Facts about Overtraining

So many bodybuilders keep referring to overtraining but I have noticed that few people actually know what that is. To put it all simple, when the intensity and volume of one's exercise is higher than the recover capacity we have a problem: overtraining. This is why an individual can no longer make progress and can loose fitness and strength, making overtraining one of the most common problems in weight training. Runners and other athletes can also experience it. If you want to know if you suffer from overtraining you should see if you have one or more of these symptoms:
* Persistent muscle soreness (Delayed onset muscle soreness)
* Persistent fatigue
* Elevated resting heart rate
* Increased susceptibility to infections
* Increased incidence of injuries
* Irritability
* Depression
* Loss of motivation
* Insomnia
* Decreased appetite
* Decreased sexual performance
* Weight loss

To treat overtraining be sure to allow your body to recover from it properly and:

* Taking a break from training to allow time for recovery.
* Reducing the volume and/or the intensity of the training.
* Suitable periodization of training.
* Splitting the training program so that different sets of muscles are worked on different days.

Change your diet:

* Ensuring that calorie intake at least matches expenditure.
* Ensuring total calories are from a suitable macronutrient ratio.
* Addressing vitamin deficiencies with nutritional supplements.

Some claim spa treatments are effective but I would not recommend them:

* Deep-tissue or sports massage of the affected muscles.
* Self-massage of the affected muscles.
* Cryotherapy and thermotherapy.
* Temperature contrast therapy (contrast showers etc).