Fitness Want To Stop Over Training In The Gym

Did you know that over 80% of the regular trainees in your gym are over training! Disturbing isn't it? Have a look at this article to see why and how to stop it.

The Before & After Project Fit Body Fitness Training

Let me tell you a quick story. Twenty years ago I was highly influenced by the bodybuilders and the training systems of the day. Hitting the weights five or six times a week, splitting upper and lower body workouts and working out twice a day was seen as normal.

Every set was taken to positive failure, with three or more forced reps on top of that and if that wasn't enough I would throw in a few negative reps to top it off. This type of training
would leave me totally exhausted and render me sore for days after every session.

The constant battering to my body lowered my immune system and I would always be sick or injured. I would take time off training and then go back to it again, all the time gaining nothing in size or strength.

Can you imagine years and years of hard work like this all for nothing. The sad reality is that I still see it going on around me now. The cold hard facts are that over 80% of the regular trainees in your gym are over training. That's right, 80%, disturbing isn't it?

Traditional training techniques like volume training are ineffective and downright dangerous, having been passed down from the previous training generations and unquestionably followed at all costs.

The only people making any progress on these systems are the so called 'bodybuilding stars' who have superb genetics (about 2% of the general population) and are taking massive amounts of steroids (very expensive and dangerous).

So please don't fall into the same over training trap as many others have, if you haven't made any gains for a long time now and maybe suffer from one or more of the symptoms found below:

* Reoccurring colds and sickness
* Sore joints and muscles
* Unwillingness to go to the gym to train
* Loss of appetite
* Insomnia
* Chronic fatigue

Stop wasting your time and effort for nothing.

Put a stop to over training by understanding that the two main components of strength training are the intensity of the exercise and the recovery after the exercise.

Infrequent, short, high intensity weight training sessions, followed by the required recovery time, are needed to increase functional muscle size and stop over training.

Have a look at some scientific principles found below and practice them in the gym and you will be on the road to greater gains in muscle size without the problem of over training.

Limited Energy Level

A strength-training program should be short and simple; you only have a limited amount of energy per training session.

Scientific studies reveal that blood sugar levels (energy) start to deplete after 30 mins, so exercise selection and the time taken to perform them is crucial.

What you should be aiming for is stimulating as many muscle fibres in the shortest period of time available, leaving the gym and going home to grow.

To do this, you will have to perform high intensity workouts consisting of multi joint, compound movements in the shortest amount of time so that blood sugar levels don't deplete.

Progressive Overload

Progressive Overload is the main exercise principle you need to be aware of in order to get the results that you're after with strength training.

The three most important points are:

* Complete your exercise with perfect technique
* Push to total failure when doing a set
* Overload the weight on the bar progressively

Basically this means that when the body is stressed by high intensity training beyond its normal demands, the body will adapt to these new demands of improved strength.

Once your muscles have adapted to a particular weight then it'll be time to overload them further (add more weight, speed, repetitions). You'll need to keep on repeating this process of overload and adaptation if you want to become stronger.

Training Frequency

The sad reality is that the popular high volume type of training techniques that you find in bodybuilding books and magazines (and used by the stars) are irrelevant to the majority of the population and has a high failure rate.

What is good for the latest bodybuilding star is probably not good for you. Everybody has different genetics; most of us have poor genetics and are not taking steroids like the stars.

The only way the majority of us can make any gains at all is to perform short intense workouts followed by long periods of rest so that you don't over train.

Over Compensation

Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought.

Infrequent, short, high intensity weight training sessions, followed by the required recovery time is necessary for you to increase your functional muscle.

Here's what you need to do - allow your body enough recuperation time for over compensation to take place, so that the muscles can adjust to their new strength and growth.

Exercise Selection for Intensity

I can't stress enough of how exercise selection is absolutely crucial. There are only a few exercises that you really need to perform. These exercises consist of multi-joint movements.

These particular exercises are far superior to that of isolation exercises (working 1 muscle group at a time) because you are required to use more muscles from every muscle group.

Make no mistake about it by following these principles you will not only develop greater muscle size but also banish over training for good.

Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain.
maximumfitness.com

If you want results start training and stop working out!

If youre tired of starting over than stop giving up!

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Commonly question about Fitness Want To Stop Over Training In The Gym

Question :

I ve hit a wall with my fitness training. How do I recover without losing fitness?

I m doing a long walk in 4 months time and I don t want to stop training cause I ll lose the fitness I ve built up over the past 6 months. I also have a wedding to attend in 3 weeks and I can t afford to put on any weight before this. So I need to keep exercising at my previous intensity for both these reasons but have hit a wall and don t want to do it. What can I do? How do I get through the mental barrier?

Answer :
i know of a secret that will give you more energy. Eating raw meat will give your muscles more creatine hydrate, which is used by the body to initiate and continue muscle movement. It doesn t cause health problems at all and is simply a supplement to your natural everyday creatine production, which runs out from time to time when exercising a lot. The creatine you buy in stores is creatine phosphate, which is the solid digestible form that turns into creatine hydrate in stomach acids. look it up in an encyclopedia if you are nervous, but it is a supplement, like vitamins and amino acids, and does not work like DHEA and Anabolic steroids which stimulate cellular division. Again, the creatine in stores is a cleaner way to eat raw meat for the benifits.
Taking it is necessary for atheletes whether they know it or not, because creatine is vaporized easily and is low in cooked meat. animals always seem fine. hope i have helped.

Question :

I need help with football fitness any ideas? im 27 stopped playing for 4 years & want 2 get back into it !?

i am very overweight. this is due to medication i was given and some over eating whilst i was injured. i am fully recovered from the injury just carrying lots of un needed weight around and want to get match fit. what i am asking for is a quick fitness guide and eating plan or any specialist websites (gotta be free with no money subscriptions etc) as i am desperate to get myself back on track. i recently joined a saturday league team and have already took part in 2 training sessions i was puffed out in the first 10 minutes and really want this to work again please helpppppp!

Answer :
You should take up swimming and cycling , then you can go at your on pace and gradually increase the effort you put in without exerting yourself.

Question :

Gained weight when stopped training hard at sport due to injury. Help to lose it?

I used to play a lot of basketball but became injured & unable to play anymore. I put on a lot of weight when I stopped(1stone/14 lbs + ) I really want to shift it and have tried many things but I always end up gaining the weight back. I know I don t look too bad but I notice it, especially around my stomach. I want to lose the weight but not in a week. I would like to lose it healthily over a couple of months. Any tips to do with diet or fitness would be greatly appreciated. Personal experiences would also be helpful,

xo

Answer :
You can try P90X!!!!!. But that s if u want to waste some money. But worth it tho keep u stay in shape forever. Idk that the only thing I can thing to lose it permenatly. Or kinect or wii sport. Or yoga.