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FAT LOSS |
"Over-Training"
Whether you are trying to gain 5lbs. of muscle or 50lbs., you must
remember that muscle growth does not occur until the body has recovered from the
previous workout. There are five major factors of recovery. They are
as follows: 1.
Avoid
overtraining 2.
Sleep and
rest 3.
Plugging
physical energy leaks 4.
Peace of
mind 5.
Constantly
monitoring your diet
The harder you work, the more time you need to recover and recuperate.
Rest and recuperation are very important.
Although, you stimulate growth during the workout, it is during the rest
period, that the muscle growth takes place.
Many athletes frequently overcome sticking points when the rest.
The rest gives them time to fully recuperate.
The most common mistake aspiring fitness enthusiast make is overtraining.
They are so enthusiastic; they keep adding total sets to their routine
until their bodies can no longer recover between workouts.
They will make no additional gains and in many cases will regress in
strength and development.
Monitoring your workload is crucial to avoid
overtraining. The goal is to strive
for a maximum workload without overtraining.
It is a physiological fact that a muscle cannot hypertrophy (grow) until
it is fully recovered.
If you have less than 2-3 years of experience, you will probably do best
with a 4 day a week routine. An
example of this is to train Monday, Tuesday, Thursday and Friday.
There are a variety of ways to split it up, for an example see the chart
below:
BELOW IS MARK
SAUNDERS’ SUGGESTED PARAMETERS FOR TOTAL SETS:
If you are wired at night and find it difficult to fall asleep you are
probably overtraining. It should be
relatively easy to fall asleep. Rest
is almost as important as sleep. Just
by kicking back for 10-15 quite minutes is almost as good as a short nap, as
long as you can completely clear your mind of all thoughts as well as rest your
muscles.
Food supplements can also protect you from not getting your full
recovery. At a minimum you should
be taking a multi-vitamin and getting regular balanced meals every 2-3 hours.
Proper attention to the recovery cycle-will help you achieve your
physique enhancement goals. You
will most certainly come closer and closer to reaching your genetic potential. |
