Too Much of a Good Thing- Michael J. Sokol

Sometimes we can become overzealous when trying to get in the best shape possible.  Although it seems difficult to imagine, when you push yourself too hard, it can lead to what’s called, “Overtraining Syndrome.”  

Although younger adults have a greater ability to recover than someone past age 30, nobody is immune to Overtraining Syndrome.  Overtraining Syndrome generally occurs when one trains beyond the body’s ability to recover.  Without adequate rest and recovery, training too hard can actually decrease performance.  Athletic conditioning requires a balance between overload and recovery.  Too much overload with too little recovery can result in physical and psychological symptoms of Overtraining Syndrome.  Generally each muscle group trained requires 24-48 hours of recovery time.  Each person differs in their limits, so each person should watch for the symptoms listed below. 

Symptoms of Overtraining Syndrome include:

1. Feeling tired, drained or a lack of energy
2. Mild and persistent muscle soreness, and/or general aches and pains
3. Muscle and joint pain
4. Increased incidence of injuries
5. Decrease in performance, training capacity or ability to train intensely
6. Insomnia
7. Headaches
8. Irritability or moodiness
9. Depression
10. Mental breakdown
11. Decreased immunity or increase in susceptibility to infections or sickness such as colds
12. Loss of enthusiasm toward exercise
13. Decreased appetite
14. A compulsive need to exercise more

My best advice is:  “no brain, no gain” rather than “no pain, no gain.”  Try to change your routine monthly, and rest more.  Most people who are in the best shape have learned that they generally need more rest, rather than more exercise.  If you suspect you are overtraining, reduce or stop exercising and rest for a few days.  Drink plenty of fluids.  Increase your calorie intake to make sure it equals calorie expenditure.  Make sure you are eating balanced meals and snacks (i.e., a handful each of protein, veggies and carbs at every meal/snack).  A massage can also help you recharge overworked muscles.

About the author:  Michael J. Sokol is a personal trainer and the owner of One-on-One Fitness Personal Training Service, Inc.  He has over 20 years of fitness and nutrition experience.  Michael was named one of the “100 best trainers in America” by Men’s Journal Magazine two years in a row and has achieved a 100% success rate with his clients who have completed his 3-month programs.  For more information on Michael’s personal training services, see www.USAgetFit.com or visit One-on-One Fitness on Facebook at http://www.facebook.com/pages/One-on-One-Fitness-Personal-Training-Service-Inc/130401003704485?sk=wall

Get in Shape for Bathing Suit Season- Michael J. Sokol

Contributed by Michael J. Sokol, One on One Fitness
World Wide Web:
www.USAgetFit.com
www.ChicagoGetFit.com
www.AZgetFit.com

For this article's original link, go to: http://articles.chicagotribune.com/2007-04-25/news/0704250736_1_meal-burn-iceberg-lettuce

Personal trainer Michael Sokol said he knows the optimal way get in swimsuit shape ASAP.
"Within a week you will start seeing results," said Sokol, whose personal training company, One-on-One Fitness, serves clients in Chicago and Scottsdale, Ariz. "In two weeks, your pants will start falling off you."

The secret is in the detail.

- Three days a week, do cardio for no more than 20 minutes before breakfast (this is the most efficient time to burn fat; the second-most efficient is after doing weights). Don't do more than 20 minutes or you'll start to burn muscle.

Once you're done, wait 20 minutes to half an hour before eating your first meal to take advantage of the after burn. Don't wait longer than 45 minutes to eat, or your metabolism will plummet.
Change the type of cardio you do every week (for example, run the first week, stair climb the second, jump rope the third).
- On three other days of the week, lift weights for 45 minutes (different muscle areas each day). Make sure you get every part of your body. The more muscle you have, the more calories you burn. After a month, change the exercises you're doing.
- Eat six smaller meals throughout the day, which optimizes your metabolism. Each meal should consist of a handful of protein, a handful of carbs and a handful of veggies. Eat lean meats, dark-colored vegetables (not iceberg lettuce, for example) and whole grains.
"Go to Subway, get a foot-long sub on wheat bread with double the meat and no cheese, light on the condiments, and eat one half now, and the other later," Sokol said. "Or a meal can be two handfuls of raw unsalted almonds, a low-sodium V8 juice and 20 ounces of water."
Sound miserable? Take heart. Designate one day a week to cheat, Sokol said.