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Fat does not decrease, increase in exercise, can not sleep, bad mood, easy to get excited, tired, lazy, listless, feeling of dying, knee pain, cold, runny nose, etc. You have experienced the above symptoms because of exercise ? Is it overtrained? 
1. You have been unable to complete normal training many times.
What is said here is not general exhaustion. Many people regard training to exhaustion as a rule, it doesn't matter :
â— You can't lift a weight, but usually you raise it.
â— Can't sprint on the uphill, but you can usually do it.
â— You can't complete hiking, but you can usually do it.
You have not progressed but have regressed. Even if you exercise regularly, you feel that you are getting weaker, slower, and more energetic, and you may be overtrained. Getting yourself to challenge higher loads and exhaustion is part of the normal training process, but if you can't lift the weight that was previously easy to lift, you may be overtrained!
2. You start to lose your strong physique, even if you increase your movements.
Increase the workload of the body, burn more calories, and achieve the purpose of reducing fat; so let the body continue to exercise, you can burn more calories, fat will only increase, right? In fact, this is not the case. Overtraining can lead to muscle atrophy and accumulation of fat, mainly due to the body's hormones.
Overtraining you will burn more calories than before, but its main source is glucose/hepatic sugar and precious muscle tissue. The hormone is out of balance. When you are overtrained, the important testosterone: Cortisol ratio tends to one side.
In general, a positive T:C ratio means "more muscle, less fat," while a negative T:C ratio means you train too much, sleep too little, or a combination of the two. No matter where it is, too much cortisol will increase insulin resistance and accumulation of fat, especially around the abdomen.
3. You are diligently doing weightlifting/sprinting/HIIT (high-intensity interval training) every day.
The gold steel wolf can lift heavy objects, high-speed sprints and conduct metabolism training every day. It can be fully recovered in a short time without any adverse effects. Are you?
Most people, besides sports, have jobs and families to run around, the body will not recover, and if they are not properly restored, their performance will be affected, their health will deteriorate, and everything you work hard will be great. discount.
Many professional athletes practice for hours every day and get incredible results (especially they take supplements that help with athletic performance), but you are not an athlete, right?
4. You are mainly an anaerobic/power/explosive/muscle athlete. You feel uneasy, excited and unable to sleep at rest.
(You're primarily an anaerobic/power/explosive/strength athlete, and you feel restless, excitable, and unable to sleep in your down time.)
When a sprinter or a strength athlete overtrains, the sympathetic nervous system dominates. Symptoms include over-excitement, poor anxiety, and inability to concentrate (especially in athletic performance), even at rest or throughout the day. Sleep is also disturbed, resulting in slower recovery and a still higher resting heart rate.
5. You are mainly an endurance athlete. You feel too tired, lazy, and listless.
Too much endurance training leads to over-training of the parasympathetic nerves, characterized by decreased levels of testosterone, elevated cortisol levels, debilitating fatigue at the mental and physical levels, and no loss of fat.
6. Your joint, bones or limbs are injured!
I don't know if clinical trials can recognize that overuse is caused by overtraining, but knee pain can be a symptom during training. You should evaluate the training again.
When you are lifting weights, the pain in your limbs may come from " late muscle pain " or poor technique or improper posture. DOMS is a natural reaction that should disappear in 1-2 days, and poor postures can be related to overuse or intensity training.
In endurance training, you have lost control, each step is cringed because of some pain, and is afraid to go up the stairs, which may mean that you have been running too far, too long or too difficult. The danger is that your brain's endorphin pleasure has already surpassed the body's natural sensory receptor. You should listen to these symptoms more sensitively, which is related to your running career.
7. You suddenly start getting sick!
Many things can harm your immune system. Dietary changes (especially increased sugar intake), lack of vitamin D/sunshine, poor sleep habits, mental stress, etc. are all suspects, but if these factors are the same. Even if you eat right things, get plenty of sunshine, sleep 8 hours a night, do you find yourself sick?
In the process of training, athletes will continue to increase the intensity and time of training in order to pursue better athletic performance. However, this also puts more stress on the immune system. If you have recently increased your exercise, see if you have a sore throat and sneezing in the morning. The immune system may have dropped due to excessive training.
8. After a difficult workout, for hours or days, you have nothing to do!
The sports secrete endorphins, which make you feel relaxed and happy after exercise. At the moment, you can feel a sense of accomplishment and satisfaction. This feeling can last for hours or even days. We all like this feeling.
But after the exercise, this feeling did not appear. If you don't feel energized after training, it is not comfortable. As mentioned before, DOMS is normal, but if you feel that you are dying (mind or body) this is not normal. Exercise is generally to boost your emotions. If your emotions are negatively affected, it may be a bit overdone!
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