Hello, Iīve been in overshape about a month now. Donīt feel like eating, canīt sleep, tired all the time, and I canīt train without feeling ill. I have been taking little breaks from training, and when I went back to train, only to realise im still in overshape. Im going to this take a week off again. Im just going to strectch and just do light stuff like walking.

Do you have any similar experiences and/or tips how to overcome this?

Same thing happened to me a while back. Just rest alot and go to sleep early. Don't do any excercise besides maybe a few stretches. Then after 4-5 days you should feel better.

what does "overshape" mean? Are you physically tired or are you mentally tired?

sometimes your body needs to fast, this is good. Do light exercise like walking, stretching. Drink lots of water and meditate.

Hope that helps.

Jack

Question everything, Know nothing.

I seriously over trained from Wieght Lifting when I was in High School. I was addicted! Endorfins are a strange thing... When you work out, the endorfins in your brain are ellevated, its sorta' like a "runners high". I became very strong and fast and my whole world came tumbling down when I was plaqued by injuries in my knees and lower back. I fell into a deep depression from a lack of my daily endorfin fix and from my physical pains. It's funny that not too many people talk about this subject, but I assure you it's very real. So, train safely and train smart... don't over do it.

Phases Ū

"Are you physically tired or are you mentally tired?"

Both, When I do physically demanding stuff like grappling, conditioning etc. I canīt do much until I get completely dead. And Iīm tired all the time.

Ok, Thanks for your time guys

I had a major problem with over training while I was in the military, until I read an article by a doctor that did a study on weight lifters for 5 years. After the study he listed 5 things he said were improtant to weight lifters to do. They were:

1) Change your work out every week. Take out one and put another in its place, working the same area. After a while you should not even have the same program. A change could be as simple as go from Bench Press with a bar to dumbbells. Evetually this will change your workout completly and this will get rid of doing the same workout over and over again. This aids in getting rid of the mental overtraining.

2) Take at least one complete day off a week your body needs time to rest and heal from the training you did previosly the days do not and should not be one after the other, but there should be a period of rest. All that you should do on this day is stretch, not a warm up, just basic stretches.

3) Change your focus every day. Day 1: shoulders and arms, Day 2: legs and thighs, Day 3: back and stomach, Day 4: Rest , reapeat. Or somthing like that. It gives the areas time to rest.

4) You should have at least one week off from working out every three months. He considered this the restart period. His theory was that after three months you should have cycled through all the changes and you can go back to the orignal workout.

5) Watching your diet. His biggest concern was that the people who do workout were not drinking enough water, eating to many empty calories, depending to much on suplements, or not taking enough vitamins.

I hope this helped you out as much as it helped me.

Wasim,

This sounds like something that has happened to myself and most of the people I have trained with - burnout.

Little breaks from training are good but I find that occasionally you have to take a lot longer - physically and mentally. I've just came back from a couple of weeks off weight training and a couple of months off from my martial arts (I only went on a forum once in that time as a friend told me someone has asked a question of me )

Take 2-4 weeks off. Do other things, slob out a bit, live like 'normal ' people. When you come back you'll be refreshed and performing a lot better.

Andy D


If you understand, things are just as they are; if you do not understand, things are just as they are.
--Zen proverb

Thanks for taking your time to post guys, Yeah, I guess Iīll just have to take some time off, Iīve already taken a week off, so maybe another week should do the trick.

Hey schakfu that is weired cause my teacher has given me a simular type of workout guideline, which I believe was also handed down to him. Guess it can't really be wrong if both old and knew studies confirm each other.

One other point was that every so often your body needs to fast. The idea is that our bodies were not designed to constantly eat. Every two or three months one should fast for a couple of days (of course drink lots of water). The idea is that it helps your body to clean its system out.

As for changing routines, my teacher recommended doing one rountine for about 12 weeks before changing. Also you will kinda know when to change as your body will not respond as it once used to to the training.

Also train different sections of your body.

One other thing and is quite often missed out. If you are feeling tired when you are grappling alot, it may be because you are not doing enough body on body excercises. In fact I have recently had this problem. I had to try and put some weight on for my last fight so I concentrated on weight training, this does help overall fitness, but nothing is as good for grappling as body on body workouts i.e press ups, sit ups, squats. What you should be aiming to do is 100s of each or at least if you have 4 minute rounds do press ups for 4 minutes etc.

Also you may want to go get yourself a full on massage. Ok that might be expensive, but I think every so often people in our game need to go for a tune up. Get you bones repositioned, muscles smoothed out and chi flowing harmoniously. Simply resting is not enough for the long term.

Question everything, Know nothing.

Jack, you might be interested in a Book Called, "Warrior Diet". Google it.

Phases Ū

Interesting thoughts, Jack.

Yeah, massage would be good. When I trained track and field alot of people did that and I did sometimes too. But yeah, its way too expensive for me right now. However, I have been trying this thing, being in hot shower for a long duration and I feel it really relaxes the muscles, a bit like massage, what do you think?

"If you are feeling tired when you are grappling alot, it may be because you are not doing enough body on body excercises."

yeah, but I donīt think this is the case, because I get tired after like 5 min sparring, when before when I was ok I could spar 30 min and still was quite fresh and we did do push ups, sit ups etc. before we trained


"I had to try and put some weight on for my last fight"

Interesting, what type of fights do you do? Kickboxing, grappling, mma? I go to grappling tourneys.