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Metabolism and training
Overtraining means subjecting the body to a excessive workload with respect to personal data, gender and physiological conditions. If you train too much you risk not recovering and therefore never improve or go against muscle damage and overloads which the metabolism pays. Imagine that every workout actually represents a stimulus, a way in which we tell the metabolism to load up with a little bit of stress. Knowing how to manage and dispose of it, it triggers positive reactions, but if these reactions occur in the wrong way, training is a stressful agent that goes to push the cortisol production, catabolic hormone and which alters sugar metabolism. In summary, workouts that tire us and are too frequent create endocrine havoc, boost hormones, and make us perform worse in all aspects of daily life.
A workout well done and inserted in a program that contains correct and functional ones, it stimulates the production of other hormones such as testosterone, which allow the muscles to adapt better and better. The undisputed queen of this whole process: insulin, the production of which is also triggered by nutrition (for this reason it remains very important to eat well and sufficiently after training).
Constantly analyze the training program and the nutritional plan it means guaranteeing constant well-being and improving performances on all levels and, absolutely not to be neglected, also on an emotional and psychological level.
Three tips to train effectively
Let’s see together 3 basic reasons to connect training with well-being in a functional and bi-univocal way.
Feel the real motivation
Let’s say a person does 3 workouts a week, going to solicit different body areas, some of which free body, others with load. Functional training allows you to observe a balance between fat mass and muscle mass within a few weeks. By negative variation in mass we mean an increase in the first and a decrease in the second, the muscular one; if this happens, the person goes into catabolism. It is therefore necessary to understand well how the recovery phases, what is done in those days, how and for what reason the person is unable to rest. In this sense, the motivation that drives us to training is a fundamental factor and should always be combined with a magic word: pleasure. In fact, if we train well we see that the fat decreases and the results become great allies of the sense of general satisfaction. A motivation must be supported by a program that includes the load but also the load discharge, also understood as relaxation which affects relationships, work and much more. We train for multiple reasons: functional, aesthetic, healthy, mental well-being.
Eat well after training
The first tip: do not eat just before a workout, so as not to affect digestion. Second important tip: improvement occurs in recovery, so you need to eat right after the stressor of training. Once the stimulus is interrupted, thus entering the resting phase, protein synthesis takes place and the muscle is strengthened. After a intense training you have to eat in a certain way but first you have to define the goal: are we trying to lose fat mass or do we want to increase muscle mass? The answer to this makes us put completely different dishes on the plate and also greatly diversifies the so-called nutritional timing (phases in which we feed and distance of the same from the moment of training). Generally, we could answer that if it is a question of increase lean mass we must combine proteins with carbohydrates to increase insulin production.
This remains true if you train well and a lot, but absolutely better to avoid if you need to lose a few pounds. This combination is good for those who do not have excess weight and train well and intensely. If you want or need to lose weight, it’s worth it leave the pairing alone and prefer either proteins or amino acids, at most combined with some vegetables. This promotes protein synthesis without increasing insulin release. In summary: proteins have 4 calories per gram (generic figure). Those who want to lose weight must take this into account and must avoid dysfunctional combinations. In case of doubt, however, it is always advisable to consult your doctor or a nutrition specialist.
Understanding when it is too much
Symptoms of doing too much and wrongly are: insomnia, general stress, nervousness, panic, loss of appetite or too much sudden hunger, general tiredness upon waking, joint pain, headache, nausea. It is about alarm bells that must be listened to, as much as the inner voice that snaps when we look in the mirror and in this sense it is doubly important train well and not too much: if you follow a wrong protocol, you don’t see the right results, you demotivate yourself and enter a vortex that goes downwards.
The good news? Observing oneself and with patience one always manages to adjust the shot. The people around us can be very helpful in acting as a litmus test for what we are experiencing and our psychological state, especially those we trust, it being understood that the first useful observer and the best remains the internal one. If we are short-tempered, irritable, negative in the morning, slow, it means that perhaps the planned training is not good for us. If the mood does not improve and the immune system weakens instead of increasing (we see this from symptoms that make us unhappy and create problems), we need to review something. Again, a qualified fitness instructor can provide invaluable support in defining a suitable training plan.
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