How to Survive on a College Student Budget while Still Buying Supplements

supplements on a college budget

If you are a typical broke college student or recent graduate, then you certainly do not have any extra money to throw around. And for those of us concerned about working out and keeping healthy, there is one huge additional expense that eats into our food budget: supplements.

Come on, you are already paying through the nose for tuition, books, and room and board. You do not need to keep paying more than you should for these big name-brand supplements. Do not sacrifice your monthly or weekly food budget any more, forcing yourself to live on ramen noodles and that famous protein pill that you just have to have.

Did you know that most nationally-known big-brand supplements cost a lot more than they need to? A large portion of the product prices are based on the flashy packaging that you see in the stores and the magazine ads which are meant to catch your eye. Well, who do you think pays for all that? You do through higher prices.

Beating the System:

The first step to getting around the seeming monopoly of these big brands is to step back and consider what you really need. It might not be as easy to do as it seems, especially since the big supplement companies have been brainwashing you into thinking that you really NEED their stuff. A solid research tool is the site Examine.com. Spend a little bit of time here and you will have a much clearer idea of what you ultimately “need” in terms of supplementation. It will most likely be a lot less than you thought.

After doing this research, let’s say you have decided to buy beta-alanine, creatine monohydrate, and bulk caffeine powder. It should also be pointed out here that the powder versions tend to be the most economical. You not only end up spending less money on a cost per use basis, but you generally get a lot more product as well. Sure, it is a little less convenient to actually take an extra couple seconds and mix this up in a blender or by hand, but the significant savings are certainly worth it.

Your Supplement War Chest:

The first supplement you decided upon was Beta-Alanine. This is a non-essential amino acid which is a hybrid between powerful neurotransmitters L-glycine and GABA. When it is consumed as a dietary supplement, beta-alanine is transported into your skeletal muscles through the use of sodium and chloride. Once it enters into the muscle, it binds with the essential amino acid histidine and forms the dipeptide carnosine. Without getting overly technical, by increasing the muscular concentrations of carnosine, it helps to fight off muscular fatigue. This fight allows you to train harder and longer before getting tired.

The second supplement chosen was bulk creatine monohydrate powder. Creatine is one of most well-researched supplements around and it just plain works. Creatine helps to increase the body’s ability to produce energy. This energy is transported directly into the working muscle cells, which allows you to train harder, longer, and even more often. You will likely find yourself being able to lift an extra rep or two, or add 5 more pounds to the bar.

The third supplement you are using is bulk caffeine powder. Of course everyone knows that coffee and tea have naturally-occurring amounts of caffeine in them. But as a supplement, caffeine powder is actually quite useful and effective. This usefulness includes being able to increase the capacity of a workload someone can handle and building extra muscle fibers. These increases will allow you to have more energy, work out more intensely, have increased alertness and endurance, and improve your concentration. Many people will also see an increased uptake of oxygen and it can help to spare glycogen usage.

Give these a try and we think you will find out very quickly that you can still have some money left over for other things. Things like eating and paying for school!

Boosting Testosterone on a Budget

natural ways to boost testosterone

Testosterone is a hormone that you could consider to be the essence of men. While the hormone is found in females as well, men’s elevated testosterone levels are a large portion of what makes them different from women.

From increased muscle and bone size to libido and energy levels, testosterone is one of the most important hormones for men to optimize, especially active or aging men.

There are a few ways to regulate and boost testosterone. Activity levels, diet, and sleep are all essential to proper testosterone levels, but supplementation can play a large role as well. Knowing this fact, many supplement companies have created testosterone-boosting supplements that sometimes cost a fortune.

Luckily, these expensive supplements aren’t the only option and there are some individual supplements that can help you boost your testosterone without breaking the bank.

Benefits and Importance of Optimal Testosterone Levels

Before we discuss the individual supplements that can boost testosterone, let’s lay some more detailed groundwork for why proper levels are so important. As mentioned above, testosterone is found in both men and women, but for men the impact is far greater. When men with low testosterone achieve optimal levels of testosterone, they describe it as if they were truly awake for the first time ever and are ready to conquer the world. Are you ready?

Testosterone is responsible for:

  • General Mood and Energy Levels. Low testosterone levels have been linked to sadness and feelings of sluggishness.
  • Libido. As a sex hormone, testosterone is in charge of driving libido. Low sex drive and sexual difficulty are often symptoms of low testosterone.
  • Muscle Growth. Testosterone increases protein synthesis, resulting in faster recovery and muscular gains.
  • Bone Strength. Testosterone increases bone density. Elderly men with low bone density have also been shown to have low testosterone levels.
  • Hearth Health. Doctors are finding evidence that cardiovascular disease can be prevented when testosterone levels are healthy.
  • Body Fat Regulation. Testosterone regulates many other hormones that impact body composition and there’s a correlation between bodyfat and testosterone.

Best Testosterone Boosters

Now that we’ve established that every man should optimize his testosterone levels, let’s look at some inexpensive supplements that can boost testosterone and libido.

DHEA

DHEA is a hormone naturally produced in a few places in the human body and is the most prominent steroid hormone in humans. It serves a number of functions, but the most important is its impact as a precursor to sex hormones including testosterone.

Natural production peaks around 25 years old and can decrease with age. There have been a few studies that show the impact and benefits of DHEA for men.

One study showed that DHEA raised free-testosterone levels following high-intensity exercise. Another study showed that daily treatment with 100mg resulted in positive body composition and strength gains in males only. With the former study in mind, recommended dosages can range from 25-100mg/day.

Arginine

While arginine isn’t linked specifically to testosterone, it has been shown to help boost libido and is a popular pre-workout supplement. Arginine creates NO (nitric oxide) within the body, which dilates blood vessels.

During a workout, this dilation helps to drive more nutrients to the muscle. It also helps to improve overall circulation, which is essential for proper sexual function. In one placebo-controlled study, men were given arginine for six weeks.

At the conclusion, the arginine group reported improved sexual performance. The measured results showed nitric oxide levels that began low and doubled within the six week period. For libido and exercise performance, recommended dosages start around 5-6g daily.

Tribulis Terrestris

While it has many regional nicknames, the herb known as tribulis terrestris is regarded by some as the holy grail of natural testosterone boosters.

Tribulis is used for erectile dysfunction, libido boosts, strength improvement, exercise performance, and overall testosterone boosts. For men, the potential upside of this supplement makes tribulis a must-try.

Like other super-herbs, it has other potential benefits as well, like improved mood and chronic fatigue relief. Dosage and cycling can vary since it may be considered adaptogenic, but starting dosages are around 85-250mg/day. Since it’s an herb that goes through a process, it’s also important to get a high quality source for maximum effectiveness.

The best thing about these supplements is that they shouldn’t counteract each other and would make a great stack. The mechanisms of action for each are so different that combining the three as a daily testosterone-boosting stack would make a fantastic way to improve your health, libido. and testosterone levels without spending a fortune.

Colon Cleanse Benefits

The modern diet is low in fiber and high in protein, fat, and chemicals. This diet can lead to improper digestion, absorption, and elimination. Furthermore, this diet can lead to a buildup of hard plaque like material on the lining of the colon. As this buildup occurs, the plaque also begins accumulating toxins and other poisons that can lead to a whole host of other problems like fatigue, headaches, gas, menstrual problems, and many more. Sadly, the health of our colon is often taken for granted. Making sure to go through an occasional colon cleansetreatment can have a lot of positive benefits.

Colon Cleanse – Makes More Effective Digestion:

After the colon is cleansed, your bowels are clear and this clearing allows waste material to pass through your system, rather than being trapped by the already existing plaque. The entire digestive system becomes more effective. The cleanse also removes all of the toxins and poisons which had been accumulating on the walls of the colon.

Prevents Constipation:

Did you know that constipation can also lead to things like hemorrhoids and varicose veins? When you are not regular and constipation becomes more frequent, you can experience a sluggish digestive response and leave waste in the system longer. As waste is left to fester, the release of toxins into the bloodstream increases. Cleansing the colon can help to eliminate all of these issues.

Increases Energy:

The body is an amazing machine that adapts to almost anything. When there is plaque and waste buildup in the colon, the body devotes more energy to push additional waste products through and be eliminated. Once the colon is cleansed, however, this extra energy reserve is freed and can then be applied to other parts of the body. Very often, it is possible to see noticeable improvements in sleep quality as well as energy levels.

Improves Concentration:

When the colon contains dangerous build ups of plaque and other waste materials, it is very difficult to obtain the proper amount of vitamin and mineral absorption. This difficulty is true even if you are eating a healthy diet. Once a cleanse is completed, however, vitamin and mineral absorption improve, leading to a significant improvement in terms of feeling alert and focused.

Colon Cleansing for Weight Loss:

The colon contains a lot of weight. Completely empty it weighs about 4 pounds, but can hold up to 8 meals worth of food, and this weight is before digestion even begins. Removing all of this waste material from the colon can cause a weight loss of up to 20 pounds within a matter of days. Not to mention the fact that things will be more efficient now and moving through the colon at a faster pace.

Are Probiotics a Necessary Addition to a Diet?

You have no doubt been hearing all about the virtues and benefits of ingredients called Probiotics. Probiotics are helpful forms of bacteria that are already present in your gut and bowels. These micro-organisms can actually help the body to maintain good health and possibly even help to fight off illness. But the main question is whether or not these ingredients, which can be obtained in supplement form, are a necessary addition to a diet.

What are Probiotics?

Starting at the beginning, Probiotics are micro-organisms that live in your gut and bowels as a type of “good” bacteria that are thought to help with digestion and even offer protection from more harmful bacteria. They are also found in foods like yogurt, sauerkraut, and kimchi, as well as nutritional supplements. They are found in many different types of fermented foods, which in the past made up a much larger part of the typical diet than they do today.

Health Benefits of Probiotics:

Probiotics play a helpful role in the digestive tract. They act to maintain a good and healthy balance between both good and harmful bacteria. Of course, this action also means that sometimes they need to work harder due to our poor food choices, stress, lack of sleep, and use of toxins. When we have the proper amount of Probiotics in our system, they filter out and eliminate other harmful bacteria, toxins, chemicals, and waste products. Probiotics also help to absorb things we do need like vitamins and nutrients, along with delivering them where needed.

The correct amount of Probiotics and balance with the harmful bacteria is also important for our immune system health. When out of balance, problems occur. Adding Probiotics to our diet is certainly an easy way to help ensure this balance is maintained.

Conclusion—Are They Needed?

Whether or not Probiotics are a necessary addition to your diet really depends upon your current state of health. For most people, they would certainly be a help. If you are in doubt about whether or not they can help, it is better to give them a try than continue waiting and doing nothing.

Ways to Counteract Cortisol Build-Up during Exercise

cortisol during exercise

Have you ever wondered why it seems so difficult to build muscle? Are all those hours in the gym just not having as strong an effect as you had hoped or even any effect at all? More than likely, this issue will have something to do with Cortisol buildup. Indeed, scientists have known for years that elevated levels of this hormone interfere with all kinds of functions including learning and memory, immune function, weight control, blood pressure, and may even increase sadness.  Some supplements show promise in reducing Cortisol during exercise.

An article on Bodybuilding.com entitled “The Implications of Cortisol Release” discusses how Cortisol works. However, to make things easier for you, we have created a short “beginner’s guide” to Cortisol, if you will. Read on to find out more!

What is Cortisol?

Cortisol is the primary stress hormone within the body. It is released as part of the body adapting to conditions whenever a threat is sensed. This reaction is also often called the “fight or flight” response. Unfortunately, as far as weight training is concerned, the hormone has a negative effect. It is catabolic, meaning that it actually works to break down muscles. This breakdown happens due to the fact that it reduces protein synthesis and prevents tissue growth. This breakdown generally begins occurring after about one hour of continuous exercise.

Total Workouts under an Hour:

So, the first thing that we can do to limit the buildup of Cortisol during exercise is to limit the time that we exercise. Try to keep the total workout to under an hour. Obviously, this limit might not be possible every time or for everyone, but the longer you go, the more of a problem Cortisol will become. An alternative to this shortening would be to take supplements during the workout that help to naturally raise or at least maintain testosterone levels such as D-Aspartic Acid, Horny Goat Weed, Tribulus Terrestris, or even Boron.

Limit the Cardio:

Although cardio time should be counted in the hour for the limit on workouts, it deserves special mention. The problem is that cardiovascular training causes the body to release Cortisol much faster than weight training. So, limit the time on the bike or treadmill. One option is to do your cardiovascular work on days that you do not lift weights.

Good Nutritional Habits:

The best way to eat in terms of Cortisol release is to consume more small meals throughout the day. In other words, take the same amount of food, but instead of having three relatively large meals, eat 5 or 6 smaller meals. Breakfast and the meal immediately following the workout are the most important. Also, make sure everything is balanced, since a good combination of carbohydrates, protein, and fat has been shown to help control Cortisol levels the best.

 

For the entire Bodybuilding.com article, click here.

Stevia vs Sugar vs Other Artificial Sweeteners

The Problem with Sugar:

There is certainly a lot of discussion today regarding sugar. No matter what your opinion is regarding its use, there are certain facts which simply cannot be ignored. For example, refined sugar will make you fat. Also, Americans as a whole are consuming more sugar now than ever before. Prior to World War II, the average American consumed around 20 grams per day. Today this number is over 55 grams a day…and adolescents consume even more, up to 75 grams per day!

Sugar has calories, and the more you consume, the more detrimental are its additional effects. These effects include damaging the teeth and causing more food cravings especially foods full of more sugar. Too much sugar has a clear link to developing diabetes, hypertension, and a number of other degenerative conditions.

Stevia vs Sugar:

On the other hand, Stevia is often touted as a sugar substitute. Stevia is actually a natural sweetener derived from a plant grown in South America. It comes in many different forms, with the most popular being white powder extract (but you can also find dried leaves, liquid extracts, or even small cube-like pellets). Recently, a Stevia-based sweetener called SweetLeaf won the Stevia Tasteful Award at the World Stevia Organization.

There are some significant differences when Stevia is compared with sugar and even other artificial sweeteners. It is very strong, so a little really does go a long way. Also, Stevia has no calories. Unlike the addictive nature of sugar, Stevia does not cause additional cravings. In fact, research shows that it even helps to reduce food cravings. Plus, it does not harm your teeth like sugar does. Stevia actually rates as a zero on the glycemic index, meaning that it is completely safe for diabetics; it will not raise your sugar level at all. Studies also show that if you suffer from hypertension (high blood pressure), Stevia may be able to help.

Artificial Sweeteners:

These sweeteners are basically synthetic sugar substitutes derived from naturally occurring substances. In some cases, they may even include some type of sugar itself. They are also, like Stevia, many times sweeter than sugar. The main benefit of these when compared to sugar is the fact that they contain very few calories. They are widely used now in processed foods like sodas, candies, puddings, and other types of foods.

There are a lot of different varieties of artificial sweeteners. These types range from aspartame to neotame to saccharin. A lot of testing and research has been done on these to determine safety and there is still a lot of controversy. While they may contain very few calories and be helpful from a weight control aspect and be a good alternative for diabetics, there are some health concerns as well. These concerns go all the way back to tests conducted in the 1970s on saccharin which indicated a possible cancer risk (more recent research seems to argue against that conclusion).

Bottom Line:

It seems clear that avoiding actual sugar will help to improve overall health. Stevia is actually a very sound alternative to sugar. Artificial sweeteners do have some controversy surrounding them, so it ultimately will depend upon each person doing their own research and discovering which works best for them.

Compound Lifts versus Isolation Lifts

compound lifts

A long-standing debate in the world of weight lifting and exercise is between what types of weight-lifting exercises to use. The two choices are generally broken into either compound lifts or isolation lifts. Each of these has pros and cons to consider before making a final decision. Another thing to consider is what type of training you are going to be using as well as the reason for training. For example, someone who is training for football will have different concerns than a competitive body builder. Either way, do not neglect your preworkout nutrition, as it is important for any serious weight lifter.

What are Compound Lifts?

Compound lifts are those which use multiple joints in an effort to work several different muscles or muscle groups at the same time. The best example of such an exercise is the squat. This seemingly simple movement is really anything but. It can be felt in the quadriceps, hamstrings, calves, glutes, lower back, and even your core.

What are Isolation Lifts?

Isolation lifts are those which work only one muscle or muscle groups at a time along with only one joint. A great example of an isolation movement would be the biceps curl. Curling a single dumbell or performing this movement on a machine will really only work the biceps and its tie-in or connecting muscles.

Why Use Compound Lifts?

There are a lot of great reasons to use compound lifts. Since they work more of the body it usually means more calories burned and simulates real-world movements and activities. It also serves to improve things like coordination, reaction time, balance, joint stability, and it decreases the risk of injury. Additionally, it keeps your heart rate up and offers cardiovascular benefits. Plus, you will be able to lift more weight and train harder.

Why Use Isolation Lifts?

The best reason to use isolation lifts is to correct muscular imbalances or weaknesses. This imbalance is often created by injury, so isolation lifts can help you to recover. In many cases after an injury the hurt muscle needs to be retrained and isolation movements can really do this retraining much more effectively. Many people also use these types of movements when wanting to focus on a particular muscle or muscle group. For example, a bodybuilder getting ready for a contest might feel that their biceps are a little small in relation to their shoulders, so they spend some time doing curls and maybe even chin-ups.

Conclusion—Which is Best:

In general, compound lifts should be used much more often. These are going to be the bread-and-butter or foundation of your training routine. They will help to build more muscle, strength, power, and provide a good base to build upon. Isolation lifts can be used from time to time, but they should be seen more as finishing pieces.

Supplements to Increase Vascularity

There are many powerful vascularity supplements

It seems like every bodybuilder and weightlifter wants to have a more vascular appearance. In other words, they want the added impressiveness of bulging veins on a massive and ripped body. This vascularity certainly shows to the world that you are a beast.

Of course, a lot about how much veins can be shown is determined by genetics. Even still, everyone can work hard at building larger veins and making them stand out. Plus there are some supplements that can aid in this task. Some are vasodilators, some improve blood flow, and others increase pumps.

Citrulline Malate:

Supplements and Vascularity Benefits
Citrulline Malate

  • Vasodilator
  • Maintains energy levels in muscles
  • Promotes release of nitric acid to increase pumps

CoQ10

  • Poweful antioxidant
  • Removes free radicals, improving blood flow

Nitric Oxide

  • Enhances blood flow and opens up veins

Creatine

  • Boosts energy and muscle pumps
  • Improves blood flow

One of the best vascular aids currently on the market is Citrulline Malate supplement. This supplement operates as a key intermediary in the urea cycle and helps to rid the body of both ammonia and lactic acid, which helps to maintain energy levels in working muscle cells. It is also known for promoting the release of nitric acid, which is thought to be responsible for increasing the intensity of pumps. It also acts as a vasodilator, helping blood vessels to open and expand.

The best way to take this supplement is right before your workout (about 30 minutes before training). The generally accepted dosage range is between 5 and 8 grams.

CoQ10:

Co-Enzyme Q10 is also thought to be a very effective vascular enhancing agent. This enhancement is especially true when it is taken as part of your pre-workout supplementation routine. Additionally, it is a powerful antioxidant and can help to rid the body of numerous poisons and toxins. An even more potent form of this powerful enzyme is Ubiquinol. These supplements are both thought to work by their removal of free radicals in the body, making blood flow much more efficient.

Nitric Oxide:

Another very popular method for increasing vascularity with vascularity supplements is the use of Nitric Oxide or NO enhancers. There are a number of these which have, in recent years, been touted as some powerful pre-workout drinks or energy supplements. Probably the most effective of these has been BSN NO Xplode. The Nitric Oxide has the capability of enhancing blood flow and opening up the veins.

Creatine:

This supplement is well known for the ability to increase energy. Since it is also a nitrogenous substance, the thought is that this partly explains its positive effects on muscle pumps and improved blood flow. Athletes in all sports, from strength to skill and speed events, have taken notice of a number of benefits of Creatine including the ability to produce a more vascular look.

How to Increase Vascularity

All of the above presupposes hard training and an effective nutritional routine. Obviously, in order to achieve a goal like added vascularity you really need to support the body. In addition to training and nutrition, make sure to get enough rest and sleep; rest time is when recovery and muscle/vein building actually occurs.

Combining Choline and Betaine for Overall Health and Wellness

Choline and Betaine Anhydrous are two seemingly unrelated supplements. However, both of these compounds are very effective at reducing inflammation and homocysteine in the body. These are two of the major risk factors for heart issues. By adding this supplement combination to your routine, it may be possible to help insulate yourself against some heart issues.

What is Choline?

Choline is an essential nutrient and a member of the vitamin-B family (although not strictly a vitamin itself). It must be consumed through the diet or in choline supplements in order to maintain good health. Most of this nutrient in the body is found within specialized fat molecules known as phospholipids (lecithin). The phospholipids are essential in building the structural integrity of all human cell membranes. Choline metabolites are also thought to be cell-signaling molecules. It is also a direct precursor to the powerful neurotransmitter Acetylcholine, which is vital to a number of cognitive processes including memory formation, learning capacity, attention, and focus.

What is Betaine Anhydrous?

Betaine anhydrous is also known as trimethylglycine (a tmg supplement). This supplement is made within the body and it is involved in liver function, cellular reproduction, and the production of carnitine. Perhaps most importantly, it helps the body to metabolize homocysteine, an important amino acid. In fact, too much of this amino acid can build up in the body and lead to heart problems.

Betaine supplements are usually manufactured as the result of sugar beet processing and available in powder, tablet, and capsule formulations. It is also interesting to note that there is some evidence suggesting this supplement can help to fight against the buildup of harmful fatty acid deposits in the liver.

Using Choline and Betaine Together:

Although there might not seem to be a strong connection between choline and betaine supplementation, this combination may be very useful at helping to prevent heart issues. They apparently are capable of working in tandem to help reduce inflammation and a number of other risk factors.

Overtraining: Myth or Reality?

overtraining is a myth

Is Overtraining a Myth?

One of the discussions that comes up often in online forums and blogs regarding weight lifting, exercise, and physical training is the idea of overtraining. There are people adamant on both sides of the issue, with some saying that overtraining is a myth and others saying that it is indeed reality. What is the truth about the overtraining myth? It might help to take a look at what this state actually is, how it is reached, and how to avoid it.

What is Overtraining?

Using Supplements to Support Your Muscles

Your body needs fuel to keep up with the demands of a rigorous training regimen. It also needs sleep to properly repair muscles. Without these two factors, you can easily suffer from overtraining.

  • Whey Protein: This will help your muscles repair after an intense workout.
  • Citrulline Malate: This helps buffer acid, but it’s main benefit is reducing muscle soreness.
  • Melatonin: This is an excellent sleep aid. If you have trouble falling and staying asleep, your muscles will not have an adequate opportunity to properly repair.

To answer that question, let’s look at the basic components of overtraining. Overtraining is the result of chronic fatigue, whether this is physical or mental (as in central nervous system fatigue), there is no distinction. Often times people will just try to shrug of the condition or work through it, but that is in fact the second component of overtraining, the desire to keep going, despite the growing list of problems.

Unpleasant stuff will happen once you are in this situation. It could mean the loss of strength, muscle mass, and endurance. Your appetite could be affected, motivation may plummet, and even irritability (you may find yourself get angry over nothing very easily) could arise.

On top of these possible symptoms, continuing to push yourself could cause much worse problems. Your immune system can become weakened, you could develop sleep or eating disorders, your resting heart rate could change, stomach and gastrointestinal issues could arise, even your blood pressure or respiratory patterns can become negatively impacted.

While overtraining is indeed a reality for most people, there are certain notable exceptions. There are several training systems that involve using incredibly high intensity training methods. There is even a Bulgarian method that involves training with maxes almost every day. It should go without saying that methods such as these may not be for everyone and almost certainly come with an increased risk. So, while overtraining is a reality, how you reach this state can also be an important factor.

How an Overtrained State is Reached:

There are really several factors involved in how one reaches such a state. The first factor is food. You need to be eating the proper types of food and amounts of them to support your level of training. If you do not eat enough, overtraining will almost definitely occur at some point. Of course, this lack of nourishment will be determined by a number of different factors such as vitamins, levels and rate of depletion of your glycogen stores, etc.

Another very important factor is rest. Sleep not only helps us to feel more refreshed but it helps keep the heart and blood vessels healthy, releases growth hormone, strengthens the immune system, regulates appetite, weight, and controls blood glucose levels. Not to mention that during sleep the muscles recover and grow.

Your routine itself is also critical. In other words, it should be reasonable. Doing 20 sets of curls, 20 sets of bench presses, and 25 sets of rows is not reasonable unless you have a death wish. More is not always better, sometimes it’s best to take a slow and steady approach. Your routine must allow for a reasonable amount of time to recuperate, as recovery is very important in strength training.

How to Avoid Overtraining:

Is overtraining a myth?If you feel like you are in an overtrained state, the first step is to simply recognize it. Of course, this is easier said than done in many cases. The key to knowing that you’re overtraining is the constant feeling of exhaustion and progress coming to an almost non-existent stand still. The possibility that you may be overtraining should seriously be considered if this is the case.

The easiest way to get yourself out of such a situation is by taking time off from training. This break may be difficult to do for many people, but it really allows your body to sort of reset itself. Depending on how overtrained you are, this break could be as simple as adding a recovery day or two to your schedule or as severe as a 2 to 4 week layoff. Of course this all depends on the person, so take the action that you think would be the most beneficial and make sure that you feel one hundred percent before resuming your routine.

Sources

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/
  • https://www.acsm.org/docs/current-comments/overtrainwithresistance.pdf
  • https://www.rice.edu/~jenky/sports/overtraining.html