As you progress along your program, whether your primary aim is to build muscle or lose body fat, you absolutely must be on the lookout for some of the signs and symptoms of overtraining syndrome.
Those who become overtrained often have to take weeks if not months off of their training entirely in order to recover, so this isn’t something that you want to be taking lightly.
What’s more is that if you are on a fat loss diet plan, your risk of overtraining will be amplified due to the fact that you are taking in less fuel and therefore your body just doesn’t have as much energy to deal with all the stress that is placed up it.
Since prevention is always the best medicine for overtraining syndrome, knowing the signs to watch out for beforehand can help you curtail the problem before it gets too large.
Let’s have a look at the most important things that you should be on the lookout for. If you notice any one of these starting to creep up and see that they are persisting past a day or two, it’s time to take some action immediately.
A few days off now could save you from taking weeks off down the road.
Lost Desire To Train
The very first and most obvious signal of overtraining is if you have no desire to workout at all. While this could just be an issue of poor motivational levels, if you’re normally all excited to get into the gym for each workout and then find you just can’t even muster up the energy to drive to the gym, something bigger may be at play.
Motivational issues tend to only occur for a day or two while you’re in that ‘funk’ where you just don’t feel like it, but when overtraining is at work, you may find that you don’t have desire for a week or longer.
Loss Of Appetite
Second, another sign that overtraining could be setting in is if you experience a lack of appetite. While you would normally see an increase of appetite with elevated training levels, when your appetite level declines, that’s when you know a problem may be brewing.
This is especially problematic if it’s also accompanied by a rapid weight loss as well, as that could indicate that you’re losing lean muscle mass.
Take note though that sometimes lack of appetite isn’t always the problem and in some cases it could be an increase in appetite, so watch out for that as well.
Really, any major change of appetite should be noted and when seen, you should look for underlying causes.
Third, if you’re normally a good sleeper but lately have been finding that you can’t get to sleep or stay asleep, that’s another sign overtraining could be taking place.
Again here, most people would think that overtraining would mean you’re so exhausted all you want to do is sleep, and sometimes that’s the case as well, but for most people it’s more of an issue that they are exhausted yet can’t get the sleep that they really need.
The next sign of overtraining that can come about as things progress along is a very low libido level. This is also commonly seen as you do proceed with low calorie diets and as you reach a state of being a lot leaner so also evaluate whether that could also be taking effect.
Those who are on the verge of overtraining however will notice that they just don’t have the desire or interest in these activities any longer.
Elevated Resting Heart Rate
Finally, the last thing to check to see if you are becoming overtrained is your resting heart rate. If you take your pulse first thing before getting out of bed in the morning on a regular basis and then notice at one point a large increase in this pulse, that’s a strong signal that something may be wrong.
This is something that you should always be monitoring every so often as you go about your training program as it does tend to be one of the first indicators that you may be doing just a little too much and should back off slightly.
So there you have the top things to remember about overtraining. If you can catch it before it becomes too serious, there is a very good chance that you’ll quickly be able to get it under control without having to take that extended break away from your workout regime.