Overtraining question?!
Question: during the last 3 weeks i've currently added more set's, more weight, and a running plan that i do right after i workout...i think im overtraining because i feel so fatigued even after i get more than 8 hours of sleep....how long should it take to recover from this so i can go back to the gym?
Answers: during the last 3 weeks i've currently added more set's, more weight, and a running plan that i do right after i workout...i think im overtraining because i feel so fatigued even after i get more than 8 hours of sleep....how long should it take to recover from this so i can go back to the gym?
I would not do intensive running on the same day (especially after lifting weights). Your lifting routine should never take more than 50 minutes because the muscle starts to break down too rapidly. So lift hard for 50 minutes on one day, take in some protein, and then the next day think about some cardio. Maybe do a little cardio to warm up for lifting.
Personally I would divide my lifting into two days to make sure it doesnt take that long.
Day 1: Lifting plan 1
Day 2: Rest
Day 3: Intensive Cardio
Day 4: Lifting plan 2
Day 5: Light Cardio
Day 6: Lifting plan 1
Day 7: Intense Cardio
Day 8: Lifting plan 2
Day 9: Light Cardio
Day 10: Rest
Day 11: Lifting plan 1
Personally I would do something like this. Make sure your body has plenty has plenty of time to rest and if you ever feel sore maybe you need a little light cardio to loosen up your muscles. So move around the light cardio and rest where needed. Make sure you stretch. I would probably work on abs and core on the light cardio days. Also never run more than 30 minutes.
Rest and diet are just as important to muscle building as working out. Remember that.
well it depends on if you are training every day. you should give youself at least 1 day off a week where you have nothing to do with lifting and running. your body needs recovery time and sleeping 8 hours a night isn't enough. you should devote a day of rest in order to keep your body healthy. good luck. peace!
can take up to 3 days to recover,
do not train same body parts in the same week..
do for example,
sun legs/shoulders
mon back/bicep
weds chest tri's
thurs trapz, abs
do you realized that none of them are worked again in the same week?
trust me then you will be fine this way, since even if your back is fatigued you wont have a problem doing chest exercises understand?
wish i can explain it any better
Good luck
Dude, you're killing yourself...try running in the morning and lifting at lunch time or in the evening. Eat a balanced diet of nutritional foods; junk food actually robs your body of energy. Watch the sugar and energy drink intake, too; just a small amount of caffeine (1 x cup of java) will energize your gym workout. Keep your runs to between 20-40 minutes, and work 1 x body part per day until your ready for a split routine. Take care of your back and knees; stretch before and after your workouts...more after than before.