6 Tips to Help Overcome Overtraining

Рет қаралды 78,984

5 жыл бұрын

Today I will talk about how to overcome overtraining. I will go over 6 tips that all need to be used. If used properly you will be back firing at all cylinders in no time.
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Causes of Overtraining
The most common causes of overtraining are quick increases in frequency, intensity, or duration of training sessions, or a combination without the necessary recovery. Runners who increase the frequency of their interval training sessions, runners who are simply running too many races, and runners who suddenly increased mileage too quickly are at risk for experiencing signs and symptoms of overtraining.
How to Identify and Diagnose Overtraining
It is difficult to identify and diagnose overtraining because many runners consider excessive ongoing fatigue to be a normal part of training. There is also no simple test such as a blood test or clinical diagnosis to identify overtraining. And it is very individualized, so one runner might exhibit different symptoms than another runner. The best we can do is recognize the general symptoms earlier, then rest and recover.
More: What to Do on Rest and Recovery Days
Symptoms of Overtraining
Overtraining is not simply a physical phenomenon; it also has mental effects on the runner as well. Systems affected by overtraining include the musculoskeletal, immune, endocrine, cardiovascular, nervous, and hormonal systems.
Physiological symptoms of overtraining include:
Muscle/joint tenderness
Tiredness
Tightness
Decreased performance
Increased rate of overuse injuries
Insomnia/disturbed sleep patterns
Body weight loss
Nausea
Decreased appetite
Allergic reactions
Elevated heart rate and blood pressure
Head colds/persistent upper respiratory tract infections
Training fatigue/lethargy
Changes in menstrual patterns
Decreased coordination
Decreased heart rate at a given level of running intensity (by about five beats/minute)
Decreased strength
Decreased maximal heart rate
overtraining bodybuilding overtraining myth
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#overtraining #OvertrainingMyth #signsofovertraining

Пікірлер: 277

@AceOnBase1 4 жыл бұрын

Started off about overtraining, ended with fatherly life advice to enjoy our time on earth. This man is a fucking legend.

@EdwardBenton 3 жыл бұрын

Absolute champion

@swissarmyknight4306 Жыл бұрын

RIP Legend

@mileslifting6228 4 жыл бұрын

My overtraining is so bad I got all those symptoms plus being constantly tearful. You’ve helped me so much thank you

@saigotheanimator1098 3 жыл бұрын

@Mordechai Brixton Bradley who

@samuelgebhard5461 2 жыл бұрын

How long did it take you to recover bro?

@karmukgupta6338 2 жыл бұрын

@@samuelgebhard5461 My experience with overtraining is that it takes a month or two to fully recover from overtraining

@jmlnursing1084 5 жыл бұрын

Definitely my problem.... I always feel weak, usually from lack of sleep.

@MrPersistent16 4 жыл бұрын

Are you me?

@lasselarsen5449 4 жыл бұрын

i've been working 40 hours a week and lived on like 4 hours of sleep every night. Been lifting heavy wieghts and cutting a bit. defently a bad idea :) so i think i need to calm donw

@High_Gain_Pity_Party 3 жыл бұрын

@@lasselarsen5449 Definitely try to get optimal amount of sleep. Whenever i start to feel like shit and underrecovered it's because I don't get enough sleep.. EVEN IF I'm eating at a surplus.

@soniczforever5470 3 жыл бұрын

Yeah can confirm 4 hours sleep as I increased steps. I've got some cramps now im cutting down walking about 3-4 hours a day strict diet worsened it. I was bored during the pandemic and walked a lot undid all my definition in the last 6 months. Started plateau then bloating up 5 pounds in one week and couldn't hit training goals. Still can't look at a run. I had to stop two days at 7000k steps 1.5 lbs gone already.

@KashiwaDaisuke 4 жыл бұрын

I agree that more sleep is key, but when your main overtraining symptom is insomnia... it gets difficult. There's nothing worse than going to bed early and ending up with 5 hours of sleep when you should've gotten 10

@lsroman9972 Жыл бұрын

I have that exact same problem man. Going to sleep very very early and waking up after 5-6 hours way before my alarm goes off. And can’t get back to sleep

@binchili Жыл бұрын

Eat more junk,let yourself relax, don't go to the gym for a week, you'll be back 💪

@fastlion4830 Жыл бұрын

@@binchili i dont want to get fat.

@sabertoothwallaby2937 Жыл бұрын

5 isn't insomnia.

@KashiwaDaisuke Жыл бұрын

@@sabertoothwallaby2937 5 hours of sleep is insomnia if you're laying in bed for 9 hours.

@Iqxfit 5 жыл бұрын

Man, this guy is a wealth of knowledge.

@jerodoverfield9635 4 жыл бұрын

Taking a vacation a week off and just relax not just from the job the also from working out then when you hit the gym again you'll be fresh embody completely recover I make a point to do this and it really does help

@forbesfoofighters 4 жыл бұрын

Thanks for this video Ive been overtrained so long, I didn’t even realize it. I’m literally never not over-trained.

@BdyPhrk 5 жыл бұрын

0:17 feels like intro belongs here

@danbaseley5268 5 жыл бұрын

The dulcet tones - and sagely advice - of John Meadows is one of the best anti-inflammatory supplements available.

@thunderitout 4 жыл бұрын

Excellent video. I get wiped out so easy. I get grumpy, nauseous, tired and overly sensitive and irritable.

@RycastFitness 2 жыл бұрын

John is still helping people. He lives on.

@jdub7986 4 жыл бұрын

Damn yeah I be getting headaches, sick, out of energy, can’t sleep, my lifting went down, I’m slower in track, but a lil bit ago I was hardcore training

@osmannoor1087 4 жыл бұрын

Jayden Ware Take a break from lifting. Increase calories and Vitamin Bs

@j1o2n3a4s5k6 3 жыл бұрын

How are you doing now ? I have been struggling with this for 6 months now and it doesn’t seem to get better

@samuelgebhard5461 2 жыл бұрын

@@j1o2n3a4s5k6 hi bro, are you better now?

@j1o2n3a4s5k6 2 жыл бұрын

@@samuelgebhard5461 no 😂

@samuelgebhard5461 2 жыл бұрын

@@j1o2n3a4s5k6 oh ok, sorry to hear that, i am also in an overtraining situation right now..what are your syntoms, do you have muscle tenderness/soreness?

@clintonkinsey482 5 жыл бұрын

Thank you so much!! I've gone through 4 videos and this is the only one that got to the point.

@AussieAngeS 5 жыл бұрын

My sleeping habits have become better but previously they’ve not been so good. Thank you for this video John everything you said is very important.

@danielhose4851 5 жыл бұрын

Yes Yes Yes! Every video has so much information, I have to start a Mountain Dog note book!! Thank you Mr Meadows!

@timpan0 4 жыл бұрын

You are awesome. Period. Thanks for this! My brother actually laughed his fever away when he were young. It really helps. Thanks again for sharing this.

@TheDu6e 3 жыл бұрын

This is golden advice not only for training, but for a lot of life situations, thank you john :-)

@BernardN 5 жыл бұрын

I really appreciate all the videos that you do. And this video came at such great timing and speaks to me. I think I have hit a wall of overtraining. I have noticed that my grip strength has gotten worse and I am starting to have elbow and knee pain. Also quality of sleep tends to be poor. It's hard to stop training when you really enjoy it.

@chibixleon 2 жыл бұрын

Truly one of the best. I could listen to his life advice all day. Thank you again.

@kaminski3036 5 жыл бұрын

Thanks a lot! Everything is about balance all the elements of training stress, nutrition and recovery properly

@SuperSaiyanAsian 3 жыл бұрын

I watched one video and ended up binge watching. Such a great resource for information and insight!! Thanks mountaindog!! What a guy!

@Johnjay610 5 жыл бұрын

Great video John! You continue to educate. Much appreciated.

@therock3027 5 жыл бұрын

I’ve been eating most of carbohydrates peri workout and it’s definitely helped especially after training. Thanks John

@happyhayot 3 жыл бұрын

I did a deload 3 weeks ago and I have still felt over trained since. I'll follow your advice to increase calories. You talk like a great father, thanks for the advice.

@hunterbidenparmesanimports5633 2 жыл бұрын

Miss ya big guy !! The hi everybody knowing you were actually there on the other end made me look forward to hearing it daily. I Wasn’t a friend just a listener but miss the fatherly advice and listening to a great ,honest guy.

@davidec.4021 4 жыл бұрын

Solid gold advice for life in general. Thank you man.

@jackal7905 4 жыл бұрын

That stress part...Thank you, you're so awesome!

@laurenb916 5 жыл бұрын

You are so awesome John! I have been overtraining for a very long time, and am finally admitting it. Your voice is so soothing and it's obvious you care. Thank you for helping others and delivering educational and super informative content.

@mountaindog1 5 жыл бұрын

thank you!

@tengiztengiz4118 5 жыл бұрын

Great descriptions, great advices. Thanks.

@thegreatangel8251 5 жыл бұрын

Great video, fantastic information and advice. I am definitely one for OT’ing and lack of sleep which I need to work on. Thanks for the great content MD 👍

@mountaindog1 5 жыл бұрын

you bet

@RazvanSuican 5 жыл бұрын

Gold these two videos

@oxx-fit 5 жыл бұрын

Lack of sleep & stress are definitely my problem areas. Thanks for the tip

@wille7319 4 жыл бұрын

I have over-trained over a matter of years. I have learned how to control it better lately though, and I am getting back there. Thanks for sharing your knowledge. Love your stuff and the way you approach things. Stay safe, man.

@binchili Жыл бұрын

How do u get to know ur body and control?

@thatnoone 5 жыл бұрын

sharing this. thanks as always mr meadows

@fitnesssandee9432 3 жыл бұрын

Love your videos and your advice - thank you for sharing!

@rawbackmitchell 4 жыл бұрын

1 week into time off from gym. Issue is i work in a gym with just about every kind of kit around so it aint easy. Maybe another week. Sleep more. Eat more. Relax. Enjoy the odd pint/dessert. Stretch. Massage. Chiro. Dont take shit too serious. Take the odd risk and live a little.

@cantankerouspatriarch4981 5 жыл бұрын

Well said. Thanks John.

@lit2050 3 жыл бұрын

Thanks for this video i have been running on about 2 hours of sleep per night for the Pat three months and my gym performance has gone down and I just feel burnt out, getting injured more frequently, definitely going to follow your advice

@haroldburrell4973 5 жыл бұрын

Wow...this is some VERY good info here! Thanks a lot for this!

@southpawje 5 жыл бұрын

John Meadows has THE best muscle related videos on YT hands down, you can tell by the way he talks that he is genuine and really wants to help. Thanks man!

@mountaindog1 5 жыл бұрын

thank you!

@gunn1gunn2 4 жыл бұрын

Thank you, mountaindog1! Good stuff!

@pablothefirst4211 2 жыл бұрын

Needed this for quite a while.. thank you!!

@alexcorral5829 5 жыл бұрын

Loved this video. Thanks John!

@simoneulargiu8824 5 жыл бұрын

Hi mountain from sardinia! Thank you for share your information and experience, i really enjoy your videos, most especially your approach in how you talk about something like that! I don't know you but you look like a humble man! Thank you again.

@simoneulargiu8824 5 жыл бұрын

@Cthulhu now you do! And you should think to came here in summer! :)

@deadlyshizzno 5 жыл бұрын

It's super easy to make me laugh and I'm like the least stressed person I know. Can't speak for anyone else, but I can 100% agree with that last bit

@briancinganelli2119 4 жыл бұрын

I realize this is an old video of yours . I have really enjoyed your Mind set and the way you educate your viewers. I am most impressed with your age and physic. And understanding you have had surgery's and set backs that is most impressive and has given me a Boost i much needed after years of surgery's . Thanks Good Luck and Stay Strong my friend . 🏋️‍♂️

@ObscuredLotus 3 жыл бұрын

great information. Thank you for your work!

@jamiegoldenseal3826 2 жыл бұрын

thanks john really enjoyed the last one

@MsSimonsunburst 4 жыл бұрын

I'm so glad I've found this channel. 😎 This info is GOLD. Thank you!

@mountaindog1 4 жыл бұрын

welcome!

@lilmousa1 5 жыл бұрын

Appreciated video man, much love

@CodyLeciejewski Жыл бұрын

Love it, thank you for the awesome tips as always

@jkill13131313 8 ай бұрын

Wow. This guy actually knows what hes talking about. Kudos😊

@arpitk.bhardwaj7562 2 жыл бұрын

Much needed ..much needed....best video ❤️❤️❤️❤️❤️

@kerrancohen4150 3 жыл бұрын

Thank you for these great tips

@leroyb1876 Жыл бұрын

Love this man

@spuZDK 5 жыл бұрын

Can't thank you enough for these videos! :)

@jim6213 5 жыл бұрын

When you like your own comment XD

@SevensMarkedSeven 2 жыл бұрын

@@jim6213lol

@theblacksmith4192 5 жыл бұрын

always good content.. thanks for the tips

@brianmchenry8427 2 жыл бұрын

Thanks u helped me a lot I've been training for over a year with not one rest day I've been hurting myself an didn't even know it!

@petarpopov894 5 жыл бұрын

Great video... so true is everything you talking about

@hosainrashed8129 4 жыл бұрын

Now I understand what is overtraining and how does it happen. I might be a victim of it. Surely one of the most amazing bodybuilding videos. Thank you so much.

@riversavage5608 4 жыл бұрын

Lots of wisdom in that message.

@CollaborationNation 4 жыл бұрын

I was feeling fatigued every day after training. You helped me realize I was doing too much, I was pushing heavy weights going to failure with moderate-high volume. This week, I reduced the volume a bit, but kept the heavy weights, if not heavier, but did not go to failure. The workouts are great with explosive energy through out the whole workout. And I feel great, I dont feel drained the day after training! You definitely know what you are talking about, keep up the good work! I will be switching to your EAAs as soon as my BCAAs are gone.

@hapemokenela7388 3 жыл бұрын

Great information. Thanks

@hawk1548 5 жыл бұрын

Class is IN! 💪

@Leon-cp8vs 3 жыл бұрын

Verry good video about this subject overtraining is no joke thanks man!

@W34RD07 5 жыл бұрын

This is what I needed. It's awesome to see you read the comments and how you tell your fans how to treat them. This is awesome to see! An experienced bodybuilder who tells everything clearly and calmly how to probably treat an overtraining. Thanks for this awesome video! You're awesome!

@mountaindog1 5 жыл бұрын

thank you :)

@robertsaladino 5 жыл бұрын

Good sound advice.....along complete rest from training for a week...

@deezsquuezeorg 2 жыл бұрын

He won me over with this one. I've been listening to alot of his content lately. It so cool he left all this information behind. He's the only guy ill watch now. Not even Larry wheels

@kimberleyzammit8377 5 жыл бұрын

🙌🙌Super great strategies & tips. Thank you 🙏

@mountaindog1 5 жыл бұрын

you bet

@stanrock8015 5 жыл бұрын

Thank you. Bad tendonosis and PT couldn’t help much. Never heard of ART. Gonna look into it

@lauramarulanda9109 2 жыл бұрын

Thanks a million !!

@leadsafe2k 2 жыл бұрын

Solid advice thanks

@420protoman 5 жыл бұрын

my current job has me working friday nights , saturday mornings, saturday nights. and sunday mornings. i am not getting enough sleep for 2 days it messes me up always, i have been doing this job for 5 months now. i feel like it's messing up my gains. There are so many factors in life that can prevent you from training and being physically and mentally fit

@undefeatedwins110 5 жыл бұрын

420protoman bro you have to make a choice, serve yourself or serve your boss

@undefeatedwins110 5 жыл бұрын

The choice was hard for me but I ain’t no slave , I choice family love and strength 💪💪 money can suck my high testosterone d

@anthippo91 5 жыл бұрын

Exactly dude it comes to a point when one must decide to put physical/mental health first at the end of the day I would rather live a simple life and have my health over material assets.

@undefeatedwins110 5 жыл бұрын

Instead of working to the bone in a slave job hating your life , losing Be strong brother

@undefeatedwins110 5 жыл бұрын

anthippo91 well said my friend

@athanatos9648 3 жыл бұрын

Excellent advice 👍

@topoleanucristianclaudiu977 4 жыл бұрын

Well done... Thanks..

@funkaforfan 5 жыл бұрын

Fantastic video with simple and clear explanations. Helps sooo many people!

@darshia33 4 жыл бұрын

Thank you for the advice, nothing more frustrating then trying to hit it hard 6 times a week and developing bicep and patellar tendinitis. It’s nice to know you can rest lol

@jeffreyyeater1780 2 жыл бұрын

Man, what a great guy. So sad he left us so early .

@toiletduck403 5 жыл бұрын

Hello howling 💪Mad💪 mountaindog , When i watch your vids, you alway's so thoughtfull / zen and gentle in almost an funny way ^_^. When you talk or even listening to what other poeple have to say in your "how-to" vid tutorials, you do it with so much devotion. And that's what i like about you john. Especially the yes nodding scenes in your videos I find quite funny😁. You mentioned some great and to the point tips there in this video john, some of which i already "try" to apply & maintain since awhile ago. It's not always easy/clear what to do or not, when &/or why !! Thanks for another great 👍 and interesting episode of Howling 💪Mad💪 mountaindog1 🐺..ARH-WOOOOOOOOOOOOOOOOOOOO .

@mountaindog1 5 жыл бұрын

thank you :)

@MikeDeeee420 2 жыл бұрын

This man was a legend and will be go down in history as a great person. It sucks seeing idiots getting hundreds of thousands of likes for click bait but information gold like this is so low. Get at it!

@scotlynhatt 5 жыл бұрын

Thank you John. Pushing the training and staying in the sweet spot with all of the things you mention is certainly a challange. What sort of ART therapist did you see about your arms?

@mountaindog1 5 жыл бұрын

active release technique specialty

@tedwhite9359 5 жыл бұрын

I scaled back on my training time and effort. Lost body fat gained energy and focus.

@adfadfewfrewafawefaw 5 жыл бұрын

If you want to learn more about recovery i'd suggest looking into Dr. Jack Kruse's work on how mitochondria gets damaged and how to prevent that. He has a bunch of videos on youtube

@MarkusJunnikkala 5 жыл бұрын

Good advice. Definitely more room for discussion on this topic. The hardest part for me is to have the humility to do the things that I know are good for me, even if they don't seem as important or a big deal in the moment. It can be easy to let small things slide here and there, like sleeping times and recovery work. It can also be difficult not to stress about doing all the things that are good for you. There's a balance to be struck there, to have discipline, patience, and humility to do the things that you know to be good for you, but also to let go of obsession and stress within those restrictions.

@arbenkrasniqi9271 2 жыл бұрын

Great advice Sir, you will be missed

@mrhagofication66 2 жыл бұрын

Most useful video I've every seen.

@Rani_Ibrahim 4 жыл бұрын

Thank you

@berniediveley625 5 жыл бұрын

Thanks

@CTX50 3 жыл бұрын

I can relate to this. I've been taking every set to failure. By the 4th set my muscles are completely deflated. Very frustrating

@sabertoothwallaby2937 Жыл бұрын

Oh yeah well I had adrenal fatigue

@elmaxlife 4 ай бұрын

@@sabertoothwallaby2937hi, how did you treat that adrenal fatigue ?

@Arcese1 4 жыл бұрын

liking all of the komments, what a legend !

@formulaish 2 жыл бұрын

RIP John - So sad you are gone !

@vinceh9837 5 жыл бұрын

As somebody who currently works nights I tend to manage between 5-7 hours sleep during the day during my working week..Training in the evening and then work on the night for 10 and a 1/2 hours,I no that without just enough sleep (id need at least 6 hours) and without serious amounts of food (my main 3 meals and snacks inbetween)..without Coffee and pre workout aswell as a protein shake without all that I wouldn't be able to handle 5 days training per week at between an hour and a half to two hours per session,If I do feel over trained or weak I will move my days I train around and would always prefer that option but would take an extra day off training and do 4 sessions/training days to recover enough if needs be.

@Noonoo22 2 жыл бұрын

Well explained. 🤩🤩🤩

@soniczforever5470 3 жыл бұрын

Great advice. I overtrained walking. I'm at 15000-20000 steps strict diet. I got exactly 4 hours sleep recently and bloated up by half a stone in 2 weeks. I started with plateau in fat loss then gained fluid over 2 months for each few thousand I added 2-3 pounds despite being very fastidious with tracking would even photograph my daily intake double check. Overtraining is one issue I'd be at risk for, I went from 6k to 10000 steps and I supsect I got overtraining as I ran 3 times a week and my intake was a bit low. I've had success at 70000 steps a day over 2 days. I have found 7 days off resolves severe overtraining but a rest day 2x a week is needed but can't confirm as its just one experience. I was at my leanest with 2 days off a week. Its hard to break but advice is legit based on experiences since 2014 . Ive seen athletes do this and they struggle and are miserable . I'm going to take an average for the week and try cut by that along with a day off. I feel weird about doing less than 7k but I would do that if required.