Ever wonder why you don’t always feel like you’re full of energy and ready for your workout? One simple answer: stress. The body’s response to stress, either mental or physical, tends to lead to stress hormone release; primarily cortisol.
When there are increased levels of stress hormones in the body for a prolonged period of time, the body becomes exhausted and less able to properly restore its equilibrium.
In the context of exercise, you will experience signs and symptoms of overtraining such as decreased energy levels, increased recovery rate, or poor sleep just to name a few.
So what do you do? Train and workout in such a way that you avoid overwhelming your body with an accumulation of stress.
Here are the two ways to structuring your workout routines so that you increase your gains with less effort.
1) Train at the proper exercise intensity that promotes an adaptive response in your body to grow and develop.
2) Give your body the proper amount of rest at the right time.
Simply implement these two key elements into your workout routine by using a 3-week then 1-week layout. The 3-week segment is where you workout at high intensity. It is the main portion of your training cycle where are intentionally going all out. The 1-week segment is where you lower your training intensity to aim for maximal recovery. It is also a preparation phase for your body to ready itself for increased stress in the following 3-week segment.
Generally, your training cycle should continually go through this pattern of 3-weeks “on” and 1-week “off” to optimize how your body responds to stress.
By incorporating the 3-week then 1-week layout, you’ll see more gains with your workouts while avoiding over-exhaustion. Now you have more time and can put more effort into other areas in life.