DAY 31 : Overtraining

Meal Plan:

6am : Protein Shake

8am : Eggs(6)

10am: Protein Shake (afterworkout)

12pm: Tuna Chili+mix vege

7pm : Chicken Rosted+mix vege

11pm: Protein Shake
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Workout Menu:

1) Circle of Pain = 45 rounds

2) Indoor Rowing = 3x 60sec

3) Flip D Bird = 10 rounds

4) Super-sets
Bicep Curl = 3x15,25,50
Lat Raise = 3x15,25

5) Push-up = 6x15

6) Incline Bench Press with Plate = 3x15,25,50

7) Oblique Twist = 4x25

8) Abs Crunches = 3x50

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Overtraining:

Overtraining is a physical, behavioral, and emotional condition that occurs when the volume and intensity of an individual's exercise did not match with the nutrient they taking.In other words, they not eating enough to gain the energy to do the intensity.

In my case :
i supposed to input my PT session yesterday.but i think i experience what they call overtraining.Act i come for my own workout on wednesday afternoon and i went straight to office after that.Working the whole night already tiring me.The next day i come again for the
Boot-camp and PT.

Actually, to prevent the overtraining happen to me. i suppsed to take a heavy breakfast for the Bootcamp, and another heavy meal before i start the PT.I just eat 2 slices of wholemeal with peanut which is not enough to match the intensity im going to do.And this is what happening to me after i finish my workout.

When i was driving back to my condo...i feel so sleepy and like i don't have energy at all.so after few minutes trying to stay awake..i pullover at RnR Sungai Buluh and fell asleep nearly 2 hours in the car.When i woke up i drive another 10min but still feeling bit dizzy and want to throw out.sighhh...it feel like im not actually hitting my wall , but actually i over-train my self.

Oh ya, i didnt take my thermogenics as well for past few days.And now i understand actually you may to overcome any training solely if you able to endure it.However the chances to not hurting yourself is much higher if you take enough or eat more food to let your body support all the exercise you going to do.Plan your nutrition and meal well according to your workout level intensity.

Common Warning Signs and Symptoms of Over-training Syndrome

• Washed-out feeling, tired, drained, lack of energy
• Mild leg soreness, general aches and pains
• Pain in muscles and joints
• Sudden drop in performance
• Insomnia
• Headaches
• Decreased immunity (increased number of colds, and sore throats)
• Decrease in training capacity / intensity
• Moodiness and irritability
• Depression
• Loss of enthusiasm for the sport
• Decreased appetite
• Increased incidence of injuries.
• A Compulsive need to excersise