When you are going through any weight lifting program, it is fairly common for you to experience certain level of tiredness and pain in the beginning because of lifting heavy weights( weight lifting equipment).
But, if you are feeling more tired or fatigue than your starting stage of weight training, then be alert! Extreme tiredness or weakness after performing any weight training exercise program is the most common sign of over training.
Overtraining your body can completely disable your muscle growth, which can make you to feel horrible.
Actually, overtraining is not at all recommended in any sort of weight training program and this should not happen because the main aim of any weight training program is to give desired results in body building, without causing much tiredness or weakness to your body.
Quick measures to avoid overtraining!
Give required rest for your muscles!
During your weight training routines, your muscles need certain time to heal in between your regular exercises. So, give a week gap in between your routine weight training program, so that your muscles will recover enough for another weight training workout.
Get more sleep!
Studies show that a person, who is under a weight training routine, needs at least 7 to 8 hours of good sleep. This can help you to recover better between workouts and facilitates you with more strength and improves your muscle growth.
Make necessary changes in your regular weight training routine!
If you want to stay mentally and physically healthy and sharp, eliminate boredom in your weight training program and introduce a curve into your weight training routine program after every other workout. Try a change in the order of exercises. For example, instead of doing squats, you can perform leg presses. In place of bench press, you can try pushups with your feet on a bench, to add more intensity to your exercise.
Increase your calorie intake!
Excessive and more intensified workouts imply that too many calories are being burned in your body and hence restrict your muscle growth.
So, if your main aim is to build good muscle size, then try to increase your good calorie intake and add more nutritious food in your regular diet.
Include more healthy fats like nuts, avocados and olive oil in your diet. You can also drink vitamin rich shakes and muscle building calcium for adding more calories to your body.
Reduce the frequency of practicing workouts!
In spite of practicing 4 or 5 days a week, cut back to 2 intense weekly workouts. If you are performing 4 or 5 sets per exercise, try to do only 3 sets for each workout. Following this kind of routine can give more recovery time for your body and hence allows your body to get stronger and fit.
Implement these particular ways in your regular weight training routine and enjoy the success in achieving enhanced body shape along with improved health.