Autumn Calabrese shares seven ways to prevent overtraining: eat well, sleep at least eight hours, take regular rest days, foam roll two to three times daily, vary your workouts, plan ahead, and drink half your body weight in ounces of water.
Questions this video answers
October 8, 2014.
At least eight hours.
Two to three times per day.
Drink half their body weight in ounces — minimum 100 ounces per day (more when working out).
21 days (three-week program); take at least one day off between cycles.
Chapters
What's up everyone? Welcome to summer. Yes, it is here. It is hot. That means we are outside and we are in our bathing suits and everybody wants their summer body. So we get hyped up about training, right? That's awesome. I love enthusiasm about exercise. However, being excited about it can sometimes lead to over training, which is not good for us. That can lead to injury and taking you out of the game for a while. So I'm here today to give you my seven tips to avoid overtraining and get the most out of your workout. Tip number one, Nutrition. Nutrition is key. Make sure you're getting the balance of your healthy fats, your protein, your carbohydrates, your veggies. A fast, easy, awesome way of doing that. Get 21 Day Fix. Tip number two, sleep. This one is huge. People underestimate how important sleep is for your body. But that is where the entire recovery process happens. When go to sleep at night, that's when your body repairs itself and you make your gains. If you don't sleep enough, you don't give your body enough time to repair. So at least eight hours of sleep a night, that one's very important. Tip number three, Take a day off. I am guilty of this. It's hard. We love exercise. Take a day off. It's important. It'll help in the end. You're going to get more better results from your workouts in those six days by taking that one one day off. I know what you're all thinking. 21 day fix. It's a 21 day program. There are no days off. You're right. That is correct. It's a three week program. When you wrap up the end of that three weeks, you should take at least one day off in between before you start the next cycle. Tip number four, One of my favorites. Get a massage. Yes, go get a massage. It will break down all the lactic acid that's in your body, flush out your system. It feels good. It gets rid of the knot. It's very important. If you don't have time to go get a massage, get a foam roller. You can get it from any sporting goods store. You can order them online. Foam roll every day. It's like an at home massage. I use my foam roller two to three times a day. Tip number five, Mix up your training style. If you run every day, every single day, that's the only exercise you're doing. You're constantly working the same muscles. Your body's gonna plateau. Those muscles that are getting worked are gonna be over trained. It can lead to injury, you're not gonna see as many results. So even if it's just your cardio, running, biking, swimming, hiking. If you're at the gym, jump on the stair climber or the elliptical. Even with your weight training, make sure you're working different parts of the body each day. Don't go in there and constantly work legs or constantly work chest. Make sure you switch it up. That's very, very important for not over training and for getting the most out of your workouts. Number six. Have a game plan so every time you go in to do that workout, know exactly what you're gonna do on day one, on day two, on day three. So have a game plan when you do your workouts. Number seven. I say it all the time. Water, water, water. Hydrate, hydrate, hydrate. I can't say it enough. It's so important to not allow your body to get dehydrated, Especially when you're training really hard in order to be at the top of your game. So somebody who weighs 200 pounds should be drinking half their body weight in ounces. So that would be a minimum of 100 ounces a day of water. If you're working out, you need more than that. If you want to learn more about water and hydration. I did a vlog on it. Click it, watch it. It'll help. There it is, you guys. Those are my seven tips to avoid over training. Thank you for joining me. Be sure to subscribe, check back often, and I'll see you soon. Bye.
