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8 Not-So-Obvious Signs You’ve Been Working Out Too Hard

8 Not-So-Obvious Signs You’ve Been Working Out Too Hard
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For the majority of the people in this world, getting motivated to exercise or even beginning to exercise is difficult. But there are a few of us who actually do the opposite of this… We exercise too much.

While exercising and being physically active every day is great, like everything else in life, too much of something is a bad thing. As far as our fitness goals go, 80% of our chance in attaining them will depend on what we put into our mouth.

That said, this article is somewhat personal to me. Overtraining is something I have been struggling with in the last couple of years. Once we have exercise in our blood, it is impossibly hard for us to stop. We feel guilty and moody if we skipped a workout. Even as a fitness professional, I technically know my body better than anyone else but it is a struggle to find a good distinction between working out too much and just right.

It wasn’t until I learned to listen to my body, to plan and regimen, and figure out what my own strengths and weakness are, that I solved the puzzle.

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If you’re reading this and it resonates in you, or if you’re feeling tired and unmotivated, here are some signs that might indicate you’ve been working out too hard. Our body needs at least 1-2 rest days a week and if you’re constantly facing some of these signs, a few weeks or even a month off exercise can do you good. Don’t worry, taking some time off will not throw all your efforts out the window and will definitely won’t make you an overweight person. If anything, it will make you feel refreshed and energized, and most importantly bring you awesome results in the future.

1. You consistently fail to complete your workout.

Failing when progressing is great. You know, when you’re lifting heavier weights and you can only complete 4 reps. Or when you’re sprinting harder and can only complete a short amount of time. But if you’re getting slower and weaker, in other words, failing when you’re regressing, it probably means you’re working out too hard.

2. You have trouble sleeping or falling asleep.

Difficulty falling asleep simply means your sympathetic nervous system is still working even when you’re resting. While this can be a major sign of overtraining, it can also mean that your stress levels are high when you need them to be low. If you’re tossing and turning in bed or you’re waking up in the middle of the night, you’re overtraining.

3. You’re lifting, sprinting or doing HIIT exercises every single day.

Unless you are a professional athlete who trains several times a day and eating food and supplements that can enhance your performance, you are not Wolverine. For many of us, lifting, sprinting and doing high-intensity interval trainings every single day won’t leave our body with enough time to recover. In the end, our health will deteriorate along with our mood and feelings and that is something you don’t want to happen. Take a break or alternate high intensity and lifting days with easy stretching days. Your body will thank you.

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4. You feel excessive pain in your limbs.

If you feel pain in your knees, wouldn’t it be obvious that you’re probably overusing or not using it correctly? If you’re running and you feel sore in your lower limbs, it might mean that you’ve run too hard or too far for too long. If you’re lifting and you feel pain in your limbs, there could be one of two possibilities — number one being a delayed onset muscle soreness (DOMS) or number two, you’re lifting with poor form. While the former is a natural thing and will go away in a couple of days, lifting with poor form can over time lead to undesirable injuries. It is imperative for you to tune in to your body and listen to these important signs to avoid overtraining.

Think having good posture is unnecessary? Read this — The Importance of Having Good Posture

5. You feel tired and moody after a workout.

Exercise is suppose to make you feel good, due to the high levels of endorphins released and circulating in your body during and after the workout. It’s a great feeling, isn’t it? But what if that feeling never comes? What if you feel like napping each time after exercise, or worse, you feel like death? If you feel like a Lochness monster after a workout and it isn’t making you feel good, it’s time to scale down a little bit.

6. You crave for more sugar than usual.

Our body tends to crave sugar when our levels of cortisol are high or when our glycogen (glucose in its storage form) is low. If you crave Tim Tams and Pop Tarts more often than usual, it’s a good sign that you’re working out to hard.

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Learn more — How Sugar Affects Our Brain

7. You frequently fall sick.

While there are many reasons why you may fall ill, exercise shouldn’t be one of them. Exercise is known to be one of life’s natural immune boosters. One reason why I started exercising in my late teenage years was because I was constantly sick, and it worked. However, if you’re up to date with your flu shots and no one else in the house is sick, but you’re staying in bed because of a virus or a bug, you might want to take a look at your exercise frequency and intensity.

8. You feel like you’ve gained weight even though you’re exercising a lot.

Yes, exercise should make you lose weight and increase your lean muscle mass. But sometimes, working out too much can increase muscle wastage and fat storage. You might be burning calories, but you’re burning calories from glucose and glycogen and your precious muscle stores and you don’t want that. To achieve leanness, your body’s cortisol levels should be in balance. Lack of sleep and overtraining can tip this over, leading to high cortisol level and increase fat disposition. Have you been working out like a crazy person and still feel like you’ve gained weight? You’ve overtrained.

If you’ve experienced some of these signs yourself, take a step back and have a break. Don’t deny the signs, because at the end of the day, you’re exercising to improve health, not deteriorate it.

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Life is too short to spend being tired and moody and definitely too short to spend all your time exercising.

That is why all the exercises I suggest in my blog are short and sweet, but effective. My goal is to strike a perfect balance and recovery is imperative in achieving this and most importantly, teach my clients how to do that.

Listen to your body. You only have one.

Read more — 7 Things You Should Stop Doing When Trying To Be Healthy

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Featured photo credit: HJ Media Studios via flickr.com

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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