While there are times when you’ll hit a plateau with your fat loss workouts or muscle building program and just need to make simple adjustments to start seeing results again, there are other times when a break is more in order.
Crossing that fine line between pushing yourself hard with your workouts and overtraining is something you really do need to be careful about because it can make the different between you seeing results and you winding up sidelined and needing longer-term rest.
Recognizing the signs and signals that tell you that break is in order is then a very critical factor for getting ongoing results from your workout program.
Here’s what to look for.
Increased Frequency of Colds
When you find you’re always getting sick, this can actually be a strong indication that you should potentially take a break from your workout.
Why?
Essentially, this is signaling that your immune system is less than optimal, which then could mean you aren’t recovering enough and allowing the body with enough reserves to still fight off common colds.
Unless you’re stuck right in the middle of cold and flu season and everyone around you is sick, take cold frequency into account.
You Have No Desire To Workout
Next up, another strong signal that it might be time for a break is that while you are usually pumped up to get yourself into the gym, lately you’re feeling more pumped up about going home and sitting on the couch all night.
Again, this is a strong signal that your body is tired and needs a rest.
Rather than pushing harder through the problem, consider listening in and giving it the rest it’s asking for.
You Have Gained or Lost Weight Without Trying
Another sure sign that you’re overtraining is a noticeable change in body weight in either direction. Whether you’ve been losing weight without even trying or notice that you’re starting to develop a bit more body fat than you’re used to even though eating habits haven’t changed all that much, take note of this.
It’s a sign you could use a break.
Stagnant Results
Another cue that a workout break is in order, which is pretty self-explanatory itself, is stangnant results.
If it’s been a while since you’ve seen any type of serious gains from your workouts despite being on a proper plan and changing around a few factors to try and bust past a plateau, the next step is to take some time off.
Very often individuals will be showing no gains, take a week off, then come back stronger than when they left. Seems backwards, but it happens.
Nagging Injuries
Another big issue with workouts is nagging injuries. Whether you’ve got bad knees, a painful back, or have tendonitis that won’t go away, frequent injuries really hit you hard when you’re training too hard for too long.
Taking a break every once in a while is one of the most effective ways to combat against chronic injuries, so make sure it’s something that you take serious.
One or two weeks off every three to four months of training is one of the best things you can do for long term workout performance.
So, be sure you keep these signals in the back of your mind at all times as you go about your fat loss or muscle building workouts.
Paying attention and listening to your body is often what separates those who spend many years keeping active and those who don’t.
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