Good To Be Fit

Weight training and fitness for the rest of us

11 Exercise Myths Debunked, 2

Previously, we debunked 6 of the 10 exercise myths that prevent people from losing weight safely and naturally. Below are the last 5 in the series:

exercisemyths17. Older adults shouldn’t exercise. Not true. In fact, working out has definite benefits for older adults. Weight training for seniors has been proven to help strengthen their muscles and is very beneficial.

8. You can get a flat abdomen or firm thighs, etc. by working those muscles. This one is true. If you are lean and trim, you can improve the appearance of your tummy, thighs or any other body part with resistance training.

If, however, you have a thick layer of fat over your abs or thighs, cardio training will help to eliminate it.

I recommend doing 4-5 days of cardio per week and incorporating resistance training 3 or more times per week. Both will help you lost the fat, build strong muscles, improve your posture, and prevent back injuries.

9. You should always stretch before exercising. I thought this one was good a idea for years. But
research has shown that stretching before a workout doesn’t help to make your muscles more pliable during your workouts. It may even limit your performance slightly. Always warm up thoroughly before stretching.

10. Everyone can benefit from exercise. Yes, that is very true. Results may vary but the advantages of working out are numerous. Even if all you do is take a leisurely walk for one hour a day, it’s better than nothing at all and is very beneficial. As you become stronger, try incorporating strength training to build up your muscles.

11. You can’t exercise if you’re not mobile. So not true. I know a lot of people using walkers, canes, wheelchairs, etc. who work out regularly. Physical Therapists can do passive exercises on people who are unconscious and on breathing machines in the hospital.

Don’t let a lack of mobility keep you from exercise. Many people don’t let those limitations stop them from developing healthy bodies and a healthy well being. Neither should you.

Some of these myths may be familiar to a lot of you. If so, this is a nice refresher course that will help to get your body moving. No matter how savvy you are (or not) about maintaining a healthy workout routine, I hope I was able to dispel some myths you may have had about this subject.

As always, check with your physician before beginning a fitness regimen. If you have health problems or haven’t exercised in a while, your doctor can recommend a workout program that is most beneficial for you.

Until next time, have a happy workout.

Read Part 1 of 11 Exercise Myths Debunked.

Questions? Comments? I’d love to hear from you.


November 29, 2008 Posted by | Exercise Basics | , , | 1 Comment

11 Exercise Myths Debunked, 1

exercisemythsA lot of research has been done over the years about nutrition, exercise, and how the human body works. Some of this research has confirmed what most of us are applying to our lives already: a healthy diet and regular exercise.  If done correctly, the benefits are enormous.

Too many people have been misinformed about the mechanics and nuances of exercise. Often, they are the ones who injure themselves or they procrastinate on getting started. Let’s take a look at 10 myths that will dispel some of the “common wisdom” about exercise researchers have debunked:

1. Weight training gives women and men big muscles. This is true if you are male. Since women have a different body type, they don’t have the biochemistry necessary to develop big, bulky muscles. They will get stronger, but not bulkier – unless they do so by artificial means.

2. It’s inevitable to gain weight as you age
. False. The primary reason why people gain weight as they age is they become more sedentary and their metabolic rate drops. I’m living proof that people over the age of 40 can lose weight and keep it off.

3. Overweight people must lose weight before they can get into shape. To me, that sentence is an oxymoron. Fitness has to do with flexibility, muscle strength, endurance and cardiovascular endurance.  Your size, when maintaining an exercise regimen, is inconsequential.

4. Overweight people may not look fit, but some are in pretty good shape. Don’t let your size stop you from getting healthy. Depending on your metabolism, the sooner you start working out the faster you’ll lose weight over time. With the right approach, your body will burn calories faster.

5. No pain, no gain. You should not hurt before, during, or after exercise. Mild, muscle soreness may occur the first few times you work out. But it should not persist. Stretching after your muscles have warmed up helps to relieve soreness. So does drinking water before, during, and after exercise.

6. If you don’t exercise regularly, there’s no point in exercising at all. Of course, it’s ideal to exercise regularly. But anything at all is better than nothing at all. That said, regular exercise is beneficial now and in the long run. You’ll combat diseases like high blood pressure, heart disease, and more.

Start small with a moderately brisk walk around your neighborhood. When you’re ready, begin jogging and then make an effort to continue to advance from there. It’s not difficult to get in shape, but it does take commitment and the desire to reach your exercise goals.

So what are you waiting for? Get moving!

Read part 2 of 11 Exercise Myths Debunked.

Questions? Comments? I’d love to hear from you.

November 29, 2008 Posted by | Exercise Basics | , | 1 Comment

Top 15 Kick Butt Muscle Building Workouts, 5

This is the final 3 ideas for the top 15 kick butt muscle building workouts.

workout3. Kettle bell Training. Don’t let the funny name fool you. Kettle bell training is one of the best training methods that has the potential to take your physical capabilities to a whole new level. They are another type of free-weight training similar to barbells and dumbbells. Kettle bell training has been around for centuries.Their unique construction and weight distribution (it’s basically a cannonball with a thick handle) allows for an entirely different range of exercises available, compared to dumbbells and barbells.

Kettle bell training is used for training die-hard athletes, military units, martial arts competitors, and other 75lbkettlebellthumbhard-core individuals. However, there’s no reason that anyone who desires a stronger, bigger, or “cut” body can’t learn the kettle bell training exercises and benefit from them.

At $100-$150 per kettle bell, they’re not cheap but they are well worth the money. Just one or two of them and you’ve got yourself an entire home gym you can use for the rest of your life. Learn more about this unique exercise here.

2. Wind Sprints & Hill Sprints. With these two exercises, any open field in a par or athletic field will do. Try 50, 75, and 100 yard full blast wind sprints. After each of the wind sprints, rest long enough to catch your breath before the next set of wind sprints (around 1-2 minutes). Try to do anywhere from 6 to 20 wind sprints for a great cardio workout. If you have a hill nearby, hill sprints are great workouts as well. In order for hill sprints to be effective, you should sprint up the hill as fast as you can and walk down for your rest interval. Wash, rinse, and repeat (a 20-30 minute hill workout is plenty).

Hill sprints are incredibly effective in changing your entire body for the same reason as stair exercises. They work the biggest muscle groups in your entire body and they stimulate your metabolism while increasing your fat burning and muscle building hormones. Once you begin to notice positive results, you’ll become a firm believer that hill sprints is where the action is in order to achieve a healthy, powerful body.

Last but not least…

1. Staircase Workouts. Why did staircase workouts make it to #1 on the list? Because staircase workouts is an activity you can easily implement. Plus, you’ll improve your stamina over time and it won’t cost a dime to get started. It’s a given: stairs are everywhere. Football fields, buildings with multiple floors, or the stairs in your home are all excellent places for getting good staircase workouts.

For a dynamic full body workout, mix stair sprints with push ups or pull ups. If done with enough intensity, staircase workouts will help to build muscle and burn fat because you’ll be working the biggest muscle groups in your entire body.

I hope you enjoyed the top 15 kick butt muscle building workouts. You now have enough ideas to really shake up your workouts and make them fun again. Although some of them may seem a little strange, keep an open mind to the possibilities and you’ll never be bored again.

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Do you have a kick butt muscle building workout to share? Leave your comments below. I’d love to read them.

November 29, 2008 Posted by | Muscle Building | , , , | 3 Comments

Top 15 Kick Butt Muscle Building Workouts, 4

Here are three more of my favorite top 15 kick butt muscle building workouts.

freshworkouts86. Swimming. Another one of my personal favorites, swimming is a great full body workout. It stresses the muscles and joints in a much different way than most resistance training. I suggest you incorporate a this workout once or twice per week into your normal exercise routine in order to enhance your physique.

A sprint style swimming workout will help build more muscle compared with long distance endurance swimming. To try the sprint style, swim as hard as you can to the other side of a 25-50 meter pool. If you like to swim outdoors, sprint swim similar distances in a lake or in the ocean. Rest enough to catch your breath between sprint swims (about 20-40 seconds). Attempt to keep the rest intervals short with swim sprints. You can also mix different strokes like the crawl, breaststroke, sidestroke, backstroke, and butterfly on each swim sprint.

Sprint swimming is an excellent upper body workout without the soreness later that is typical with weight training. The reason why is this exercise doesn’t have any negative portion of a lift under gravity, which is what causes muscle soreness. The only drawback is it doesn’t strengthen your bones due to the lack of work under gravity. That’s why you should continue regular weight training. Still, a swim exercise routine is a nice alternate workout to mix in once or twice per week.

5. Ring Training. This type of training uses portable gymnastic rings that you can take anywhere. Here’s how to do ring training with the rings: throw the straps over any high bar (e.g., a pull up bar) or the top of a power rack. You can even throw them over a football field goal crossbar. Quickly adjust the rings in order to do exercises like ring dips, ring push ups, ring pull ups, hanging leg raises, horizontal body rows, L-sits, and more. Ring training make dips and push ups a lot more difficult. At the same time, they incorporate your stabilizer muscles to a much greater degree.

Ring training also allows your joints to move in a more natural pattern and they can help you prevent or even recover from shoulder injuries. You may have experienced pain in your shoulders when using a normal dip stand. However, dip exercises on the training rings may become a better tool for you to utilize, as well as, promote enhanced muscle development. They are one of the best training devices to hit the market. Why not give ring training a try? I believe you’ll like it if you’re up for a challenge.

4. Body weight Workouts. These exercises can be fantastic because in less than an hour, you can complete a high intensity workout without making a trip to the gym. All you need is just one or two body weight workouts per week at home for them to become effective. Try alternating body weight squats, pushup variations, lunges, and floor abs exercises for 15-30 minutes.

When performing body weight workouts activity, take very short rest periods (or none at all) to amplify the intensity since this is a short workout. Advanced people may incorporate more challenging body weight workouts, such as: handstand push ups, one-arm pus ups, and one-legged squats into their body weight workouts.

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Do you have a kick butt muscle building workout story to share? Leave your comments below. I’d love to read them.

November 29, 2008 Posted by | Muscle Building | , , | 4 Comments

Top 15 Kick Butt Muscle Building Workouts, 3

On to #9 of top 15 fresh muscle building workouts:

freshworkouts69. Indoor (or outdoor) Rock Climbing.
This is a fun way to get a fantastic workout that will challenge you mentally and physically. Indoor rock climbing gyms have become very popular in the past few years. One reason is it is more accessible than the outdoor exercise for most people. Rock climbing is a great workout for your legs, arms, shoulders, and your entire back. It also works your grip strength and forearms very well.

Get ready to experience soreness in your arms for about 2-3 days after your rock climbing workout. However, don’t let a little soreness deter you. If you’ve never done it, give rock climbing a try. It may be just what you’re looking for to spice up your fitness routine. Besides, if you’re very sore, you can always rest in between workouts as suggested in the series, How To Avoid Workout Fatigue.

8. Mountain Biking. A variable intensity exercise that works with bursts of exertion, followed by recovery intervals is what mountain biking is all about. You get the leg pumping activity during uphill climbs, while getting the adrenaline rush of the downhill which acts as your recovery interval. Mix it together, and you get a mega-fun, high intensity, leg burning workout. Mountain biking will melt the fat off your entire body while building sexy, strong, and muscular legs at the same time.

I bet you can tell mountain biking is one of my personal favorites, can’t you?

The climbs can be tough. They will challenge you physically and mentally as you attempt to make it up the steep hills without getting off the bike. After you make it to the top, the reward is flying down those same steep hills while attempting not to stumble or fall off the bike. For a much bigger thrill, a couple of my biking buds like to jump off boulders and logs on their trek down the hill.

Mountain biking is a blast…I LOVE it! Who says working out has to be boring?

7. Sandbag Training. This form of activity can become an effective alternative to your strength training routine. Sandbag training makes any muscles, that might otherwise become neglected, perform the movements. Sandbag training is a very intense method of training that works your muscles and will challenge your endurance.

If you live by the beach, it’s pretty simple to get started with sandbag training. You can make your own sandbags to train with by filling various sized duffel bags with sand. Or you can use construction type sandbags that come in several different shapes. Squats, presses, lunges, carrying up hills,throws or heaves can all be done with sandbags to enhance your sandbag training workout.

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Do you have a kick butt muscle building workout to share? Leave your comments below. I’d love to read them.

November 29, 2008 Posted by | Muscle Building | , , | 4 Comments

Top 15 Kick Butt Muscle Building Workouts, 2

This time we’ll continue with #12 of our top 15 fresh muscle building workouts:

freshworkouts4 12. Rope Climbing. If you have access to a rope, either at a gym or somewhere outdoors, rope climbing builds a powerful and ripped upper body like no other exercise. A great way to incorporate rope climbing into intense workouts is to do a climb up, then lower yourself back down.

While your upper body is recovering for the next climb, you can do a lower body exercise like squats, lunges, or a stair climbing exercise. Continue to alternate the upper body rope climbing with the lower body exercises in between, and you’ll get one excellent rope climbing, full body workout.

11. Strongman Training. This exercise is a little more hardcore, but it’s electrifying for those who want to try something different. Strongman training is based on the types of exercises competitors perform in the “worlds strongest man” competitions. If you have a yard, you can set up some strongman training exercises there and do some outdoor workouts to have a little fun. Giant tractor tires are wonderful for doing tire flips (which is basically a dead lift followed by a push-press).

While you’re on a roll, why not try your hand at log lifts, boulder lifts and carries, keg lifts and tosses, or weighted sled dragging. Strongman training is great for anything that involves pulling, pushing, lifting, or heaving any types of odd objects. You don’t need to be a monster to enjoy this type of training. Just handle whatever size objects that will challenge your individual strength. Strongman training works your entire body in a very intense fashion and could easily spark some new results.

10. Stick Wrestling. A killer full body workout, stick wrestling is also a great competition between you and your friends. That said, stick wrestling may be more of a guy thing for most people. You could even come up with your own “fight club” and have stick wrestling competitions with your buds to see who’s the toughest.

There are sticks designed specifically for stick wrestling. But you can use a strong broomstick cut down to about 30-36 inches long. After measuring and cutting down the broomstick, use athletic tape on it to prevent splinters. For your stick wrestling workout, stand on a soft mat or carpeted area (if outdoors, standing on grass is fine). Next, match up with a friend or foe.

What you’ll both do is grab the same stick toward the ends with your hands on the outside of your partner’s hands. Then you simply push, pull, jerk, and thrash your opponent around trying to knock them off balance. The first to fall or lose their grip of the stick wins.

Be careful not to get the stick up high and knock each other in the face. Use common sense. You can do this in 1-2 minute rounds or just keep going until someone gives up. Be creative and work it until you receive the endurance challenge you desire.

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Do you have a kick butt muscle building workout routine to share? Leave your comments below. I’d love to read them.

November 29, 2008 Posted by | Muscle Building | , , | 4 Comments

Top 15 Kick Butt Muscle Building Workouts, 1

freshworkouts5As a fan of weight training, I’m always looking for ways to make my workouts interesting, fun, and something that stimulates excellent results. If you feel the same way, I’m sure you’ll agree that fitness training should be fun, right?

What I have found over the past few years is real people adopt a true fitness lifestyle and achieve the type of body they have always wanted. While others jump on and off the fitness bandwagon without ever making any progress.

Many people train on a regular basis for a few months. Then they either get bored with the same weight training and cardio workouts.

Or they’ll get discouraged because they are not as far along as they would like.

Your workouts don’t ever need to get boring or stale. Keep an open mind to the different kinds of fitness training styles and techniques available. With so many fun routines to choose from, there’s no reason you should ever get bored and give up on getting that ripped body you’ve always wanted.

The key points to remember are: make fitness a priority, make it fun, and make it interesting. You’ll reach your goals in no time.

One of the best ways to achieve a lean, muscular, healthy body is through a consistent weight training routine with free weights (barbells, dumbbells, etc). Plus, mixing up your routine builds stronger joints because it reduces repetitive movements that can overload your muscles.

There are numerous ways to vary your workout. You can choose to:

  • Incorporate some of these alternative training techniques with your weight training routines on the same day.
  • Alternate workouts on separate days of the week, or
  • Integrate them as separate training cycles. Meaning, you can try some of these techniques for several weeks at a time. Then go back to a traditional weight training workout.

Try some of these exercise routines and determine how they fit into your lifestyle. You’ll be on your way to never being bored again with your workouts. Your body will thank you with muscles you never knew existed.

Let’s get started with #15:

15. Jumping Exercises. These include: squat jumps, box jumps, lunge jumps, and broad jumps. They are the best ways to incorporate explosive jumping exercises into your routines. The explosive and powerful nature of jumping exercises works your leg muscles in an entirely different way than most strength training moves.

Here’s an extra bonus for the men: squat jumps elicits the most testosterone response of all exercises studied. This means more muscle and less fat on your entire body, not just your legs. Try super set jumping exercises with upper body exercises for some extremely intense workouts.

14. Rope Skipping. A fantastic full body exercise, rope skipping is one you can’t beat. It’s an excellent way to warm up for your workouts. I prefer to use the cheap, plastic speed ropes instead of a fabric rope. Once you get good at it, you can jump rope much faster with the plastic ropes than the fabric ones. They will also allow you to get a more intense workout. I recommend not bothering with the weighted handle ropes because they will just slow you down.

Your goal is speed when rope skipping. Try two legged jumps, one-legged jumps, arm crossovers, and double jumps (rope passes under feet twice for each jump). This keeps things interesting and increases the intensity. Alternate 15-20 second high intensity bursts where you jump as fast as you can. Follow this by 15-20 second recovery intervals where you jump slowly to get ready for your next burst. Wash, rinse, and repeat until you work up a good sweat.

13. Bag boxing. With this exercise, you can use a heavy bag, a speed bag, or a rebound bag to get a fantastic results. Among the three, the heavy bag is the best all around full body workout. The speed bag runs a close second. You can use it to test your rhythm, your timing, and you’ll receive a great upper body workout. Whether in the gym or at home, you can use bag boxing as an excellent warm up or as an intense finish to your strength training routine.

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Do you have a kick butt muscle building workout to share? Leave your comments below. I’d love to read them.

November 29, 2008 Posted by | Muscle Building | , , | 4 Comments

How To Avoid Workout Fatigue, 3

Last time, I answered a few questions aimed at helping you maximize your weight gain. This time, we’ll cover a few essential techniques that will show you how to make smart weight training choices.

How To Prevent Training Too Much

weight-training4In order to avoid excessive workouts, you need to take a multifaceted approach.  This includes deciding upon the correct workout volume and intensity, as well as eating the right combination of foods.

In addition, getting the proper amount of rest and recovery must be taken into consideration as well.  Let’s take a look at each of those factors in more detail.

Correct Workout Volume & Intensity

Determining the correct training volume and intensity can be difficult, especially when you are first starting out.  You have to determine how much weight to lift and how many repetitions or sets to perform for every single workout.

You should use your own judgment in this case, based on your recovery ability and your recovery methods.  Remember that the goal is to improve every single workout. If this isn’t happening, you have to decrease the intensity of your workouts.

This is where many people go wrong. You begin your workout and realize that you have not fully recovered. You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely. As difficult as it may be, skipping the workout is the right way to go. Just turn around and go home. Your body is telling you that it needs more rest, and you should listen to it.

There is no point in training at a lower intensity, further breaking down the tissue. By doing this, you’ll increase your risk of injury. It will become much harder for your body to fully recover before
your next exercise routine.

<b>Proper Nutrition</b>

Diet plays a huge role in your building strong muscles. It helps regulate hormone levels and provides energy. It also provides the raw building blocks that are used to create new muscles.

Here are some dietary recommendations that will limit the chance of workout fatigue:

  • Don’t skip breakfast. This is one of the most important meals of the day. Skipping breakfast is will begin to destroy your metabolism over time, and can promote muscle loss.
  • Never let yourself get hungry. If you’re trying to build muscle mass, you have to constantly feed your body quality foods. Never allow lack of fuel the opportunity to break down your muscles.
  • In order to grow muscles and lose fat, make sure to eat at least an hour before your training session.
  • Have the largest meal of the day within an hour after your workout. Do this every single workout.
  • Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.
  • Eat every 2-3 hours to ensure your body remains in an anabolic state.
  • Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.

Rest & Recovery

Rest and recovery is essential when it comes to exercise burnout. Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule.  As for recovery time, it’s important that you have days off between weight training workouts.  Try to have one rest day between weight training workouts, and never train the same group of muscles on consecutive days.

Have a happy and healthy workout!

How To Avoid Workout Fatigue, 1

How To Avoid Workout Fatigue, 2

Leave your questions, comments, or suggestions below.

November 28, 2008 Posted by | Weight Training | , , | 2 Comments

How To Avoid Workout Fatigue, 2

Last time we covered a lot of ground on how to prevent workout fatigue and how to create a healthy weight training routine. This time, I’ll answer a few questions that will help you maximize your weight gain. So let’s get started!


Is it Worse to Over Train With Cardiovascular or Weight Training?

Whether you over train with cardio or weight training workouts, Any form of excessive exercise is a bad thing. I’ve personally experienced both types of these over the top regimens.

I can honestly say it is worse to over train in the weight room. It’s much more prevalent than with cardiovascular workouts.

Here are some of the reasons why:

  • In order to grow, muscles must fully recover from their last workout every time.  If you overwork the muscles before they have fully recovered, you will break down the muscle tissue before it has time to rebuild. It becomes impossible to build muscle at that point.
  • When you over train with weight it makes you more susceptible to nervous system hormone issues and immune system problem. Both may pose serious health risks.
  • If you are a beginner, excessive weight training may lead you down the wrong path. You could waste money on unnecessary supplements, or worse, steroids.

I believe that competitive athletes such as swimmers, runners, and bikers run the risk of workout fatigue. The reason for this is they often train for two or more hours daily.

The bottom line is it’s much easier for the average person to over train while lifting weights than with cardiovascular exercise. The effects of this type of training can become very serious. It’s just not worth te hassle.

How do I Determine if I’m Working Out Too Much?

Deciding whether you’re working out too much is fairly simple. If you’re in tune with your body, you can often see the signs of workout fatigue before they get serious. They often include:

  • Lost interest in workouts.
  • Trouble sleeping.
  • Feeling weak and irritable.

These conditions may be an indication that you’re in a state of workout fatigue and should take a week or more off.

If you experience two or more of the symptoms outlined in Part 1 of this series, means a prompt re-evaluation of your workout routine is in order. Another variable you can use to determine if you’re working out too much is to track the performance of your workouts. Ask yourself these questions:

Has my physical performance improved compared to my last workout?

For example, let’s say during your last workout you were able to perform 8 pull-ups using your body weight. But the following week, you were only able to perform 6 pull-ups.  This means that you have not progressed past your previous workout, have not fully recovered, and are likely over training. At this point, you should reassess your program and make modifications so that you see progress every workout.

Until next time…

How To Avoid Workout Fatigue, 1

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November 28, 2008 Posted by | Weight Training | , , | 2 Comments

How To Avoid Workout Fatigue, 1

weight-training1Anyone who has picked up a set of weights has or will experience symptoms of workout fatigue at one point in their muscle building program. Serious injury, chronic exhaustion, and muscle loss are the results of excessive weight training. This condition is very common among athletes and bodybuilders in particular. They figure training as much as possible is the fastest way to massive muscle gain.

This couldn’t be any further from the truth.

Training too much, or at too high of an intensity will lead to workout fatigue. This doesn’t mean you should put less effort into your routine. It’s a given: Whether you’re a bodybuilder, athlete, or just someone who wants to add some additional mass to your frame, you need to train hard and become consistent. In order to get the most out of your genetics, you have to progressively overload the muscles. This is accomplished by increasing the weight and/or intensity of each weight training workout.

The problem is many of us who attempt to increase the intensity of our workouts, get insufficient amounts of rest, or worse, a combination of both. The trick is finding the right balance between workout volume, intensity, rest, and recovery. That’s exactly what I’ll cover in this article.

The Effects on a Bodybuilder’s Nervous System

Let’s take a look at some of the effects of workout fatigue and how to prevent it from happening in the first place. Extreme weight training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:

  • Higher resting heart rate
  • Weak appetite
  • High blood pressure
  • Weight loss
  • Trouble sleeping
  • Increased metabolic rate
  • Irritability
  • Early onset of burnout

If you experience more than one of the symptoms outlined above, I recommend evaluating your routine as soon as possible.

The Effects on Hormone Levels

Various studies indicate that negative vigorous exercise effects the levels of hormones, as well as the hormone response in the body. Hormones play such an important role in the muscle building process. So much so that excessive workouts can have a detrimental effect on your training progress.

It has been shown to:

  • Decrease testosterone levels
  • Decrease thyroxine levels
  • Increase cortisol levels

A deadly combination is the increase in cortisol levels along with the decrease in testosterone levels. This leads to protein tissue break down which may lead to a loss of muscle tissue.

The Effects on the Immune System

Perhaps one of the most alarming repercussions when you over-train is it’s negative impact on the immune system. This is your body’s first defense against harmful viruses and bacteria.

It can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness. This means if you’re working out too much, chances are, you may become
sick. Since you’ll have to skip workouts while you’re under the weather, your muscle building progress will slow down considerably.

The Effects on the Metabolic System

Here is a list of how this can effect the metabolic system. These symptoms are the ones that are most commonly discussed. They’re also the ones we can’t ignore:

  • Micro tears in the muscle
  • Chronically depleted glycogen levels
  • Slow, weak muscle contractions
  • Depleted creatine phosphate stores
  • Excessive accumulation of lactic acid
  • Extreme DOMS (delayed onset muscle soreness)
  • Tendon and connective tissue damage

Over-conditioning your muscles effects the entire body. It can seriously impact the results of your muscle building program.

Next time, we’ll take a look at the different types of workout fatigue, and what we can do to prevent it.

How To Avoid Workout Fatigue, 2

How To Avoid Workout Fatigue, 3

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November 28, 2008 Posted by | Weight Training | , | 2 Comments