The document discusses overtraining and how to avoid it. It defines overtraining as a physiological state characterized by an excess of stress on the nervous, immune, and hormonal systems that leads to sustained decreases in physical and mental performance. Signs of overtraining include lack of energy, soreness, sleep problems, and decreased strength. Causes include training too intensely, doing too much volume, or continuing a workout when motivation drops. To avoid overtraining, one should use proper nutrition, get enough sleep, and consume omega-3 fatty acids to support recovery of the body and brain.

1. FitnessFlash.org
Am I overtraining?

2. Am I overtraining?
1 Elements of overtraining
2 Signs of overtraining
3 Causes of overtraining
4 How to avoid overtraining

3. Elements of overtraining
PART ONE

4. There are four important elements of overtraining:
1. Overtraining is a physiological state
2. An excess accumulation of physiological, psychological, emotional,
environmental, and chemical stress
3. A sustained decrease in physical and mental performance
4. A response to constantly overloading the nervous, immune, and
hormonal systems

5. Signs of overtraining
PART TWO

6. •Lack of morning erection or marked decrease in sex drive and performance
•Sudden increase in subcutaneous water retention
•Flat-feeling muscles
•Noticeable decrease in grip strength (the bar will feel thicker or heavier)
•Decrease in explosiveness (vertical jump goes down)
•Weights feel heavier on your joints
•Lifting movements feel less precise, out of the groove
•Depression; decreased motivation, confidence or concentration
•Increase in resting blood pressure
•Lingering soreness
•Sleep problems. May range from insomnia to taking longer to “get started”
upon waking up

7. Causes of overtraining
PART THREE

8. •Training on the nerve – psyching yourself up before a set, feeling anxious or
nervous before attempting a set.
•Doing big lifts to failure, especially if using heavy weights.
•Lifting to your absolute maximum on a lift.
•Doing more than 4 total reps above 92% of 1RM on a big lift in a session.
•Becoming a stimulus addict – always wanting to do more work because you
think it will help you reach your goals faster.
•Doing too much volume.
•Continuing to do sets for a muscle when you no longer feel an increase in your
pump from additional work.
•Continuing the workout when you feel a sudden and marked drop in
motivation to train during the session.
•Starting to get flat-feeling muscles during the workout.

9. How to avoid
overtraining
PART FOUR

10. • Use a proper pre-workout nutrition. They not only help the muscles recover
faster from a workout, but also gives you more easily available energy which
prevents excess cortisol production.
• Get enough sleep. It’s obvious, yet tons of people are killing their gains
simply by not getting enough quality sleep. We often neglect the impact of
sleep even though we know it is the most optimal time for the body to
recover. Strive for at least 7 hours of sleep–8 is ideal.
• Consume omega-3 fatty acids. Fish have certainly earned its reputation as
“brain food”, as many people eat fish to help with depression, bipolar
disorder, psychosis, attention deficit-hyperactivity disorder (ADHD),
Alzheimer’s disease, developmental coordination disorder, mental
impairment, and many more. Overall, fish oil increases brain activity and
improves the health of your blood vessels–something that everyone can
never get enough of.

11. THANK YOU!