What is Over Training?

What is Over Training?
Over training can best be defined as the state where rest is no longer adequate to allow for recovery.
The “overtraining syndrome” occurs when you’re training intensely, but, instead of improving, your performance actually gets worse, even after an extended period of rest. It can take weeks (sometimes even months) to recover from a state of “true” overtraining.
Overreaching (so-called “short term overtraining”), or training beyond your body’s ability to recover is a different story and describes a temporary deterioration in performance, usually lasting from a few days to a week.
Some athletes incorporate overreaching in their training cycle, but make sure to include the correct amount of recovery. Without this balance, overreaching can lead to overtraining.
Why you’re probably NOT overtaining
Although the term “overtraining” is used a lot, it’s a concept that very few people understand. Simply doing more exercise than you need to stimulate an improvement, or even just feeling “a bit tired” doesn’t mean that you’re overtrained.

In his excellent series of articles on the subject of overtraining, Lyle McDonald defines overtraining as a “long-term imbalance between the training load and recovery processes that, which leads to a decrease in performance that takes more than 2-3 weeks to return to normal.”
“If you recover within 2-3 weeks,” says Lyle “you were only overreached. By definition, overtraining only occurs if it takes longer than that roughly 2-3 week period to get back to or past your previous performance level.”

However, even though most people will probably never experience “true” overtraining, or even overreaching, I don’t think it’s all that uncommon for your progress in the gym to come to a halt because you don’t have the right balance between work and recovery.

Jaxallen©

Remember that it’s not just what you do in the gym that imposes a stress on your body.
A low-calorie diet combined with a “high stress” lifestyle AND an intensive training program can quickly add up. The effects are cumulative.
Usually, a reduction in performance is one of the first signs that your body isn’t getting all the rest it needs.
But a slowdown in progress isn’t always down to a lack of recovery. It could just be a crappy training program and/or a poor diet that’s to blame.
However, one telltale sign that a decline in performance is caused by an imbalance between work and recovery (as opposed to poor nutrition and exercise habits) is when it’s accompanied by a change in mood, which appears to be caused by an increase in the production of hormone-like substances called cytokines (pronounced sigh-toe-kines).
Over training symptoms
Most forms of training lead to some form of “injury,” known as adaptive micro trauma. The reason it’s called adaptive is that the micro trauma leads to some kind of adaptation in bone, muscle, or connective tissue. That’s why muscles get bigger and bones get stronger.
This micro trauma leads to the production of inflammatory molecules called cytokines. Your brain contains specific cytokine receptors. Think of cytokines like a key, and receptors like a lock. When cytokines bind these receptors, they lead to changes in mood.
In fact, there is evidence to link cytokines with depression. Test subjects administered cytokines tend to become distressed. And the higher the level of cytokines, the worse the symptoms get.
Even a relatively short period of intensive training can raise levels of a cytokine called interleukin-6 (IL-6). In one four-week study, eight endurance-trained young men completed interval-training run sessions on three successive days in weeks two and three on top of their normal training [3].
Not only did this extra training suppress their immune systems, but also it led to a chronic rise in fatigue and a “general feeling of malaise” in the runners.
If you’re doing a lot of resistance training and you’re not giving yourself sufficient recovery time, it can manifest itself in the form of anxiety or agitation. Excessive amounts of cardiovascular
exercise, on the other hand, can lead to feelings of depression.

Of course, over training symptoms aren’t the only reason that you could be feeling anxious, agitated or depressed. But if you haven’t been feeling yourself and you can’t identify the cause, then take a critical look at your exercise program. It might be time to give yourself a break.
When to take a break
Everyone is different. If you’re feeling motivated and your performance is getting better, there’s no reason to stop.
However, if you’re starting to notice some of the classic overstraining symptoms, such as changes in mood, insomnia, more frequent illness, a poor appetite or just a general lack of motivation, then now might be a good time to have a week off.

When I take a complete physical and mental break from training (to go on holiday, for example) I always come back feeling refreshed and motivated. Minor muscle or joint “niggles” have cleared up. I seem to have more energy.
What’s more, the extra rest and recuperation will often leave you fitter and stronger than you were before taking the break. This isn’t because of a dramatic increase in physical capacity. Rather, the extra rest just lets you display the conditioning that’s always been there.

Taking a break can be hard to do, especially if you’re the “hard driving” highly motivated type who feels guilty about missing a workout. I know it’s not always easy to do, but taking one step back is sometimes what you need in order to take two steps forward.

Protein and Fatloss

“Branched Chain Amino Acids Help Fight Off Every Day Reason For Weight Gain”

It has been known for many years now that you need enough of all eight essential amino acids to be able to produce quality lean muscle, which speeds up your metabolism.

Research is now indicating that the branched chain amino acids (BCAAs) isoleucine, leucine and valine are the most important and main drivers of new muscle growth. BCAAs are absolutely necessary as the building blocks for new muscle growth and repair, but they also provide energy to the muscles.

These 3 amino acids also help your body burn fat, improve your recovery and reduce your muscle soreness.

What was once just thought of as a muscle building supplement is now a vital tool for those that want to lose weight and build new lean muscle at the same time. This isn’t just for bodybuilders. BCAAs are for any man or women looking to get in better shape and lose weight.
Here are a few reasons why Branched Chain Amino Acids can help you reach your weight loss goals
Research studies show that BCAA’s will reduce Cortisol.
High Cortisol levels causes this…

• Your appetite increases
• Fat storage increases
• Protein stored in your muscle is broken down
• Your insulin becomes more resistant
• Your body uses glucose (sugar) less efficiently

High cortisol levels leads to leptin resistance
Leptin resistance encourages higher cortisol levels.

It becomes a vicious circle with weight gain being the result.

So, give your body consistent infusion of new BCAAs. If you are in a calorie or energy deficit the BCAA supplement you take can supply your body with the energy it needs so that it does not have to go into the muscle and break it down to get to the BCAAs in your muscle.

This third reason is some very new science, Nutrient partitioning allows your body to burn fat and build muscle at the same time. In relation to the BCAAs they take energy from the stored fat cells and provide it to the muscle to be used for new growth.

The research has shown us how beneficial BCAA supplementation can be with achieving weight loss and building lean muscle to speed up your metabolism, but how do you apply this to your daily routine?

It is actually simpler than you think. Yes, you can try to eat lean protein foods, which you should be doing anyways, but 99% of you will not consume enough protein through food to get in the leucine, iso-leucine, and valine you need to see the benefits research has shown.

This is where BCAA supplementation comes in to complement what you are already doing and providing a therapeutic dose that allows your body to achieve the research results explained above.
How To Use Branched Chain Amino Acids
· Take 3-5 grams with Breakfast
· Take 3-5 grams before your workout
· Take 3-5 grams before bed

If you already consume a whey protein shake before your workout then you don’t have to take the 3-5 grams of BCAAs before your workout.

Train Hard – Eat Clean – Enjoy GREAT Results

Is It Safe to Train Hard 5 Days A Week?

Breakfast Bootcamp 5 Days a Week – starts June 6th.

Jude just asked a very good question about 06:30 sessions and is it safe to train 5 days a week – and what extra costs might there be.

FEES

First the fees – a simple question with a simple answer.

If you pay per set (£60/ 10) you will carry on using your credits.

If you pay per month (£60) you will be able to attend up to 20 sessions – of your choice.

But, if you want to attend up to 5 Bootcamps a week and still add on your Pilates and Yoga – tou’ll pay £75 per month unlimited.

to change the way you pay for your classes just text me 07831 680086

Is It Safe to Train HARD that often each week?

I’m sure you’ve all had friends and other trainers tell you that you can only safely lose 2lbs a week and keep it off. Well, that’s what we all thought a few years ago. Luckily we are much better informed now. Current research allows us to understand the mechanisms of weight management much better than ever. Many Universities run studies to monitor fat loss, weight loss, calorie intake, exercise intensity with short term and long term effects carefully measured and assessed.

I’m afraid that coaches that still think fat loss is a slow process will waste your time and money. The tricky bit is balancing a system that is livable and effective. I believe that my stystem is exactly that. Ypou should never feel hungry, be able to maintain your gains and enjoy ( if thats the right word) your training.

If you’ve been a member for a while it’s easy to get into an automatic state when you train – I think thats one of the reasons new campers get such good results – they are mindful of every exercise. They don’t know whats coming next and so they put effort into every movement. An experienced camper can easily go through the motions – yes – get hot, yes – feel the burn – BUT just as easily take a few seconds to start and ease off at the end of each interval, add to that slowing down the pace when we know whats coming, before you know it you’re missing the fabulour results got got when you were new.

That’s one of the reasons I change the workouts so often – to keep it fresh and you thinking about what you’re doing.

You’ll also be aware that after your first couple of weeks, usually week three, you got the ‘slump’, sometimes I call it Bootcamp Flu!. Campers have felt so bad they think they’re ill and have stayed at home… It usually means that your body is busy swapping from carbohydrate metabolism into fat metabolism – it doesn’t like it initially and you can feel drained and your muscles will feel heavy and ache. That’s when I usually tell you to step up the amount of protein you eat, and sort out your workout nutrition ( adding carbs to protein after your workout)

I can’t go on enough about protein – it is absolutely essential. Without it you will s l o w l y gain fitness and s l o w l y lose fat, but you’ll hit a plateau and probably give up!! But – more of that on our workshop and at my blog https://jaxallenfitness.wordpress.com

What about the frequency of your workouts. We all know we need a complete rest day each week, and I usually say that you need 3 hard workouts each week. Thats the ideal/minimum – obviously 2 each week is great – but you’ll get slower results.

So, what happens when you exercise more often? Some of you have tried it – to various effect. You may have found that after a few weeks of 4 or more sessions you needed a break – enter De-Load Week. I now offer a structured program that runs over 5 weeks. It includes a fitness test week, to monitor your progress. It offers a gradual increase of intensity and density to your training without overloading you to the point of injury and keeps the program fresh. De-Load makes sure that your body has a chance to recover from the strength /weight training elements of the workouts. You also get a chance to stretch, mobilise and work on tissue quality ( self massage) too.

In June we will trial 06:30 Bootcamps 5 days a week – there will still be 3 different workouts each week – Monday / Thursday; Tuesday / Friday; Wednesday / 09:00 Saturday will match up. As usual I will adapt the plan for those in the group – and change the equipment we use. So when you do a complete week you’ll be engaged and interested, putting lots of effort into your training and getting Unbelievable Results.

I’m sure many of you will really benefit from increasing the number of workout you perform each week.

Some of you that work shifts will benefit as there will be more sessions for you to drop-in !!

So don’t delay and start your body transformation journey.

If you have any questions about your best options – get in touch….

We’re getting great results reports almost daily – text yours to me every week… it really works. Get the encouragement and support of the group and inspire your training buddies. Its a WIN WIN thing!

Just one of the reasons my system JUST works!!

Jackie Allen
Program Director
Fitness Solutions UK.com