Sometimes Less is More
Decreasing exercise intensity and duration can actually improve performance in the gym or in sport. Overtraining occurs when someone trains beyond the body’s ability to recover. Training hard actually causes micro trauma to your muscles and makes you weaker, rest and recovery makes you stronger.
Overtraining is too common in Any-Gym-USA, among athletes, and the average Joe just trying to get in shape. Strategy is key when implementing a fitness program.
No pain no gain is a huge misconception. When the check engine light comes on, you are lacking 
sleep, stressed, and just got off work maybe it’s a good idea to skip today’s workout. Your body need its energy to recover and repair. True, exercise is work and you need to push the limits, but it shouldn’t be completely painful.
So, how much can you bench man? Right, give me a break. As a personal trainer, I spend more time in the gym in one week than most people spend all year. The same guys…five days a week…bench pressing way too much weight…terrible form…making terrible noises…zero results, skinny legs. Hum, go home and think about it. There is way more to fitness than the bench press! Example given, point made.
So now what?
1. Establish your fitness goals, keep it realistic.
2. Develop a thought out workout regimen and nutrition plan.
3. Track your results, progress, and assess how you feel.
Be subjective. Are you seeing results? If you are putting in the time and discipline you should see results period. If not something is wrong. Overtraining or poor planing could be the problem.
Common Warning Signs of Overtraining:
- Lack of energy, tired, washed out feeling
- Soreness, aches, pain
- Decrease in performance, strength, intensity
- Headaches
- Insomnia
- Depression
- Changes in mental state
- Irritability, anger
- Increase or abnormal heart rate
- Compulsive exercise
If you are subject to overtraining. Rest is the first step to treatment. Followed by nutrition, massage, and stress reduction.
Seek the advice of a “qualified” fitness professional. Program design should include; a review of medical history, posture, body fat, blood pressure, goals, lifestyle choices, ect. There is no generic blueprint for a workout program. Each individual should have a customized regimen. Get down to it, figure out what is really going on, make the right changes! Remember to schedule in proper nutrition and significant rest.
Photographer: Jullian Micheals
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9 comments ↓
Your website is such an inspiration! I subscribed over a month ago and always look forward to reading your blog. Thank you for sharing your knowledge.
AJ
The “Sometimes Less is More” article really hit home for me. I have always pushed myself thinking I will get better results. I tend to run a little farther, do that extra set of reps or work out when I’m plain exhausted.
Thank you. I will remind myself that my body can over train and that I need time to recover to see the best results.
Monte
Thank you for the feedback.
The Fitness Revelation is my voice to educate and inspire people to make positive changes!
“I spend more time in the gym in one week than most people spend all year.”
Spend what? Time in the gym?
That is neither physically nor logically possible, or desireable.
If it were possible then it would definitively be overtraining.
It’s not the amount of time that you spend in the gym or training, it’s the quality of it, the intensity of it.
I see people in the gym who are not even half way through their workout routine when I am leaving with a smile on my face.
I spend less time in the gym than I ever did and get more results – avg 1 hour x 3 days per week .
I train more intensely and therein lies the ’secret’, I believe.
My goal is not to become muscle bound like the steroid freaks, nor to be as strong as a weightlifter or a powerlifter, rather to become fit and as strong as I can be while training in a safe manner and to enjoy my training which I also do more than I ever did.
I actually look forward to going to the gym and my training now.
If you don’t look forward to your training, then you are doing something wrong.
SuperKewl,
Thank you for your interest in my blog.
I’m a personal trainer and I work in a health club 40 + hours per week, overtraining is very common. It is possible and desirable helping others achieve health and wellness. Fitness is a rewarding career that I am very passionate about.
Congratulations on your workout.
Good luck!
Jerod
Hey fair Blog. It is much effective Later you Think about it. Increasingly valuable. Aloha.
John,
Thank you for the comment and compliment. I checked out your fitness blog, good information as well!
In health,
Jerod Hoffman
t’s such a important site. fanciful, acutely interesting!!!
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