We all know that the two pillars to losing weight is dieting and exercise. It’s normal to think that the harder we train or the higher the intensity or duration of our training is, the more efficient our weight loss would be. But this isn’t entirely the truth.
If you keep over-training yourself, it’ll get to a point where your workouts will suddenly get harder, even though you haven’t changed anything. Sometimes you feel like you’re just losing ground, even though you’re working so hard.
The causes of over-training are quite simple: It is mainly because you’re not having enough rest time.

You’re supposed to rest to allow your body recover. Another cause of over-training might be that you’re doing the same type of intensive exercise over and over. Your workout routine should have days where you do simple exercising like jogging at an average speed or simply go walking.

Here are the 6 main signs that your body is trying to communicate to you that you’re overworking it.

1. Feeling tired, drained, and lacking energy

It’s normal to feel tired after a workout session. This feeling might actually be there for an hour or more. And if you’re building muscles, you feel some way, like there’s a little pain, but it’s the sweet type of pain. This too is normal.
But when this becomes consistent and keeps happening even on days you didn’t exercise, then there’s definitely something wrong.

2. General body aches

It is normal to experience mild muscle pains in your limbs after training. But when it turns to a general body pain, that’s a sign that you’ve been over-training. So the best thing to do when you feel this way is to reduce the duration and intensity of your workout sessions, and spend more time resting.

3. A decrease in performance

As said earlier, when you over-train, you will find it very difficult to perform as effectively as you used to, both at the gym and even at work or school. This is one of the most prominent signs that you might be overtraining yourself.

4. Inability to complete workouts

Have you noticed that you’re finding it hard to complete those exercises that are usually your favorite? This is a sign of over-training. So when you’re finding it hard to complete exercises that you could easily do before, simply reduce the number of reps you usually do and spend more time resting.

5. Insomnia

Over-training can have the same effect as stress on your body. So if sometimes you find it hard to fall asleep, it’s probably your body’s way of saying “Look, I’m tired. Cut down on the workouts already”.

6. Headaches

Headaches are a sign that tell you that you’re overworking yourself. Of course, certain illnesses might cause headaches as a symptom, but when one isn’t ill and yet has this constant headache, then it’s only wise to cut down on the physical activity, and give your body enough rest.

Conclusion

Inasmuch as you’re working out daily, probably because your fitness goals are so important to you, you need to understand that having adequate rest is equally important for your physical and mental health.

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Simple Steps to Make Sure You Get the Most From Multiple Workouts

Realistically you should exercise 3/4 days each week, but the number one rule is: Train smarter, not longer. If you blast your muscles too hard, too frequently, it’ll be impossible for you to recover. If your body can’t recover, your workouts will suffer.

Training your muscles more frequently can help you speed up fat loss, pack on muscle or attain any fitness goal. It’s the reason why many trainers and strength coaches now recommend doing fewer total sets and reps per workout, think three total body workouts per week, rather than performing marathon training sessions for each body part.

Challenging each muscle group more often requires some planning, otherwise, you can easily run yourself into the ground.

1. AVOID SPINAL COMPRESSION

Your body heals itself according to the areas that are the most important. If your spine is compressed from a tough workout, your body will rush to address that structural “damage” first before it starts repairing the muscles you trained. So workouts that cause spinal compression can extend your recovery.

When squatting, don’t try to set a record in each workout. Avoid using weights that are 90 percent of your max or above. Instead, choose a weight you can perform for six reps or less with perfect form and good speed. You’ll also want to be careful to avoid rounding your back during the exercise.

2. PROTECT YOUR JOINTS

If an exercise causes you to feel more sensation in your joints than in your muscles, don’t do it. Muscles are meant to be worked, and they can recover quickly. Connective tissue does not.

3. LISTEN TO MUSCULAR SORENESS

It is essential that you feel your muscles the day after a good workout. But crippling soreness isn’t necessary or even ideal, especially when you’re training each muscle group more frequently.

To keep soreness away, try limiting your reps to eight or fewer and avoiding very slow eccentric movements. Keep the overall volume of each workout at a manageable level. If for every exercise you’re doing 6 to 10 sets of 10 to 20 reps, you’re probably pushing too hard for the training frequency you have in mind.

4. KEEP YOUR NERVE

You’ll probably expect some added muscle soreness when you exercise more frequently. But what you might not expect is that your central nervous system, the master control for your body that sends signals from your brain to your muscles can also become very tired.

You’ll have trouble focusing and you’ll feel a lack of energy. It’s more than having specific muscles feel a little achy. Instead, your entire body will feel stressed.To keep your nervous system fresh, avoid training to failure on each set. You should try to not fire yourself up before sets, acting all crazy before a big lift will only cause excess stimulation that won’t help you move any weight during the actual exercise. Similarly, also shy away from regularly lifting weights that are near your one-rep max.