Over-Training (Overtonis)
- By Green Rocks Fitness
- •
- 11 Aug, 2016
- •
Signs of Overtraining:
- LACK OF PROGRESSION: Do not expect to make huge leaps and bounds in your goals every session, but if you haven't seen any progress in months, it might be time to scale the workout down a bit or take some time off to allow the body and mind to re-balance.
- LACK OF MOTIVATION: It is completely normal to not be 100 percent motivated for every single training session. However, when you stop working out completely and lose your desire to train and progress towards your goals, it's usually a clear cut sign of overtraining from training too hard or under-recovering.
- LACK OF ENERGY: Constantly tired, workout sessions become ineffective, unable to move as quick during your workouts as when you first started, and not looking forward to your next session are signs of overtraining and/or under recovering.
- LACK OF AWARENESS: Slow to move and/or respond to stimuli.
- REST PERIODS: Needing more time than previously in-between sets.
Possible Solutions:
- NOURISH YOUR BODY: Eat nutritious high quality food. Food fuels our bodies and provides us with energy to grow and recover. Eat the proper ratios of protein, sugar and fat that works best for you.
- MANAGE STRESS: Stress comes in many forms, but the body perceives it all the same. It can be deadly and draining if not handled in some fashion. Learn to acknowledge and accept what is stressful, and find ways to combat and move past it in a healthy way.
- CHANGE: Manipulate the workouts, exercises and/or nutrition.
- DO NOT WASTE TIME: Use time efficiently. Do what you need to do quickly and effectively.
- DO WHAT WORKS BEST FOR YOU: Stay with the training times of the day that work for you and your body/mind.
- BE WHO YOU ARE COMPLETELY: Do other things that you enjoy that keep you motivated and in line with who you are. The activities that you enjoy outside of the gym.
"Vince's observations over the decades has led him to believe that bodybuilders who showed signs and symptoms of overwork were listless, didn't have the motivation to continue their workouts, they showed a stringy look to their muscles, and could not muster up a pump in their muscles. He always wanted members to keep an open mind and be mentally active and aware of what they were doing in their workouts and how their body was responding to exercises..(Feedback)
Vince Gironda recommendations if you show signs and symptoms of over-tonis:
- Try not to go beyond 85% effort in any one workout.
- Never continue a workout when your blood sugar has been exhausted. You will be working on your nerves and not your muscles.
- Cycle your training.
- Build enthusiasm for each workout if you can.
- Take an occasional layoff. (Vince proposed anywhere from one day to seven days off)
- Keep diet high in good quality proteins to combat catabolism.
- Get sufficient sleep each night.
- Eliminate, as much as possible, unwanted stress from your life. According to Vince, worrying about workouts produces stress too.
The above advice from Vince Gironda is meant to put the Bodybuilder back on track on a more progresses, gaining state and prevent them from reaching or going into an over-tonus catabolic state.
This to Vince Gironda and me is the BIGGEST ERROR a Bodybuilder can make."[1]
[2] Overtraining? by Vince Gironda ► http://bit.ly/1m07iDs
By Gregory
If you want to lose weight, go restrict your calories, over train doing cardio, be miserable, lose your period, forget your libido, feel like shit but be happy because you lost 10 pounds of ... muscle, tissue, bone and a little bit of fat. But in the process you created dysfunction, facilitated disease, and potentially will experience a rebound (more fat gain while having less muscle) in the near future.
Let's slowly reverse what we have been doing and form new habits, new behaviors, new standards together. We have to be honest with each other and ourselves and until we are, don't expect to get anywhere other than where you have already been.
“We Generate Fears While We Sit. We Overcome Them By Action.”
~Dr. Henry Link
Action
Changes
Things
I cannot say enough great things about working for Green Rocks Fitness! The environment, the staff/owner, and the awesome members/clients and people we interact and work with each day just make it all so great! The health and goals of our clients are as important to us as our very own! That's why we facilitate a space where we can both share and communicate valid information about health and fitness, as well as put it into practice through action! Change is not only dependent on having direction and purpose, but also on taking steps toward the manifestation of our goals into reality!
What do we mean when we say "Set Yourself Up For Success"?
For us, a typical morning starts off with waking up and eating breakfast. It is very important to start the day off with a balanced (tailored to your ratio demands of sugar, protein, and fat) breakfast, after fasting all night while sleeping! After breakfast, Melissa and I come to the Green Rocks Fitness office (located at 401 Shady Avenue G-100, Pittsburgh, PA 15206 in the Kenmawr Apartments building) where we work with clients, and work on the business by writing content, filming videos, and doing research to further help both our clients and ourselves. We have a refrigerator where we can store our refreshments and the food that we bring with us. This enables us to work longer without having to leave the premises to go eat, which as we have learned, really sets us up for progress with finishing tasks. When you are in the zone and really tackling projects, having to stop because you are really hungry puts a huge damper on productivity! As we educate and tell all of our clients, eating throughout the day is very important and should not be neglected when it comes to our health, wellbeing, and productivity!
Portable Burner and Mini-Oven
Sometimes we need or prefer to heat/cook certain foods! We purchased a mini-oven and intended to order a portable burner so that we can bring the food from home and have it stored in the office refrigerator.Problem solved! I was telling one of our clients this and she was so inspired by the idea of this whole concept that she purchased the burner for us right there on the spot. We were greatly surprised to say the least, and I couldn't thank her enough for her kind gesture! The people we work with and the sense of community we are building is truly amazing and special! This is exactly what we envision in our business, but I will talk more in-depth about that in another post. This burner allows us to cook food during our days at the office in order to stay properly fed and regulate our blood sugar throughout the day, while being able to stay at work for different tasks and projects. We would like to have a kitchen in our new storefront (in the future) so that we can provide these services to our clients, but I will talk more about that in my vision article!
Coffee and Tea Machine
Our clients are all about having coffee regularly, and rightfully so! Coffee, when used properly, offers many great benefits! Most people "do coffee" wrong, as we point out in our blog article, Benefits of Coffee. Most times, our clients get coffee from less than ideal sources, and the ingredients they put into the coffee is of poor quality. That is where a good thing turns into a bad thing! We offer good quality milk with the right types of sugars, and even mix in some gelatin
( purchase here
) for some beneficial protein.
What does setting up for success mean to you?
Whether it is going to sleep 5 to 15 minutes earlier so that you can wake up with time to eat a good breakfast, or preparing foods in advance so that you aren't going long hours without eating, you can take steps using your foresight in order to prevent certain issues from arising and sabotaging your health/fitness goals!
Meal Prepping
Make time during the week to cook and prepare foods so that you don't have to suffer when those busy moments or days hit and you end up resorting to less than ideal meals (or no meals at all.) This can be beneficial for a multiple of reasons! These situations are stressful and can cause blood sugar dysregulation, resulting in sleepless nights (or waking up between 1-4 am,) cravings, irritability, depression, and reduced ability to handle situations, tasks and other stressors. Personally, it's relieving to know I have food already cooked and prepared! I know that if days get busy, or interrupted, I'll be okay knowing my food can be ready at a moments notice.
Summing up
If you know certain things will cause stress, or prevent you from doing what needs to be done, put yourself in a position to win! Set yourself up for success by taking the necessary precautions allowing you to stay on the path that you want to be on! Action! Action! Action! I'll repeat it again... “We Generate Fears While We Sit. We Overcome Them By Action.” –
Dr. Henry Link
This is something we help with for all of our clients! We offer guidance, as well as understanding, in all areas of health and wellness. This includes movement, nutrition, meal plans, mindset, motivation, and tips/tricks to stay the course. If you find yourself struggling in any one (or even all) of these areas, take action NOW and let us help you help yourself!
TIPS:
1. OWN THE MOVEMENT: Never do an exercise with a weight that owns you! This means you are dictating the movement and in control at all times, performing the movement safely and targeting the muscles you want to target. Do not allow the weight to pull you forward without your consent.
This movement can target the thighs more, or the glutes/hamstrings more, depending on the position of your torso (more upright versus more forward/bent over). In this video Melissa is performing the squat to target all of the muscles as a whole. The thighs, the glutes and the hamstrings. Her rear delts and upper back also get worked indirectly from her good posture and by keeping her shoulder blades retracted and chest up: http://bit.ly/2pEVl82
