REST AND OVERTRAINING

Why is rest so important?

Many bodybuilders think that the results are obtained in the gym while you perform your exercise routine, but that is not true, the results are obtained in your rest time, nothing is served hours and hours of training if you do not have a good time. Rest to get the best results and the best performance.



To get the best results both in your performance and physically, whether to gain muscle mass, define your muscles or lose weight you have to work hard, good training accompanied by a good diet and clear a good rest between periods of training, lack rest can cause the opposite effect to not perform the routine as you should do since you are weak because your muscles did not have the necessary time to rest.

Therefore it is very important that you understand that you need a good rest to get the best results, otherwise you will be spending your time in the gym without the desired results.

A workout in the gym breaks the muscle fibers and only a good rest can repair them, therefore a good rest makes you stronger and allows you to lift higher and higher weights and perform more repetitions. We know that this is very necessary to gain muscle mass.

Another reason why rest is so important, is that while you sleep your body releases growth hormone, which acts while you sleep helping you in recovery.

Do not think that if your training is cardiovascular or aerobic your body requires less recovery time or does not require recovery, your muscles require the same rest time as if you trained with weights.

The body will store less glycogen which is why you will look flat when you overtrain. If this imbalance between intense excess training and inadequate recovery (rest) time persists then performance will decline.

Without proper recovery time, not only will you reach a plateau performance, but you will also run the risk of injury, and may even experience reduced performance (less strength and less endurance).

FACTORS THAT INSIDE YOUR RECOVERY:

The recovery time will be determined by the time and intensity of your training, that is, how hard you trained today.

• The stress that is generated with a good routine

• The stress that is generated with a good routine

• Sleep, at least 7 hours a day

• Nutrition, good nutrition improves your recovery time

• Physical condition, the better your physical condition, the better your recovery time will be

• Emotional state.

I have been training as a bodybuilder for more than 10 years and I know that the average recovery time is 48 hours, of course I have colleagues who train only once a week and they look great, so it is very important that you listen to your body and see what is your ideal rest time between workouts, try 48 hours and extend the time depending on your physical changes.



Overtraining can be localized if you perform one or two muscles per day of training or general if you perform activities such as sports where you work several muscle groups at the same time, this would become the most dangerous as it affects your entire body.

HORMONE CORTISOL:

Do not forget that the hormone cortisol, also called stress hormone is released before prolonged and hard-work routines, the hormone prevents muscle repair and also reduces testosterone levels, inhibits protein synthesis therefore inhibits muscle growth, loss of weight or muscular definition. It also reduces the natural ability of the body to synthesize fats, therefore you can increase your fat levels obtaining a negative effect and contrary to your goal.

NEGATIVE EFFECTS:

The negative effects may include:

  • Reduced growth hormone (GH) release, which related to reduced muscle mass and strength, increased fat tissue, a weakened immune system and other health declines.
  • Reduce protein synthesis.
  • Increased protein breakdown, which can lead to muscle loss, bone loss, arthritis, and overall muscle weakness.
  • Immune system compromise with increased risk to infections, certain and disease.
  • Thyroid function impairment resulting in decreased metabolism, and increased fat storage.
  • Glucose utilization and insulin function impairment resulting in higher blood sugar levels.
  • Salt and water are retention, which can raise blood pressure (this can be deadly if anabolic aids which can also raise blood pressure through fluid retention are also used).
  • Increased blood cholesterol and triglyceride levels increasing the risk for heart disease.
  • Disrupted sleep patterns.

In conclusion from experience I recommend a period of 48 to 72 hours of rest, after a strong workout, you also need at least 7 hours sleeping better if they are more hours, a good diet high in protein and low in fat.

To avoid the negative effect of overtraining I recommend consuming supplements that can help them avoiding the catabolic effect of over-nutrition, proteins, carbohydrates, amino acids, vitamins and minerals. The balance of these is also essential for good development.



So eat well and sleep well, they are the key to every bodybuilder, I hope you tell me your experience, I would like to know how you are doing, regards.

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