5 Signs You’re Not Recovering Properly
5 Signs You’re Not Recovering Properly
1) Your muscles feel like they are burning up when you move them.
2) Your muscles don’t seem to get bigger or smaller when you do exercises.
3) You have trouble getting out of bed in the morning without feeling tired all day long.
4) When your workout ends, it takes longer than usual before you feel ready to go again.
5) Your workouts become less enjoyable and fun because you don’t want to do them anymore.
The first signs of not being recovered properly are: 1) Your muscles feel like they are burning up when you move them; 2) your muscles don’t seem to get bigger or smaller when you do exercises; 3) it takes longer than usual before you feel ready to go again; 4) your workouts become less enjoyable and fun due to fatigue and lack of motivation. These symptoms indicate that you aren’t recovering properly.
Recovery is defined as the return of normal function after injury or illness. If these symptoms persist, then recovery isn’t happening correctly. The best thing you can do to improve your chances of recovery is to stop training too soon and start training more often!
If you experience any of these symptoms, then it’s time to take a break from working out and see if your body will heal itself naturally. If you force yourself to continue working out during this time, it will only make your symptoms worse and may cause you to become injured.
Your body only has so much energy to go around. If you spread it out over too many activities, nothing gets enough and you won’t be able to perform at your peak in any of them. By training for several hours a day, you are forcing your body to perform several tasks without adequate rest.
If you stop training altogether, your muscles will have an opportunity to heal themselves. Your nervous system also needs this down time in order to recover from the constant stimulation that it receives while training.
If you have been training hard for a long time and begin to slow down or stop training all together, your body’s energy levels will increase again and you will start to feel more normal. Be patient and let your body heal itself. It took a beating, now it needs time to recover. Some people have reported that they started to feel better within a few days while others have taken as long as three weeks before they began to feel like themselves again. It all depends on how much your body needed to heal itself.
We all experience overtraining at one time or another whether we are a weekend warrior, a pro athlete or anything in between. Unexplained fatigue, loss of performance, and a general loss of interest in your activity are all signs that you’re overtraining.
While it is true for some people that “no pain – no gain”, there is also such a thing as pain from overtraining which can leave you weaker than when you started. If this occurs, the best thing to do is back off and let your body heal itself before you even start to feel bad. Take a day off. If you still don’t feel any better, then take another day off and so on until you start to feel normal again. After you have rested, you will probably need to start your training program from the beginning in order to see any benefits.
You might think that taking pills or using other substances will enable you to train harder and more frequently. It is true that some drugs can increase your performance, however this is only a temporary effect and you are only storing up more trouble for the future.
If you abuse these drugs you are going to find yourself in trouble sooner or later. Many athletes have fallen prey to the use of steroids and other drugs thinking that they need them in order to be competitive. Under-developed countries may have a higher rate of drug use among their athletes because they don’t have the same funding as more technologically developed countries and they tend to want to win at any cost. There is no substitute for hard work and determination during training. Drug use can only lead to health problems in the long run as well as decreasing your natural abilities.
You are probably thinking that you will know if you are overtraining because you will feel tired all the time and never feel like exercising. If this is the case, then you need to back off and rest a little more before getting back into your routine.
Always listen to what your body is telling you. If you don’t, you aren’t going to last very long in this sport and you could do a lot more harm than good in the long run.
Weight Loss [ edit ]
Unless weight classes are involved, body type is not as big an issue in the sport of powerlifting. If your body type is such that you are unable to gain muscle mass, then you might want to consider dropping down a weight class.
For example, if you weigh 150 pounds and are relatively strong, but very skinny, you might want to try dropping down to the 132 pound weight class. Most powerlifting associations have at least three weight classes in the squat, bench press and deadlift. Some have as many as thirteen weight classes. The way you determine which weight class is best for you is to figure out your body type and then follow the guidelines below.
Low Body Fat and Lanky- You might be tall and skinny. In this case you are going to want to stay in the lighter weight classes until you develop more muscle mass.
Unless you have exceptional strength levels for your height/weight, you probably should stay in the lighter weight classes.
Moderate Body Fat and Lanky- You might have a little more muscular development than the average person of your height/weight. In this case you should stay in the middle weight classes.
High Body Fat and Short/Stocky- You might be thick from head to toe. In this case you should stay in the middle to heavyweight classes.
If you don’t know what category you fall into, just pick a weight class that is close to your current weight. The reality is that you are probably going to have to adjust up or down one weight class until you have reached your proper weight.
This is because the Open competition weight classes are only estimated averages.
There are basically three ways to lose weight: diet, exercise and drugs. Only the last one of these is a bad idea and it is illegal in most competitions.
Losing weight by dieting is the most common way to drop a weight class. The problem with this is that if done improperly, you can seriously mess up your metabolism. Another drawback is that after you make the weight loss, it can be very easy to just gain the weight right back – and then some.
The best way to lose weight is slowly and gradually combined with regular exercise. The more weight you have to lose, the more important it is to go about it slowly.
The last thing you want to do is to make yourself light-headed or pass out from lack of food. So first things first: put away the food scales and get rid of any diet pills you might have.
Instead you are going to weigh yourself once a week at the same time and on the same day. For the most part you are going to try to eat like normal.
Keep track of what and how much you are eating so you don’t go off on a binge. Second, start exercising. This will not only help you burn calories, it will build up your strength so that you can lift more in the weight room.
The best type of exercise for weight loss is cardiovascular activity. This type of exercise gets your heart rate up and keeps it up for an extended period of time.
Running is probably the most common form of cardio but it can be boring. Another option is the stationary bike – you can watch TV or listen to music while doing it. Another good option is aerobic videos which are especially good if you like to dance. The best thing about these types of exercises is that you can do them in your own home.
For weight lifting you should start out slow. Don’t try to emulate the professional bodybuilders who are on stage.
You aren’t going to look like them no matter how much you work out. Instead, you want to start slow and gradually increase the amount of weight that you are using over a period of time. This will ensure that you don’t injure yourself by doing too much too soon. At the same time, you also don’t want to go too light. If you don’t push yourself a little then your body won’t change as much.
Now it is up to you to design your workout routine. You will want to choose one form of cardiovascular exercise and one form of weight lifting exercise.
You should pick things that you think you will be able to stick with so variety is important. Also, you should pick an exercise routine that you can stick with. Take your time and work up to the more rigorous routines.
You should consult a physician before embarking on any new exercise program.
“You are what you eat” is more than just a cliche. As a bodybuilder you must take great care of what you consume.
The foods that you put into your body have a direct impact on how you look and ultimately how you perform as a bodybuilder.
Some nutritionists believe that for maximum growth, the body should be flooded with nutrients from leafy greens, fruits and vegetables. While others believe a low carbohydrate, high protein diet is the way to go.
Each has its pros and cons so it really comes down to you and what you think works best for your body.
No matter what foods you decide to eat, you should try to eat as many healthy foods as you can – especially in the months leading up to a competition since you will want to look your best.
Now a word of warning: there is such a thing as eating too healthy. Some people make the mistake of cutting out all the foods that they love.
While this may be good for your health it can have a negative impact on your mental state which in turn can have a negative impact on your motivation to work out and eat right. Moderation is important when trying to get in shape both mentally and physically – you don’t want to eliminate everything that’s bad for you, just cut back a little.
Also, don’t make the mistake of thinking that you have to eat everything in sight when you’re feeling hungry. Store bought snack foods are usually bad for you so try to avoid them altogether.
The same goes for fast food restaurants and convenience stores – most of the stuff there is loaded with fat and salt. If you must have a cheat meal once in awhile then go for it but keep it at a minimum.
You should also be careful when drinking liquids while eating. While you might think that drinking a soda will quench your thirst, it is actually accelerating the process of food leaving your stomach.
Stick to water unless you absolutely need something else.
Now many people have their own theories on what and when to eat before or after working out. Most claim that if you workout in the morning then you should eat breakfast beforehand otherwise you can’t perform as well.
Others say to never eat before working out. Experiment a little and see what works for you but there are some general rules that most people can agree on.
Never eat heavy foods right before you work out because your body won’t have enough energy to spare to break down the food which will just sit in your stomach and maybe even come back up during your workout (you don’t want to be known as the guy that throws up during gym class).
Always wait at least an hour after you eat a big meal before you work out. There is a natural time lapse between the time you eat a meal and when your body gets to processing the food (some experts even say this time lapse gets longer as you get older).
You wouldn’t want to overeat because you would feel sluggish from sitting around too long after eating and you don’t want to workout with a belly full of food either.
When it comes to drinking something before working out, you have a few more choices. You can drink water, a carbohydrate drink (Gatorade style), or just wait and let thirst be your guide.
Thirst works fine for some people and if you don’t feel the need to drink anything before your workout then don’t bother. Just try not to drink anything right before you workout because it can dilute the saliva in your mouth and cause your body to take water from your muscles.
Some people seem to do well by drinking a carbohydrate solution before their workout. The carbs are absorbed into the blood stream and help stave off fatigue while working out.
If this is something that interests you, try drinking a carb drink (not the heavily sugar-laden kind) about 20-30 minutes before working out. Pay attention to your body and see how it responds. If you feel a big difference then continue, if not then stick to water.
During your workout, you also have a few more choices when it comes to hydration (or the lack thereof). Some people prefer to sweat it out and not drink anything during their workout.
Others will drink water periodically throughout their workout. You could also drink a carbohydrate drink if you want. This works best for some people because it helps stave off fatigue and possibly increases stamina (especially in longer workouts). Just remember, don’t drink heavily sugared drinks as the sugar will give you a quick energy burst but it’ll wear off quickly forcing you to drink more. Instead, look for drinks that have simple sugars like glucose and fructose since your body processes them differently.
For most people, drinking water works just fine. If you’re concerned about not drinking anything during your workout then try sipping on a carbohydrate drink every 15-20 minutes.
Just don’t over do it and drink more than a pint in an hour, save the rest for later.
In any case, it’s best to wait at least an hour after your workout before you have a large meal or eat something especially sugary. Like with strength training, your body goes through a lot of trauma when it works out.
It needs time to recover before it processes a large volume of food.
Most of the time you’ll be just fine if you eat 4-5 meals that are fairly evenly spaced out during the day. Eat more than that and you’re probably overdoing it.
If you’re taking a multiple vitamin then you probably don’t need to eat more than 3-4 times a day unless you do so much physical labor that you literally burn more calories than most people do in half that time.
If you can’t eat solid food, then drink some type of meal replacement shake. You may have to play with the number of meals you eat and the size of them until you find something that works for you.
Quick and Dirty Tips for Success
You don’t need to exercise a lot to get results, just a little more than you currently do.
Most people can benefit from strength training.
You don’t need a lot of equipment to get a good workout.
Drink lots of water even if you don’t feel thirsty.
After your workout wait an hour before you eat a big meal or anything sugary.
Eat at least 4-5 evenly spaced out meals each day.
Don’t eat within 2 hours of bedtime.
Eat a small snack before you go to bed (like an apple).
Like anything, it gets easier as you go along.
This is a general guide and is not a replacement for professional medical advice. If you have specific questions related to your medical condition, please consult your physician or other healthcare professional.
Sources & references used in this article:
- Caught in the net: How to recognize the signs of internet addiction–and a winning strategy for recovery (KS Young – 1998 – books.google.com)
- Recovering bodies: Illness, disability, and life writing (GT Couser – 1997 – books.google.com)
- Application of fairness theory to service failures and service recovery (JR McColl-Kennedy, BA Sparks – Journal of service …, 2003 – journals.sagepub.com)
- Recovering from childhood sexual abuse: Is a “storybook ending” possible? (KM Anderson, C Hiersteiner – The American Journal of Family …, 2008 – Taylor & Francis)