I recently wrote about the symptoms of overtraining here. For a quick recap, overtraining occurs when you perform more training that your body can recover from.
It is vital that you recognise and act on any signs of overtraining, lest set yourself back even further. Some of the best ways to help your body get back on track following burn out and overtraining may include doing things you don’t want to do, but be vigilant with this – you cannot properly recover after a bout of overtraining without proper care and consideration.
- Reduce the frequency and intensity of your workout. If you are really burnt out, try giving the gym a whole week off and reassess after that time. You’re not going to put on weight, or lose fitness. Just do it – and be kind to yourself in the process. Training through your state of overtraining is only going to make things worse.
- Make sure you are eating enough food. When you are training, you need good quality food more than ever. Remember, you can’t build muscle (or get fitter) without fuelling your body properly, and food is that vital fuel.
- When you do return to regular exercise, reassess your previous workout regime and see where you can make changes. Don’t scale it back too much, but think about what it was that made you overtrain in the first place, and make small adjustments to ensure this doesn’t happen again.
Please do yourself a favour and follow these simple steps after overtraining. Your body will not progress, grow and get fitter if you keep pushing it and pushing it into the ground.