• Transformed by Spence

Overtraining and the signs…


Hey guys Spencer Lissamore from Spencer Lissamore Fitness here! And today I want to talk to you about the sneaky signs of overtraining…

When it comes to exercise, conventional wisdom dictates that more is better. The more you work out, the faster you get the results you’re after, right? Well, not always. It’s especially likely that those who have weight-loss or performance goals will find themselves training 5–7 days a week, which means there’s very little time for recovery.

Depending on your unique level of fitness, how intense your workouts are and the other stressors in your life, exercising at this volume can lead to overtraining, which can seriously hinder your progress — and even make you Tom Dick (sick)!

Most people don’t worry about missing overtraining signs because many of the signs are relatively obvious.

1. Excessive muscle soreness

2. Increased fatigue

3. Decreased performance

4. Irritability

5. Difficulty sleeping

6. Injuries are all symptoms of overtraining.

That being said, the signs can be more subtle, particularly in people who are used to hitting the gym frequently. So, if you find yourself working out five or more days per week, here’s what to watch out for.


If you wake up the morning following a workout and feel so sick or exhausted you don’t want to head to work, let alone the gym, you might be experiencing what experts refer to as a “workout hangover,” which is a pretty clear sign of overtraining. “You don’t want to get out of bed and possibly have a headache, as well. Your body is downright exhausted,” says Darin Hulslander, a certified strength and conditioning specialist, who runs This Is Performance, an online performance and nutrition program based in Chicago. “Many people think they ate something bad or should have slept more, (which may also be true), but more exercise than the body is willing to handle can play a major role.”


Low Libido?

One of the most easily missed signs of overtraining is a decreased sex drive, according to research. “Most people become lethargic and disinterested,” he says. That’s because training too much increases your level of cortisol (the “stress hormone”) and decreases levels of testosterone, estrogen and progesterone, the hormones that regulate libido, the menstrual cycle and more. “Lower hormone levels will decrease sex drive in both males and females,” research notes, so if you’re suddenly just not feeling it in the bedroom without an obvious reason, it might be time to take a look at your training schedule. Mad right?


You’ve plateaued

Sometimes it feels like you’re doing everything right, but you’re still not making progress. You might even be going above and beyond what you’re supposed to do to meet your goals — and that might actually be the problem.

So you’re lifting decent weight and hitting your calorie goals each day. But are failing to see results like you use to? As a Online Coach I hear these stories and in my own work with clients who are overtraining, we scale things back, they see such sharp differences in results, they wonder why they didn’t do it sooner. Regress things slightly, and go back to the old school styles. We spend so much time reading and researching new and upcoming techniques and exercises we forget about the bread and butter workouts which got us our build in the first place. Keep it simple if the complexity doesn’t give back results.


Our head isn’t in the “GAME”.

The “zombie workout effect” as it is known in the industry. The body is there but the mind is slow and unaware. Most exercisers know that some level of mental toughness is needed to get through a difficult workout, but if you’ve been overtraining, you’ll find it’s just not there anymore. That’s because overtraining can produce mental fatigue, which wreaks havoc on your ability to mentally commit to workouts. Depression and unclear thoughts are often a tell tale sign. This is often accompanied by a loss of competitive drive, which for some people including myself, is essential to staying motivated. Eyes on the prize always, as without a goal or vision we may lose our way on our fitness journey.

If your require a day to day structured plan of what to train, what to eat and when. Contact me now via messenger, e-mail or leave your details in the comment below where I will get a free information pack sent to you on how you can become SLFocused through my SLFitness programming both through 1:1 personal training, online coaching or a mixture of the two via a hybrid package.

See just some of the amazing transformations!


You don’t feel healthy…

If you’re working out frequently, you probably expect to feel happy, healthy and energetic. But overdoing it can actually have the opposite effect. When you train too much, “your connective tissues get cranky and worn down and there’s way more inflammation in your body, all the way down to the cellular level,” researcher Hulslander explains. “The chemicals in your brain that make you happy and the hormones that build muscle go down, while the stress hormones go way up.”

This can lead to a variety of consequences, like increased susceptibility to illness, decreased metabolism and less-than-ideal food cravings. If you’re experiencing any of these, Hulslander recommends paying attention to what your body is telling you. The more you continue to train and not listen to these signs, the more you pay via illness, weight gain, depression and more, plus the longer you have to wait to recover or take a break from exercise — and you certainly don’t want that psychologically.

Just some of the ways we can also prevent the wear down of connective tissue and inflammation within the body is through correct supplementation and nutrition. Taking 2000-3000mg vitamin C a day will help the immune system keep fighting fit whilst acting as a diuretic to remove any additional water retention from the body. Omega 3 oil to help the joints mobility. Tomatoes, olive oil, spinach, kale, almonds and walnuts are all great foods which can be used in main meals or as snacks to help fight inflammation also.

If you wish to know more about correct nutrition principals and/or want a detailed nutrition or supplement guide suitable towards your goal whether it be, maintenance, fat loss, muscle gain or general well-being contact me now.

Thanks for reading.




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