The Over Training Syndrome – What Is It & What To Do About It?

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“Did you work out today?” or ‘’what is your favorite exercise?”
Basically, one word that I have been repeating for the last couple of years is, “exercise.”

But what good has happened, when the only thing I hold dear, failed me? Yes, you’re reading it right. For some time, I had to quit working out because of over training, also known as “Over training Syndrome”. My goals were so big; I forgot to give the much-deserved rest to my body.

From the last couple of years, I have been training my body, making it go through rigorous situations. Recently, I realized that even my body needed some rest due to over training.

What is Over training Syndrome?

Over training syndrome frequently occurs in athletes who are training constantly and doing so, beyond the body’s ability to recover. Athletes often exercise longer and harder so they can improve. But without adequate rest and recovery, these training regimens can backfire and actually hamper performance.

Symptoms of Over training Syndrome:

  • Washed-out feeling, lack of energy and drained feeling
  • Muscle soreness, general aches
  • Insomnia, Headaches
  • Sudden drop in performance and many more

Reasons why I couldn’t muster enough strength to go back to the gym:

  • My conscious mind convinced me that one more day wouldn’t hurt much
  • Started crawling into my comfort zone of not working out
  • Started losing my strength and endurance
  • Lack of motivation, moodiness and irritability

And yes, don’t forget to take it easy. Start with the basics. The last thing you want is to walk into the gym after a month and while trying to squat your “usual” load, and throw out your back. (Hello, another month off!)

Preventive measures you can take to avoid over training syndrome:

  • Rest and recover – Let your muscles relax for a week or so and then get back to your regular routine. Trust me a person can regain the lost muscle much more quickly after an extended layoff
  • Drink plenty of water – Your muscles are fatigue because of the dehydration. So, drink plenty of fluids and alter your diet plans if necessary
  • Heated massage – Yes go for it as it can loosen out your tight muscles increase blood flow and rid the body of built – up lactic acid and other toxins
  • Eat enough calories- It is important to match or consume a surplus of calories expenditure for the day.

Remember your goals and work accordingly because smart training is the path to faster times and good health. Hustle up.

FITNESS-FRIDAY: Three Exercises That Will Transform Your Body

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While working out, there have been times when I have come across offbeat questions. People have asked me the weirdest of questions and have left me dumbfounded. So, for a week, I conducted a little survey, asking people about their problems and their excuses for not going to the gym. Below mentioned are the questions I asked my followers to understand their behavior and mindset before reaching a conclusion. Also, their responses helped me to suggest tips for enhancing their physiques.

  1. What stresses you out the most?
  2. How often do you eat outside?
  3. How happy are you with your body shape?
  4. During weekends how much money do you spend over drinks?
  5. How much water do you drink in a day?
  6. According to you, what is the best diet for your body?
  7. What is your preferred drink – tea or coffee?
  8. What is your least favorite fitness exercise?
  9. What is your breakfast timing?
  10. What helps you stay full throughout the day?

These number of questions helped me to decipher few common behaviors. It further assisted in providing the solution to avoid these occurring. Lot of people complained about the weight management, finances, lack of time due to their busy schedule at work, eating lot of processed food, not drinking enough water and choosing the wrong tea. Also, few people talked about the vitamin supplement that they intake on a regular basis stay energized.

Now, all these problems have a solution and it will only ask you to shred away 15-17 minutes out of your 1440 minutes in a day. This is not a tough task. Don’t fall into the trap where people are casting a spell on you and asking you take supplements for quicker results. Don’t inject your body with foreign materials which it doesn’t understand. Take it slow and you’ll see results in the long term. Furthermore, it gives a sense of pride when you realize that you did it, the hard way.

Take up these 3 exercises before you go for a shower or whenever you have time. Also, you don’t require any equipment for these 3 exercises. These 3 workouts will mold your body in a manner where you can take up bigger challenges.

PUSH-UPS

For many, the thought of performing a push up conjures memories of gym class. Perhaps one of the easiest exercise movement, push up activates nearly every muscle in your body, which yields far more than toned muscles and increased endurance. Push-ups increases functional strength and activates your entire body. Major muscle groups, such as your biceps, core muscles, triceps, anterior deltoids and lower body muscle groups are activated to support your body while stabilizing your movements. I perform this exercise on a regular basis irrespective of what my routine. Try doing at least 30 divided into 3 sets, or 50 if you think you can push yourself a little bit more. This exercise not only improves your posture, but also helps you in cultivating a strong body.

SQUATS

Squats is another power pack exercise. If you’re looking to boost your overall fitness and get some results, then look for no other exercise then performing squats. For a starter you can go for 3 sets of 15 each, or 3 sets of 20 each if you think you can push yourself a little bit more. Squats trigger the testosterone in your body, which are harmful for your muscle growth. Squats again helps you in keeping your posture right and balanced. It helps you in building both the upper and lower body. It will boost your immune system, keeping you active and energized throughout the day. It burns your fat and boosts your performance.

CRUNCHES

Before I advise you to do this, let me make one thing very clear that crunches do not actually burn fat. But it is one of the most effective exercise if you combine it with the other two I mentioned above. It actually flexes your muscles and can help you to keep you positive by sending a message to your brain that you have started working for it. It is more of a controlled exercise and helps you improve your focus on the other exercise and also increases your flexibility.

 

The above mentioned three exercises complement each other and if done regularly can bring ample amount of change in your body. By that I do not mean that these cannot be done separately. But, if these three are combined and practiced, great result is inevitable.

 

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FITNESS-FRIDAY: Are You Doing These Mistakes?

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It takes a lot of courage and grit to make up your mind to take the bold step of changing the way you look and put your first step into the gym. The journey seems to be very long when you start calculating your BMI (Body Mass Index) on a regular basis. There are people who train their body or undertake body transformation programme only when they have some special occasions to attend. I wish they never run out of special occasions, so they never have to show their back to the gym. These are the lucky or not so lucky people who want to shed some pounds, but my point of discussion for today’s topic is for those people who have been working out since years and yet not gaining the shape they desire for.

People have been complaining that they have acquired enough strength to lift the iron but they fail miserably when it comes to flaunting their biceps. Probably one of the reasons for quitting. But, Lady or dude, if you’ve been working for more and more muscles but haven’t seen any gains, then these could be the possible reasons which are in the way of you and big muscles.

ERROR 1: You don’t eat enough.

Big muscles and the right food have a strong correlation between them. It is very important to fuel your body with the right amount nutrients.  That includes fat, carbs, protein etc. If you don’t eat enough then your body can’t use the calories for repair and growth. You cannot build a house without a strong foundation. Calculate your calorie percentage, the way you plan your body mass index. Plan your meals.

ERROR 2: You don’t take enough rest or sleep.

Less sleep is one of the main reasons for sore muscles. You need to recharge your body with the adequate amount of sleep for the complete recovery and growth of muscles. It has been advised and a proven fact that what you do in the gym doesn’t change if you don’t change what happens outside of it. Eight hours of sleep is a must.

ERROR 3: Your workout lacks diversity.

If you are doing the same routine over and over again, then there’s a good chance you’ll hit a plateau. It is very important to bring different variations in your routine. Try different angles, exercises and loads to give the shock to your muscles. Don’t allow your mind to convince your muscles with the same set of repetitions.

ERROR 4: Not lifting heavy weights.

Building muscles are equivalent to adding intensity to your workout. You cannot expect your biceps to grow only by lifting 20 pounds’ dumbbell. No matter how consistent you are, if you are not challenging yourself in your routine, you cannot build muscles. Push your grit for those 2 extra repetitions.

ERROR 5: You’re not drinking enough water.

Drinking an adequate amount of water is easy, and there’s no excuse why you cannot do it. Water is an elixir of life and it is very important for you to keep your body rehydrated all the time. Just take a bottle wherever you go and keep sipping out of it throughout the day. You cannot train your muscles if you are not properly hydrated.

ERROR 6: You’re not training your legs.

There’s nothing much to argue on this point. Leg training is hard, but essential for a well-developed physique. Squats are the building blocks of your upper body muscles. It also increases your bench strength. DO NOT SKIP THE LEG DAY.

Make few simple tweaks to your routine to start building muscle and melting fat. Good luck with reaching your goals. Hustle Hard.

 

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Fitness Apps To Help You Staying Fit In 2018

In October 2017, I committed myself to start a fitness journey. I tried many times to have an active lifestyle in the past but I gave up on it too often and thus I never endured enough to see the benefits of being active. However, this time I made serious resolutions and I committed to the process, having in mind that I would be better equipped to deal with stress at work and happier with my own life in general.

The results have been far better than I ever expected. I have more energy and I am much more motivated to deal with issues whenever they arise. My mind and body have been speaking for themselves, and I am no longer massively depressed. But this journey has been greatly facilitated due to some excellent mobile apps and that’s what I am bringing you in this post. If becoming more active and healthy is part of your New Year’s resolutions, go grab your phone and search for the following apps:

My Fitness Pal 

This app is absolutely great to track the nutritional quality of what you eat. It allows you to register your meals daily and keep track of your progress. But do not worry, because it’s super easy, you just need to scan the bar code of the ingredients you use in your meals and select the portion you’re having. I really believe that My Fitness Pal is a must have if you want to gain more insight on what you eat (e.g. calories per meal) and the impact of food portions in our daily intake. You can even set nutritional goals and then whenever you go beyond them you will be notified. Another great feature of this app is that you can upload photos of your body as you progress and maintain a record of your weight that can be shown weekly, monthly or yearly.

Cardio SWORKIT 

So far I only use one of the features of this app which is “light warmup”. I use this feature before I start any workout. The app guides you through a series of exercises that are meant to prepare you for your main workout session. You can also configure how many minutes you want to spend on the warmup. I find this feature really useful and handy. Usually I can be listening to music in my smartphone and still hear the instructions clearly.

Zen Labs Fitness – 10K

Whether you love running or you would like to start running, I strongly recommend this app. It basically breaks the big challenge of running 10K in small steps and it instructs you to run three times a week for 14 weeks. I have to be honest and say that I never went beyond the 5th week but that’s because I am not really focused on running 10K. I always go back to this app whenever I choose running as my cardio workout. With this app, you can also be listening to music while running and listening to your instructor’s alerts.

 

Follow me on instagram (@work.life.fitness) for more wellbeing and live updates or on twitter (@vcr_dias) for more research and psychological references on work-life balance.