What is the Over-training?

The human body is a machine, it needs maintenance & needs to be treated well. So when putting a long period training program, you need to include the rest / sleep times.
Rest means to takes week at least off from workout, to rest your joints, ligaments & tendons.
Sleep means that you have to sleep at least 6 hours to recover your muscles from heavy workout because as we all know that muscles grow during sleep.

Many of us are trying to push the workout into high limits to push the muscles to grow & that is totally right, but don't go to the over-training zone.
what is the over-training?

• Its when you feel that you are doing everything right but you didn't get any muscles growth or any good results. its means something wrong.
• It also the feeling that you start losing your power.  
• Also when you an injury when doing an easy workout, it means your muscles are weak at this point.
• Over-training is also when you start not to feel the usual muscles pain after training, it means that the workout is gone away.

So what to do when you feel the over-training?

• Stop working out.
• Take a rest (week or more) & sleep well
• Follow a diet full of fibers / protein, & drink plenty of water.
• Make a deep tissue massage sessions to release the pain away.
• Wright down new training program (light weight / high reps).
• Do another activity like swimming.

Working out hard is a must, but being smart is more important....