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Last night you passed out on the couch while watching the game on TV—and the score was tied in the 11th inning, with your team at bat. What’s with the sleepy shtick? You’re eating right and working out seven days a week. You’re on top of your game, so you should have more energy than ever, right?
Or so you thought.
Fatigue is just one possible symptom of overtraining. Take these steps to avoid this condition and stay dedicated to your fitness plan.
Step 1: Recognize the symptoms. Here are a few typical warning signs:
• Fatigue: Feeling lethargic and/or run down?
• Being in overdrive: Are you wound-up and unable to fall asleep?
• Are you increasingly moody or irritable?
• Does your pulse stay elevated for extended periods?
• Are you more susceptible to colds?
• Have you been gaining weight despite maintaining your eating plan?
• Sleep issues: Is your sleep being interrupted?
• Are you experiencing eyelid twitching or muscle spasms?
Step 2: Shut ’em down and go to bed. You’re in a workout groove. You’re dragging, but you don’t want to stop—especially when you’re so close to your goals. You think, “Well, maybe if I just push through…”
Stop right there—and get into bed. Most of the body’s repair work happens during sleep. Without this recovery, you’re not giving your cells the time they need to repair and replenish.
Step 3: Call in the S.W.A.T. team.
Whether you’re doing it on your own or you’re following a PumpOne fitness plan, you’ll likely benefit from a mini-intervention: Let a coach or trainer monitor your workout intensity and suggest some changes as needed.
Step 4: Let go of your bratty 12-year-old self.
All it takes is seeing someone bench twice your weight or spin five minutes longer to derail your mature adult judgment. Before you know it, you’re competing with an unwitting opponent—and you’ll lose.
Step 5: Stuff your face, wisely. Under-fueling your workouts and not replenishing nutrients afterward increases the risk of developing overtraining symptoms, so don’t starve yourself thinking you’ll lose weight.
To keep weight in check, keep refined carbs and sugars low and protein high. Try booking some time with a sports nutritionist to develop a custom snack and/or meal program so your cells can get all they need to build muscle smartly and safely.
Remember these tips as you work steadily toward achieving your goals. You may actually stay up for that whole game, too.
Keeping on your fitness game—without overdoing it—is easier than ever with FitnessBuilder on your iPhone, Android and the Web. PumpOne’s complete workout guidance and tracking tools include over 1,000 workouts tailored to your fitness goals and the ability to create your own sessions from more than 7,000 exercise images and videos. Download it from the App Store or Google Play, or sign up at PumpOne.com.