Tip #6

How do you know if you are over-training? This time of year many people are just starting to train and others are about to ramp up period training. The body requires more rest as you push the limits in the gym, on the bike, or running more miles than before. There is no perfect way to diagnose over-training, because like a training program we are individuals. That does not mean you can’t see some of the effects of over-training without a pro looking you over. Basic signs of over-training include injuries, loss of performance, boredom, or serious fatigue.

If you become prone to injuries a program adjustment may be in order. Typical injuries include tennis elbow, shin splints, shoulder impingement, knee pain, and so on. Loss of performance or a lack of improvement may also be an indicator of over-training. If the pain is too great or does not subside with rest, seek medical attention.

Loss of performance is usually easy to spot. Asses your capabilities and if they have not changed or going the wrong way this may be a sign of problems. Take a minute to look back in your notes and see how long it took to run a mile, bike 10 miles, or how much you were lifting 6 months ago. Many people may be surprised at what they see. You may need to adjust your program or maybe your body telling you it is tired.

Boredom is highly over looked as a signal, because people often expect to be bored in the gym. Try mixing up your routine, add in some cross training, or consider trying a new activity outside of the weight room, such as going for a bike ride or indoor rock climbing. If a change to your routine does not cure the boredom, take a few rest days.

Serious fatigue or feeling drained can be a sign of over-training that most people attribute to something else. Fatigue can be caused by over-training, dietary, sleep, or stress related issue. It can be serious and should be addressed by a medical professional if a short break in your program does make you feel normal again.

Over-training can be cured with rest or program modification. Performance should start to rebound after a rest period. Don’t be afraid to take a week or two away from your program, you may be surprised how good you feel when you return. My own experience with training is keep it fresh, enjoy your workouts, and don’t be afraid to push to your potential. If you do notice these symptoms or something else is abnormal, try a short break, a program adjustment, or seek medical help. Talk with a professional and get their advice when you are not sure.

Tip #5

What to eat? You may come home and not eat as healthy as you would like because it takes time to eat healthy. Don’t eat a frozen dinner, even the best frozen dinners are usually packed with fat, sodium, and unwanted preservatives. Try cooking one night a week and make it big. Cook in bulk and package up individual servings for later in the week. Try to include your basic food groups. Lean meat, grains, fruits/veggies, and low fat dairy.

I may pack a chicken breast with some rice and broccoli. That would be my lunch and a yogurt with nuts for a mid afternoon snack. I covered the basic food groups and by having the meal already made it makes eating healthy easier. The mid day snack will keep from hitting the vending machines at 3:00 and hold me until dinner time. Individual diet needs vary, a good place to start is the food pyramid. http://www.mypyramid.gov/ It may not sound exciting like some diets, but it has been proven to work.

Tip #4

If you want to lose weight, take a look at portion size. We have become so used to larger portions in the last 20 years. Something that works for me is reducing my portion size by about 1/3. You will still need to eat a balanced diet, but a simple reduction may be in order. Here is the tough part, wait 20-30 minutes and then evaluate your hunger. Most people will find that they are not hungry with smaller portion sizes. It takes time for your body to tell your brain it is full. Allow the 20 minute window and see if you still really need to eat, you may be surprised.

Tip #3

What is the best way to stretch? There are several different opinions on this subject and is always up for debate. After proper warm up (see tip #2) static stretching is the safest method for most people. There are other methods available, but for most a static stretch is the best. This is a slow controlled elongation of the muscle until a pull is felt in the targeted muscle group. You should not be in pain as you are stretching. Hold the stretch for 15-30 seconds and relax. This is the most common type of stretching and is generally recommended for most clients. Other types of stretching include dynamic, PNF, and active stretching. These are more dangerous and require a trained profesional to assist you.

Tip #2

Getting sore from working out is not always a good sign. People think that if they go home and are in pain they must a have really worked out. You may have over done it and that is why you are in some discomfort, but day after day I see the cause of most post workout pain. The lack of warming up and cooling down your body. Spending 5-10 minutes on a simple non aggressive warm up prepares the body for a workout. This short amount of time allows the body to switch gears, redistribute blood supplies, increase flexability, and prevent injuries. Post workout a cooldown excersise at a lower level prevents blood pooling, helps the muscle to get rid of lactic acid and toxins, as well as bring fresh blood and nutrients to the depleted muscles. A few minutes could save you a good deal of pain and allow your body to heal faster.

Tip#1

How to stay motivated after the initial surge. Most people come into the gym with a full head of steam and then they just run out. They had the best intetions when they started. So how do you avoid that same situation? There is no single answer for everyone. One effective technique is to set goals, a simple three step goal setting is fine.

Long term goal: Loose 15 lbs in 90 days, by eliminating fast food and working out.

For this person they set 3 goals. Notice that the goals are very specific. Making goals specific is very important to your success. The second thing to notice is the realistic approach to the goal. A goal of 5 pounds is medically safe as well as very achievable. The addition of eliminating fast food and working out gives this client the caloric deficit to loose the 5 lbs. Don’t set goals you can’t reach, it can lead to loss of motivation. Feel free to be aggressive, but keep it within reason. The last thing to notice is the long term goal. This client has set a long term goal that is linked to the short term goal, and that they can measure to every 30 days. If the goals become unrealistic or you achieve them sooner, feel free to evaluate and change your goal.