Overtraining is a very important concept to keep in mind when you begin a weight program. If you work out too hard or train every day you can easily over train your body. Over-training is counterproductive. Why? When you over-stress your body, your body releases cortisol which breaks down your muscles and bones, suppresses your immune system, accelerates brain aging, and increases fat storage. This means you are doing loads of work for nothing. You cease gaining strength and power, and you easily lose muscle and gain fat. Your body becomes stressed and weak.

Indicators of Overtraining
Subjective Indicators:

• You are hungry all the time.
• You crave sweets.
• You feel overly tired and sleepy.
• You have trouble going to sleep and/or have disrupted sleep.
• You are quick to anger or get upset.
• You find yourself overeating.
• You are constantly thirsty.
• You lose motivation to work out.
• Your strength decreases.
• You find yourself run down and sick.
• You easily suffer injuries.
• You lose your sense of humor.

Measurable Indicators Your resting heart rate slowly rises.

Your body fat percentage increases.

Your cortisol levels are above normal.

How to Avoid Overtraining

Check your resting heart rate in the morning as soon as you awake. If you are 10% over your regular resting heart rate, DO NOT TRAIN AT ALL (AEROBICALLY OR WEIGHTS).

When you train aerobically, never exceed 75% of MHR (220-age).

Alternate hard and easy days. On your easy days focus on low intensity aerobic exercise, like heavy hands. If you are lifting weights regularly, be sure to vary the intensity of your workouts. Do not go to the maximum every day.

Watch your diet. Eat clean, whole foods at regular times. Remember to eat before your workout. Reduce the fats, sugars and stimulants in your diet.

Work out your muscle groups (with weights) only ONCE PER WEEK.

Get plenty of rest. Make sure you get regular sleep and avoid over-exerting or over-stressing yourself.