8 Signs You Are Overtraining
Overtraining is somewhat of a moot topic in the fitness world. There seem to be two very popular, but at the same time contradictory, opinions regarding this phenomenon. One of these opinions is that overtraining is a myth made up of people too lazy to force themselves to make any real progress in the gym. […]

Overtraining is somewhat of a moot topic in the fitness world. There seem to be two very popular, but at the same time contradictory, opinions regarding this phenomenon. One of these opinions is that overtraining is a myth made up of people too lazy to force themselves to make any real progress in the gym. The second opinion, of course, is that overtraining is absolutely real and can lead to some pretty serious issues if left unchecked.

I personally belong to the latter group, and today I want to talk about a few things that might suggest that you are in fact overtraining. If you're having any of these issues, maybe it's time to downsize the gym a bit.

1. A lack of energy

Our bodies need energy for everything we do, including eating, sleeping, and even breathing. Our bodies use between 1,500 and 3,000 calories per day (depending on your body weight) without even lifting a finger. This energy needs time and resources to be replenished, and if you hit the gym for three hours every day of the week, you might not be giving your body the time it needs to recover. This results in a sensation groggy and slow all the time, even if you are trying to live as healthy a lifestyle as possible.

2. Constant thirst

Thirst is a normal, healthy way for your body to let you know that you are dehydrated and that it needs extra water for everything to work properly. However, if you feel parched all the time, it could be because you are exercising too much and keeping your body in catabolic mode all the time. You shouldn't have to drink more than eight cups of water a day, as water is also an ingredient in virtually all types of food.

3. Frequent pain

If you've been training for a while, you probably already know that muscle pain is something that pretty much comes with territory. Your muscles are sore after a workout because they have been damaged on a microscopic level and need time to heal. If this pain persists for more than three days and your limbs are heavy and weak, it's a good sign that you're probably overdoing it.

4. Disturbed sleep

If you work a lot, you have to get a lot of sleep - that's how it goes. Sleep is when growth hormones reach their peak in your body and kick start that muscle recovery so you can get back to the gym as soon as possible. However, believe it or not, over-training can actually lead to decreased quality of your sleep.

5. A compromised immune system

Has a runny nose and coughing up phlegm just become second nature to you? If so, you're probably spending too much time in the gym and putting too much of your overall energy into your workouts, leaving your immune system with very little to do with and protect you from pathogens. If you have a bug that you just can't shake, for heaven's sake take a short break from your workouts until it passes. You won't destroy all of your gains if you take a short 4-day break, so be sure to do so before your health deteriorates further.

6. Injury

If you've recently sprained a knee or ankle or pulled a muscle and this is the first time you've experienced such a problem, the problem may be that you are pushing yourself too far. Exhausting your body with excessive training can lead you to subconsciously develop incorrect form, especially when lifting heavy weights, and this is exactly when accidents happen most often. If you experience a lot of joint pain in general, don't confuse it with normal muscle pain. Joints can't be strengthened the same way muscles do because it is a different type of tissue, so if your knees or ankles are hurting, it's time to lower the bar and go check it out. doctor.

7. Reach a plateau

Okay so you've been going to the gym for a while, you've seen a lot of progress, you're there every day and yet you still can't get past a certain point and it's probably really frustrating. Why don't you get more results if you work as hard as you can? The answer: you work as hard as possible. Sometimes your body needs a bit of a break before it can progress further, and if you keep trying the same exercises without changing anything, you're probably not going to accomplish much.

8. Lack of concentration

Finally, if you exercise too much, you may find that you have trouble doing the basic everyday things that even require a little cognitive ability. Things like forgetting your keys, having trouble adding two big numbers in your head. It's not Alzheimer's disease, don't worry, but it might just be mental fatigue from too much exercise. You see, when we train, it's not just our musculature that becomes tense - it's also our nervous system, and conditions our nervous system to Force our muscles to lift more and more is a very important part to become stronger. However, just like your muscles, your nervous system needs time to rest so that it can deal with both your workouts and all those other mundane things - like remembering your keys and doing math.

Okay, so that covers everything I wanted to talk about today. Hope you found my tips interesting and useful, and I wish you the best of luck in your fitness endeavors. Take it easy!



Whether you regularly whip up Michelin-worthy meals at the drop of a hat or your cooking skills are best described as “fine, ” you can always benefit from the helpful little tricks of others. Here, 14 of our friends’, families’ and coworkers’ most-used cooking tips.

There’s a time and a place to whip out that complicated coq au vin recipe you’ve been dying to try. A dinner party isn’t that time. With a new recipe, you’ll likely be chained to the kitchen the whole time, plus, when you’re trying something for the first time, there’s always the possibility that it could go horribly wrong. When cooking for a group, we always err on the side of tried-and-true crowd-pleasers.

You do hours of prep work on an intricate dish, only to be totally disappointed once you taste the final product. Bummer. Instead of putting in all that effort only to be disappointed, taste while you cook. That way, you’ll realize sooner that the dish isn’t tasting how you’d like it to, and you can make all kinds of last-ditch exercices to save it. This doesn’t just work for bad-to-OK meals. Tasting midway through and realizing how perfect a dash of cayenne or a squirt of lemon juice would be can take a great dinner to legendary status.

Plating pasta means tossing some onto a plate and finishing it with a nice dollop of sauce right on the middle, right ? Wrong. Here’s how to take your carbs to the next level : On the stove there should be two pans, one with pasta and one with sauce. Cook the pasta to al dente and transfer it into the sauce. Then, add a little bit of pasta water ( literally just the starchy water the pasta has been cooking in ), which will help the sauce cling to the pasta while also keeping it the right consistency. Perfection.

In the pursuit of the perfect steak, you have to be OK with your kitchen getting a little smoky. That’s because, to get the mouthwatering sear we’re all after, the meat has to be dry and the pan should be pretty damn close to smoking hot. Trust us, it’s worth a few seconds of a blaring alarm.

Most foods are ruined by too much salt. Steak is different. When it comes to seasoning your meat ( before you cook it ), more is more. Use a generous amount of coarse Kosher salt—more than you think you need. Since most cuts of steak are pretty thick, even though you’re using a lot of salt, it’s still only covering the surface.

This one isn’t too complicated. Whether you’re making avocado toast, pizza, fried rice or a burger, the addition of a fried egg on top will not hurt your feelings. Trust us.

This one seems like a no-brainer, but we’ve definitely found ourselves in a situation where we assumed we knew all of the ingredients that went into chocolate chip cookies only to find out that we had about half the required amount of brown sugar. Ugh. tera avoid a mid-cooking grocery-store trip, read the recipe from front to back—carefully—before you start.

Prepping grains in mass quantities is less about taste than convenience. Rice, quinoa and even oatmeal last about a week in the fridge after being cooked. When we’re prepping any one of those, we double up our measurements and store the leftovers, which are then impossibly easy to use up throughout the week. Too tired to make dinner ? Heat up some leftover rice from the fridge and toss an egg on top ( remember ? ). Couldn’t be simpler.

So you fried up a pound of bacon for an indulgent ( read : delicious ) brunch. Great, just make sure you don’t throw out the grease in the pan. Instead, save it in the refrigerator or freezer ( it technically lasts for up to a year, but should be used sooner than that to take full advantage of its flavor ). Then, anytime you’re cooking something you typically prepare in oil, try cooking it in the bacon grease instead. You’ll never want to eat Brussels sprouts the old way again.

You’ve probably heard that whenever a dish is lacking a little something-something, the best thing to do is toss in some salt. But, we have it on good authority that salt isn’t always the answer. When you’re tasting a dish at the end and you think it needs a little oomph, often it just needs a splash of acid ( like lemon juice ) to round out the flavor.

You know the difference between a paring knife and a fillet knife, but do you know how to take care of them ? Or, more importantly, how to use them ? A set of good knives can be the difference between a stressful cooking experience and a great one. First, practice your knife skills. Look up tutorials on YouTube and practice chopping, slicing and julienne-ing. It’s amazing what you can do with your cook time when your prep time is shortened with solid knife skills. Then, once you’ve got your skills down pat, learn how to take care of your set. No one ever achieved kitchen greatness with a dull chef’s knife.

The key to tender, flavorful barbecue and roasts ? Cooking it on a low temperature for a long time. The same doesn’t go for roasting veggies. For crispy, perfectly cooked butternut squash, Brussels sprouts and more, remember the magic number : 400 degrees Fahrenheit. Any lower, and you risk pulling a pan of blah carrots out of the oven. It might seem high, but to get the nice roasted flavor, you need high heat. And while we’re on the subject, stop crowding your veggies in the pan, which will also make them soggy.

You know how just about every cookie recipe suggests that you chill your dough in the refrigerator for at least a few hours, but oftentimes you don’t listen because you just want cookies now ? ! ( Same. ) Unfortunately, this step actually does make a difference. In addition to limiting how much the dough spreads while baking, chilling your dough intensifies the flavors and produces that perfect chewy, crispy texture we know and love.

It won’t do your breath any favors, but never ( ever ) scrimp on garlic. In fact, we typically double the amount a recipe calls for. Apologies to anyone who was planning on kissing us.

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