaluate your program and make changes so that you can see progress every workout.

To avoid over training, you need a multiply-faceted. Determining the correct training volume and intensity, eat the right foods, and get the right amount of rest and recovery must all be considered. Let us now look at each of these factors in detail.

Correct the volume of training

Determining the correct training volume can be difficult, especially when you start the first time, first-out. You need to determine how much weight to lift, how many rehearsals and began to run for every single workout.

This is where many people go wrong though. You begin your workout and realize that you have not fully recovered. You can either continue with a thickness of less than the previous training, or skip the training throughout the train.

As difficult as this is May, skipping the training is the right way. Turn around and go home!
It is useless in training with a thickness of less broke under the muscle tissue. This will increase the risk of injury, and make it harder for the body completely from your next training session to recover.

Good food

Your nutrition plays a big role in your muscle building program. It helps regulate hormone levels, provides energy and raw materials provides the building blocks that are used to create new tissue.

Here are some dietary recommendations that are limited, the risk of over-training:

Skip breakfast not. This is one of the most important meal of the day. Skipping breakfast is very catabolic, and can promote muscle loss. Never leave you hungry. If you are trying to build muscle mass, we need to constantly feed your body quality foods, so there’s always a chance of breakdown of muscle tissue. Unless you are trying to build muscle and lose fat, you should eat before your training and are not hungry. Have the largest meal of the day within an hour after the workout. To do this, every single workout! Consider best supplements, such as moron, and antioxidants to increase performance and fight free radicals. Ensure you eat every 2-3 hours, the body stays in an anabolic state.

Keep the glycogen levels at full capacity to inhibit the breakdown of muscle tissue.

Rest and recreation is important when it comes to avoiding over-training. Make sure that at least 7 hours of sleep a night stand, and you’re on a schedule consistent. What is the recovery time, it is important that you have rest days between training weight lifting. Try a day of rest between workouts are cardio workout and never the muscle, even on consecutive days.