#fitnesstransformations

[marcelrichards1379]

Training Every Single Day Without Letting Your Muscles Chill Can Lead to Overtraining and Boo-boos

Hey there, gym fanatic! Ever thought that going hard every day at the gym would make you a fitness rockstar? It’s a thought that’s crossed a lot of people’s minds. But here’s the deal: if you don’t give those muscles a break, you might just end up overdoing it and causing some damage.

So, you’re probably wondering, “What’s the big deal with overtraining?” Picture this: you’re always tired, your workouts aren’t giving you the results you want, and you’re getting moody and maybe even having a tough time sleeping. That’s your body’s way of saying, “Hey, buddy, take a breather!”

Why Recovery Days are Your BFF:

Your muscles don’t bulk up while you’re flexing in the mirror — they grow when you’re chilling out. When you work out, you’re basically tearing up those little fibers in your muscles. Your body needs downtime to patch them up and make them stronger. If you don’t let your muscles recover, you’re basically not letting them get any bigger or stronger. Plus, you might get hurt, and nobody wants that.

But What If I Lose My Gains?

Don’t worry, taking a day or two off won’t make you go back to square one. In fact, it’s like giving your body a little love letter that says, “Thanks for working so hard, now take a breather and come back stronger.”

So, How Do I Make Sure I’m Not Overtraining?

1. Take some rest days: Give yourself at least one or two days a week to chill. Maybe go for a walk or do some yoga, but let your muscles have a real break.

2. Mix up your workouts: Don’t work the same muscles every day. Think of it like a dance party — you wouldn’t just do the same dance move all night, would you? Give different parts of your body a chance to recover.

3. Sleep like a baby: Get those 7–9 hours of beauty sleep. Your body does a lot of fixing up while you’re catching z’s.

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4. Eat right and drink up: Fuel your body with good stuff like protein, good fats, and carbs. And don’t forget to stay hydrated!

5. Tune into your body: If you’re feeling extra tired, not hitting your usual numbers, or just generally grumpy, it’s probably time to take it easy.

6. Do some light recovery stuff: Think of it as a little spa day for your muscles. Some stretching, foam rolling, or a casual bike ride can help them feel better without extra wear and tear.

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And remember, working out is like a marathon, not a sprint. You got to pace yourself to win the race. So, take that rest day, you deserve it!

Wanna share your overtraining horror stories or tips? Drop ’em in the comments, and let’s keep each other in check!.

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[lemonsandmushrooms]

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[that1brazilliankid]

Follow me on IG ambitious_zai

[catchygetsfit-ter]

365 days later...

So... I have absolutely no idea how to start this.. but here we go.

Just over a year ago, my daughter likened me to a gorilla and Daddy Pig from Peppa Pig.

It killed me inside. She was absolutely right though. I was the biggest I had ever been. But.. it wasn't always like that.

I have always struggled with my weight. Ever since I was 11 years old. Always had the round bulbous tummy, ate a little too much, had the 'puppy' fat and didn't exercise enough.

I tried multiple times to lose weight over the years, the first real time I decided to try was age 20. I didn't have a clue what I was doing. I didn't join a gym, I didn't focus on my diet, I didn't have a plan and shock horror - I didn't lose the weight.

Age 25 I decided to join a gym. That's all I did though, I went regularly, hit the exercise bikes for an hour at a time, treadmill for an hour.. then guess what I did.. went home thinking, I've done 2 hours of exercise, where's the takeaway menu, I've earned that today. I didn't lose the weight.

Age 27 I joined a gym, bought a tub of protein powder and some expensive attire and got to it. Again, no plan, no research into routines, eating plans, but I knew I needed to lift weights this time so did that. I did the classic, tried to out train a bad diet. Do you know what though, I had some success. I lost some weight initially, I felt better. I was accidentally doing what I now know is a dirty bulk. I was building muscle, I was getting stronger, I was getting fatter though. Guess what I focused on? Yep, the number on the silver shiny thing on the floor of the bathroom. It was going up, and up. In my head I needed to stop everything, the gym was clearly not working. Fuck it. I might as well go back to before. Again, I didn't lose the weight.

New years eve, 2012. Age 28. My friend is getting married and I go to put my suit on ready.. (Why I didn't check earlier than day of I don't know) and I can't fit in it.. the trousers, the jacket wont fasten, the belt is too small. I Feel embarrassed, ashamed and frankly disgusted. I put together an outfit, swearing that my new years resolution will be to sort myself out.

I spend January 3rd 2013 sat on my laptop looking at fitness advice. I find it difficult to work out what's going to work for me, what's good advice, what's bad. I take three things away from my research.

1) I need to do 3 sets of 10 reps for every exercise

2) I need to track my food.

3) I need to work my abs every day to lose belly fat. 4) Record my progress, logs, photos, vlogs.

Back then I didn't know that a good chunk of that chose to take, wasn't actually correct, but the people on the internet looked in great shape - they clearly were right, look at them and then look at me.

However - I followed it and I got results.

I was 21 stone 3lbs / 297 lbs / 134kg at the start.

I tracked everything, how many reps I did, at what weight ( I wasn't training to failure at this stage, I wasn't aware of the premise) the calories I had (I set myself a limit of 1200 a day, again I know now this was far too low) I did a daily vlog about what I'd done that day, I took a progress photo each week and what cardio I did each day.

I did a 45 minute treadmill walk on a morning before work, I then went to the gym and did strength training after work. Rinse and repeat 6 days a week and then relax on Sundays. I had blips, but I never really had a full blown fall off the wagon, 6 months later I was down from XXXL T shirts to L or M depending on where they were from. I was very pleased. I'd lost a LOT of weight. 5 stone in total. 70 lbs or 31kg.

I started my 30th birthday the lightest I'd ever been, but things were about to fall apart again. I'll detail that in the next post. Thanks for reading.

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[diet2all]

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[thehealthylivinggurureal]

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[ngititayokaibigan]

Yup, same person. That was me on the left. From stagnant to soaring - a lifelong work in progress. ✨️

I saw an old photo while cleaning my phone storage and it made me stare at it for a few minutes. In my head, "ang laki ko pala talaga". I remembered the feeling when I was slowly losing my self confidence because of my physique. I seldom take and post pictures because I thought that the clothes I wore doesn't look good on me. I never showed anyone how frustrated I was because of my built. I remained to be the bubbly me in the eyes of everyone but deep down, I was problematic.

"You will never change unless you do something". That hit me. I thought of the times I avoided the stairs because my knees hurt everytime I go down. I thought of the painful gout attacks that I rate as "gusto ko na mamatay over ten". Lastly, I thought of my dream of having a family of my own. How will I play with my future child if I can't even carry myself? Those thoughts motivated me to become who I am now. I love the old me and I'm loving myself even more now. 🩷 Way to go, self. A little more! Push na natin 'to. 💪

[jpptech]

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