How Over Training Can Inhibit Fat Loss
Constant muscle soreness, fatigue, irritability, loss in motivation, decrease in concentration, plateau in performance and body composition progress. Sound familiar? Two words, over training.
Over training is the state in which you perform more training than your body can recover from, to the point where progress and performance declines or ceases. Over training is becoming a common factor in today’s gyms, sports and fitness centres. Im sure you’ve seen that person in the gym that trains 7 days a week for 3 hours twice daily, but is making no physical progress? Alongside the external identifiers, overtraining’s impact internally has a much more severe consequence especially for those looking to reduce body fat, lose weight and/or increase muscle mass.
Common signs of over training:
Fatigue both mentally and physically
Increase in injuries
Loss in motivation and enthusiasm
Unable to manage stress from external factors
If your total trianing time exceeds your actual resting period, your body may begin to show signs of plateau and result in a backwards effect where you will find your body is not recovering and stores more body fat, rather than burns it. However, there is a difference between overtraining halting your progress Vs you not challenging yourself enough through load progression, volume and intensity training. Thankfully the cue for overtraining is less complicated then the signs and symptoms.
Over training can lead to hormone and metabolic imbalances. When our body is highly stressed from internal and external factors we will secrete cortisol from our adrenal glands. Cortisol commonly known as the stress hormone is good for us in small amounts and at night times, however too much cortisol can have a damaging effect on our body composition, sleep, digestive & nervous system, motivation and focus. All these factors make it nearly impossible to maintain weight, lose body fat and increase lean muscle mass.
Cort RX by ATP Science is an ideal supplement to take to help your body regulate cortisol levels and support the adrenal glands. A 100% natural supplement, Cort RX's blend of adaptogenic herbs help the body to adapt efficiently to stressors such as training, excessice caffeine intake as well as other external stressors and reduces the severity of internal stressors from toxic, immune and inflammatory triggers; this helps regulate stress response having a sparing effect on the adrenal glands.
Sleep is a fundamental element in recovery and weight loss. Elevated cortisol levels can prevent your body from reaching the deep delta wave sleep where your body performs its major repairs, Cort RX helps to resotre natural cortisol patterns, namely a deep cortisol trough at night. Cort RX helps you achieve a deeper sleep so your body can focus on muscle regeneration and recovery.
Our bodies recover and grow when we are resting, by skipping out on this resting phase muscle regeneration can’t occur. Taking 1-2 training days off your gym schedule, lowering your set/rep range or decreasing your intensity and volume will help reverse the over training symptoms. In severe cases taking a complete break from training is necessary, allowing time for your body to heal and your hormones to come to a homeostasis state.
To further assist with your muscle recovery and repair post training we highly recommend adding a high quality lean protein such as Bio Furnace into your post workout nutirtion. The protein will help reduce delayed onset muscle soreness, fatigue and will help to im prove muscle tone. Taken in conjunction with Cort RX and sufficient rest you will be giving your body the nutrients and time it needs to develop, recover and burn body fat.
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Remember your body is a beautiful masterpiece created to achieve amazing things! If we don’t listen to our bodies and look after ourselves both internally and externally we can waste all of our continuous and relentless effort into becoming a better version of ourselves. Don’t cheat yourself of the progress you deserve nor deny the signs that your body needs to be nourished.