REST MORE TO ACHIEVE MORE
how resting can help you
achieve your goals faster.
Your goal is to lose weight or tone up (or both)?
So you workout 6-7 days a week on top of working a full time job, studying and trying to maintain a social life aka you exhaust the fu*k outta yourself.
Don’t worry, I have been there too.
But i’m here to tell you that not only will an unhealthy cycle stunt your progress and keep you further away from your goals
but it can also be seriously detrimental to your physical and mental health(crazy right?)
okay, lets break this down,
Here’s why overtraining can keep
you further away from your goals..
Your muscles need REST to tone and recover.
When you run or do any form of exercise, you create microscopic tears in your muscle fibres,
So in order to repair and rebuild your muscles to become stronger and more defined/toned you need to;
A. Be eating a diet with enough nourishing food and protein.
B. REST. Without it, the body has no opportunity to rebuild and strengthen muscles; they just continue to break down. That will literally ruin all the hard work you’ve put in.
The less muscle mass = the more body fat
The more muscle mass = less body fat.
Over training can cause..
STRESS! over training triggers the release of stress hormones like cortisol. Stress can also cause weight gain.
BINGE EATING OR OVEREATING. When we put our body under the pressure and stress from over exercising, it will feel depleted and weak and naturally will need/want more food. Which can also lead to STRESS and binge eating. The whole idea of major calorie surplus to aid with our training isn’t actually ideal. Science has proven that constant eating is a huge source of stress on the body and can cause serious digestive issues and health problems like insulin resistance, pancreatic insufficiency, etc. Additionally, every time we eat, a large portion of our blood supply is diverted to the digestive system. This reduces the amount of resources available to the muscles and joints that are trying desperately to recover.
MOODINESS. Overtraining can lead to a decrease in hormone production, specifically the hormone catecholamine, which can influence the sympathetic nervous system. This can lead to increased feelings of stress and moodiness. If you’re feeling slightly more irritable or stressed than normal, it might be a sign that you’re training too hard or too often.
CONSTANTLY GETTING SICK. Overtraining impairs the immune system, which leaves you more vulnerable to catching colds, the flu, and other viruses.
SH*T SLEEP. overtraining interferes with the bodies circadian rhythm, which can cause you to have trouble sleeping. Symptoms include waking up much earlier than normal, waking up during the night or overall just trouble getting or staying asleep.
A BAD RELATIONSHIP WITH EXERCISE, FOOD, & YOUR BODY. Because of all of the above, you aren’t thinking/reacting or making decisions from your “normal” state of mind, you’re more stressed, agitated and your body is probably under a lot more pressure than you think/feel. Causing you to think/feel a certain way you normal wouldn’t. And overall, making a habit with over training is hard to break out of and over time can create such a negative relationship towards working out, period.
note* While none of these symptoms should be taken as a clear indication of overtraining on their own, yet if you find that you’re experiencing three to four of these indicators, it could be time to reflect on your training schedule and make it a crucial habit to create more time for rests within your week.
Your performance in the gym declines.
Not only do daily tasks become harder, but overall you workouts become harder and you start to lose form and energy and therefore you are unable to hit the goals/weight you usually would if you allowed your body more rest.
You will store more fat on your stomach.
When your body over-trains, it starts to produce hormones called cortisol (as mentioned in point 2). When your body is subjected to lots of stress, whether it’s from family, work, or exercising, your body will produce coritsol. Cortisol by itself is a normal occurring reaction in your body, but too much of it can cause an affect to your body. When your body produces too much cortisol it starts to effect insulin sensitivity, which causes your body to produce more fat hormones, which then start to settle around your mid-section. It also stops your body from building more muscle, so in reality, you are reversing those gains that you are working so hard to achieve.
How do I know If I’m over-exercising ?
Here I have put together 8 simple signs that you could be over-exercising:
Fatigue and not recovering properly from your workouts
Drastic mood changes
You start to resent your workouts
You feel bad to take more than 1 rest day
Decreased performance in the gym
Your self-worth is based on how much you exercise
You get mad when something (weather, surprise dinner dates, illness) interferes with your exercise.
how to break the habit?
Okay, so now that I have brought this to your attention and you are aware that you’re over-exercising it’s now time to take action and cut this nasty habit for good! Because..
1. It’s actually not helping you achieve your goals.
2. Its definitely not sustainable.
3. It can be controlling your life.
I know breaking the habit is easier said then done, BUT I promise you..
you can do this!
It’s not as hard or complicated as you think..
so lets simplify it, together!
So you over training, all that is, is a habit..
so in order for us to BREAK the habit, we need to not FEED it.
ACTION = FEEDING
So the more you give into your guilty thoughts,
and feed the action of over-training and not allowing rest..
The stronger that habit becomes.
It’s about going against those guilty thoughts,
and FORCING rest upon yourself.
Allowing that to become your new habit that you feed.
HOW MANY TIMES A WEEK DO I TRAIN?
So essentially this is all up to you, but I recommend either the ‘2 days on 1 day off’ approach,
or at least allowing 2-3 rest days in your week where you can either walk, meditate or just REST!
but of course.. LISTENING TO YOUR BODY if you need more rest.. THEN ALLOW IT. If you’re going on a holiday or having a hectic week at work.. give yourself the week off, don’t stress! you won’t lose all your progress. Don’t allow your guilty habitual thoughts to make you think its BAD or WRONG.
BE KIND TO YOUR BODY
MOVE YOUR BODY
NOURISH YOUR BODY
REST YOUR BODY
LOVE YOUR BODY