A lot of women complain about training 4 to 5 times a week, spending more than an hour on their workout and yet not able to lose weight. The problem could be over training. Along with frequency we need to focus on intensity when working out. Make each workout count like it’s the only workout you will ever do. Become more aware of each and every movement of your body. Start listening to your body very carefully. Your body communicates with you all the time. Learn to understand the signals. These are the most common symptoms that you are over training –
• You feel tired after your workout
• You are not able to sleep well
• You catch the cold very easily, more frequently
• It is difficult to lose weight
• Feeling low
Stay away from ‘killer’ workouts, a good workout should enliven you and not kill you. Doing too much cardio at a stretch is punishment for your body. Train, do not strain. A good exercise plan will leave you more energized and not make you lethargic. You will be able to sleep better. It should improve your immune system, if you notice you are falling sick more often it is time to relook at your training plan.
To get the most out of your workout, you don’t need to exercise for more hours. Instead you need to put in more effort in increasing intensity. Increase number of repetitions or sets from the previous week. For example, if you were doing 10 repetitions, increase to 15 this week. If you were doing 2 sets of 10 repetitions, you can increase to 3 sets of 10 repetitions. You need to exhaust the particular muscle being worked out. And then let it recover for at least two days. Never workout the same set of muscles the next day.
Always, always allow your body proper recovery time. Include one day of total rest. Give 48 hours rest in between high intensity workouts or strength training. This does not mean you are not going to push yourself. Push yourself to do more than the last workout. Keep challenging your body in a progressive manner. Get out of your comfort zone. Only this time, workout smarter, not harder.