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Within each one of us resides the divine healer. All healings come from within and not outside. Once the healer within is set in motion the healing takes effect.

Like all physical problems, health and fitness must be addressed within. The true realization of our health condition being part of our Karma or Actions sets in motion the counter measures -that is corrective actions.

So what can be done to remove stress from our life and set in motion a healing process to attain peak health conditions?

The very simple answer is to attain a balance in life which is in harmony with the natural principles of living. A few changes in the way we think about our body and actions of our daily life from waking to sleeping will see a dramatic shift towards positive health.

Waking up

Waking up is a glorious event in our life which is mostly wasted. The hour before dawn has magical properties. The whole atmosphere is filled with a surge of energy. This is the hour to be out in the open with nature absorbing all the natural energies. Waking up is like a new birth. The body is suffused with new and fresh energies. As soon as you wake up just say ‘today is the first day of rest of my life’. You will feel the excitement of anticipation and hope for all that you can achieve on this first day which can truly change your life.

Cleaning

During the night body has been at work collecting the toxins and wastes into your bowels and bladders. The natural mechanism is ready to eliminate them first thing in the morning. However we have got into the habit of postponing it with a morning coffee or tea. The effort should be finish cleaning of the bowels first thing on waking up. Don’t read in the toilet. You need your attention and energies to be focused on the task at hand which is cleaning up.

Exercise

Much has been written on this. For a general good health and increasing energy levels the one exercise that is a must is a brisk early morning walk. Keep the first 10 minutes of your walk comfortable and as a warm up. The next 20 minutes should be very brisk. The last 10 minutes slow down gradually. Walking alone can help improve any disease or disorder in the body by improving your oxygen intake, exercising every part of the body and improved metabolism.

Bathing

It is not without reason that bathing has developed into a fine art form with cultural and spiritual significance attached to it in many eastern cultures. It is not only a form of cleansing the body but also promotes mental and spiritual health. A good relaxed bath can help relieve stress and fatigue, increase strength, and suffuse the mind and body with enthusiasm and vitality. Stop rushing through the bath, take your time and you will see the difference it makes to your day.

Breakfast

Breakfast is the most important meal of the day. However the early morning rush to our work has changed the eating habits, making dinner as the important meal and a social activity. This disturbs the natural rhythms of the body. Body is engaged in digesting a heavy meal when it should be resting resulting in feeling heavy in the morning instead of light and energetic. Start the day with a well balanced meal of cereals, oats and wheat preparations with a judicious mix of fruits. A breakfast rich in proteins and fruits rich in anti oxidants are the best.
Getting through the work day

Enthusiasm and love for the work that we do is the best way to feel energetic throughout the day. Go through your work like a mission. Enjoy what you do. When you have fun doing what you do everyday, you are on a constant holiday. A mission oriented approach creates purposefulness and the day is never a drag.

Rest and Relaxation

Television is definitely a big no if you want to relax. Sensation sells and sensationalism drains your emotions. T.V. is full of bad news – wars, murders, robbery, and terrorism. Movies are overtly violent. The best way to relax is to spend time with your family and children, social circles or reading a good book which gives sense of fulfillment.

Sleep

Sleep is still a mystery even to the scientific community. No one can live without sleep for long periods of time. It restores the mental faculties. Physically the body spends the sleep in resting various organs including the heart and the brain. The entire system is rejuvenated and recharged with a good nights sleep. Before bed time it is best not to be overtly excited with television or literature which stimulates the senses. Listening to soothing soft music just before going to bed induces a deep undisturbed and restful sleep. The rhythm of nature necessitates the age old dictum of early to bed and early to rise makes a man healthy wealthy and wise.

These small and easy to follow steps of balancing the daily activities leads to positive action or Karma which sets in motion healing and health. Live a fruitful life full of productivity with daily regime of positive actions.

R.G. Srinivasan is a Managerial professional, Writer and Author. He is passionate about alternate therapies and holistic herbal medicine. Check out his site at alternative-healthnews.blogspot.com alternative-healthnews.blogspot.com for interesting articles, healthnews, links and health resources.

For many women there are few things more distressing than the thought of going bald. Hair loss or thinning hair is expected in men over a certain age. For a woman – it can be a terrible blow to self esteem striking at the root of her femininity.

Hair loss in women is not an uncommon condition. Some experts suggest that as many as one in four women – maybe around 25 million Americans alone – experience hair loss at some time in their lives.

So why do women suffer hair loss?

1. Hormones – We all know that men have hormones too but women are subject to greater hormonal flux with higher frequency and over a much longer period than men. Pregnancy, childbirth and menopause are all conditions unique to women that can result in thinning hair and even total air loss.

2. Medication – Just as for men, many modern medications, like anti-depressants, blood thinners and anti-cholesterol drugs can contribute directly to hair loss. For certain women the birth control pill can be a contributory factor.

3. Genes – Genetic causes of hair loss are more associated with men but women too can suffer from female pattern baldness, or androgenetic alopecia. Around 15% of American women are affected. Just as for men, dehydrotestosterone (DHT) causes hair follicles to shut down. The result for women is a general thinning of hair rather than the bald spots or receding hairline which is common in men.

4. Stress – The effect of severe trauma can cause a major reaction in the body resulting in sudden hair loss. Traumatic hair loss can be physical or mental and can make your hair fall out prematurely months after the stress is experienced at an alarming rate – up to three to four thousand hairs per day. Though very upsetting sudden traumatic hair loss is reversible. Provided there is no ongoing stress as a result of the initial trigger – the body should be able to recover and the normal hair growth cycle resumed within about 6 months to a year.

5. Illness – many common conditions, like diabetes or thyroid disturbance, put the body under stress and contribute directly to hair loss.

6. Hair damage – women do more to their hair than men and some of the daily treatment we dish out to our hair can have terrible effects. Harsh shampoos, hair colorants, bleaching, blow driers, straighteners – we seem to do everything possible to cause hair stress. The net effect of all this can be dry damaged hair which is weak and more brittle. Weakened hair is more prone to break and ultimately to fall out.

7. Dieting – Women generally diet more than men and are more likely to go on extreme diets to shed weight. Extreme or nutritionally unbalanced weight loss diets can cause hair loss. Although iron deficiency is often associated with diet-related hair loss, a range of nutrient deficiencies can result in thinning hair.

So – like many things in life – the causes of hair loss in women are not straightforward. You could suffer this condition at any stage of your life – the important thing is to try to identify the main causes and take action to deal with them as soon as possible.

Eileen Gravelle is an author and web publisher who writes extensively on all aspects of anti aging including hair care over 40 and haircare.simplyantiaging.com hair loss. Eileen’s website: Simply Anti Aging is a complete anti aging resource with articles, practical advice. product reviews and celebrity features for women in their forties and beyond who want to look younger and feel great as they get older.

Although commonly associated with the face, acne is a problem that can affect any part of the body. In all cases, except when acne affects the face, it is known as body acne.

The areas most commonly affected by body acne include the chest area, the shoulders, the back and the buttocks. It is identifiable by the prominent red spots which can be itchy and painful. In severe cases, these small spots can swell causing them to become inflamed and more painful.

Body acne can be prompted by a number of different factors; over production of oil in the skin glands, hormonal imbalance, excessive perspiration and constant wearing of tight clothes, especially those made from certain synthetic fibers such as nylon and lycra. The first two reasons explain why body acne is more common in teenagers than adults.

In most cases, the underlying cause of body acne is the same; the growth of acne causing bacteria on the skin. It starts on a certain part of the body, and if steps aren’t taken to treat the problem, there’s a risk that the bacteria will spread to other parts of the body and become further aggravated.

Treatment

The treatment for body acne is similar to that used for facial acne. Start by washing your body using soap or shower products containing sailcylic acid. Once you’ve finished washing the affected area, gently dry your body with a soft, clean towel. Make sure that you pat your skin dry, rather than rubbing it. If you rub the area it will remove any dead skin from your body which will clog the pores, which is one of the main causes of acne.

Once your skin is dry, apply a cream containing Benzoyl Peroxide. And finally, complete the skin care process by using a Hydroxl acid based moisturiser.

When looking for products to treat your body acne it’s important to remember that no two acne sufferers are the same. So products that worked well for other people may not work as well for you. So be prepared to experiment with various products until you find the ones that work best for you.

And once you work out the best products to use, make sure that you have some available so that you can deal with any future outbreaks of body acne as soon as it starts. Acne tends to start slowly and then spread if left unattended, so it’s important to get any outbreak of acne under control as soon as possible. This should cause the outbreak of acne to be less severe and less prolonged.

In addition to the traditional acne remedies that are available, there are a growing number of natural acne treatment products which have been used with some success. Various vitamin supplements such as vitamin A and vitamin B5 are also good when it comes to improving your general health and reducing the likelihood and severity of outbreaks of body acne.

In recent years, a new treatment known as phototherapy has also shown itself to be effective in the battle against acne. The treatment consists of exposing the affected parts of your body to sunlight. This is based on the principle that certain frequencies of sunlight are harmful to the bacteria that can cause acne.

And finally, if these treatments and remedies don’t work for you, there are various types of acne medicine that are available by prescription from your doctor. These antibiotics, such as erythromycin and tetracycline, are a powerful way to kill the bacteria on your skin that can cause an outbreak of acne.

If you need more information about acnetreatmentbasics.com acne treatment, Hannah Garcia can help. Visit acnetreatmentbasics.com AcneTreatmentBasics.com to find out more.

Home remedy for cold sore is popular now, because people experiences that home remedy for cold sore more helpful and speed to relieve the symptoms and prevent the recurrent outbreaks.

Cold sore is called fever blister or herpes labialis. It is caused by are caused by Herpes Simplex 1 (HSV1) a highly contagious virus, usually affects on the skin of the lips, mouth, and face. People often feel embarrassment and awful when a sore appears. The symptoms of fever blister begin with pain, itching or tingling in a day or two, before the cold sores appear, and then appears small, red and painful blisters on the area.

It is a contagious virus, which means you can transmit the infection to other people even to other parts of your own body (eye and genital) too. Virus can transmit to other people by direct contact such as kiss, oral sex, share item such as utensil food, towel or toothbrush that have infected by the virus.

The virus also wills still remaining in your body once you’ve got this infected, and just waits to the trigger to recur an outbreak.

There are some home remedies for cold sore that can help you to relieve the symptoms of cold sore and prevent the recurrent outbreaks . These home remedy for cold sore below shows some ways people around the world used for the treatments of cold sores :

• Protect and Boost your immune system to prevent an outbreak. Take your vitamin C daily and get enough sleep and rest.

• Vitamin B Complex with vitamin B12 and folic acid is helpful.

• Limited food high in arginine such as those containing chocolate, peanuts and other nuts, grains, seeds, oatmeal and whole-wheat products.

• Limited consumption of processed foods, cola drinks, sugar and caffeine, which may increase the chance of an outbreak.

• Petroleum jelly can helpful to moisturize and soften cold sore which helpful to prevent from cracking and bleeding.

• Dab a warm tea bag for 10 minutes each hour at start the cold sore. Tannic acid in the tea can acts as antiviral.

• Resveratrol, has been suggested as a treatment for cold sore.

• Echinacea is a potent antiviral, has been shown to be active against the herpes simplex virus.

Cold sore usually recover within 2 weeks, with home remedy for cold sore, they can speed the healing and help to prevent the recurrent outbreaks. This is a good reason why many people used home remedy for treatment their cold sore. Home remedy can be your best choice to cure your cold sore, because they contain substances that build up immune system in your body to heal from the infection.

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If you are not happy with the way the world is, you can change it! That is what we are trying to do through United For Autism.

Statistics tell us that 1 in 150 children have Autism. These statistics are based on a study done on 8 year old children. This number does not include everyone on the Autism Spectrum. These numbers would be much higher if the study was done on everyone with Autism. This is why our non-profit organization was formed and founded. United for Autism provides assistance to families living with Autism. We are also an organization that promotes Autism Awareness, Support, Research, treatments and that Autism is completely treatable.

We have strong beliefs that Autism is not going to go away on it’s own. It will take the support of everyone in the world to make an impact. United For Autism is a board and member based organization, we function fully on donations, grants, member dues, sponsorships and the support of volunteers. Our mission is to promote Autism to everyone around the world, and this is not possible with out people like you. You may not think that Autism has no relationship to you but it does. What if you or someone you know found out they had Autism, or a child with Autism? I am sure that you have come in contact with someone living with Autism at one point. It will happen, Autism is on the rise and it is time we make a difference and start helping these individuals. We are a new non-profit organization that can not fully function to the capacity we have set unless we gain the support of people like you. Take second and become familiar with Autism.

Ok, so what is Autism? Autism is one of the 5 disorders under the umbrella of Pervasive Developmental Disorders.

Here is a list of the 5:

Pdd-NosAutismAsperger’s SyndromeRett’s SyndromeChildhood Disintegrating DisorderAutistic markers are as follows: Routine resistance to changeDifficulty in expressing needs/wantsRepeating words or phrasesDistress for reasons not appropriate to othersAnti-social tendencies or prefering to be by themselvesTantrumsLack of affectionsNo Perception of DangerPoor eye contactInappropriate attachment to objectsUnresponsive or ignores when spoken toOver/Under sensitive to painAnnoyed or frightened by loud soundssustained odd playLow tolerance to certain textures of food or itemsAutism does not discriminate against anyone, it will strike anyone at anytime. It is time that we all stand together and make a difference in families living with Autism. You can be apart of something amazing. I am the founder of United For Autism, and I have a child living with Autism. My child has Asperger’s Syndrome, he was diagnosed at the young age of 2 1/2 years old. It was heart breaking to know that our baby had Autism. Being the mother of 3 children, my youngest having Autism. I never would have thought that I would have a child with Autism. I never got involved or concerned myself with it until it hit our family. Autism is a family illness and it is stressful on any family, and it can be emotionally stressful as well as financially stressful. These are the two reasons that United For Autism was founded. Our goal is to provide help for these families in tough times when there is no where else to turn.

Please take a moment to visit letsexposeautismnow.com” target=”_blank Let’s Expose Autism Now for more answers to any question you may have. This site is our information site, it has helped many individuals who have questions about Autism. This site will talk about Autism Spectrum Disorders, Therapy, Bio Medical treatments, Supplements, Vaccines, Support links, Helpful topics and articles that are all about Autism. You want to take a moment and become more familiar with what Autism is all about.

We welcome you to take a look at our organization’s website as well and see what we are about. We offer a detailed explanation of what we do and who we are. We represent families with Autism. We hope that you too will join us in our walk together. Together we can make it through. My child may have Autism, but it does not have him! Autism is completely treatable with the right tools. Let’s give these families the much needed equipment they deserve.

Thank you for taking the time to read a little about Autism, trust me it was worth it, in the time that you have read this article a child has been diagnosed with Autism. Remember every 20 minutes a child is diagnosed with Autism, start now and make that step to help one of those families.

Visit letsexposeautismnow.com/UnitedForAutism.html” target=”_blank United For Autism now.

Let’s Expose Autism Now has alot of helpful information about Autism Spectrum disorders. It touches base on topics most others will not talk about. You want to stop by and check out this site for all the up to date topics on Autism.
letsexposeautismnow.com letsexposeautismnow.com

In our daily routine we walk, exercise and do other physical activities but we don’t know that how much calories we burn and how much we need to balance it.

A normal human body requires about 2000-2500 calories a day but it requires more in exercise, other physical and mental activities. About 200 Calorie/hour will be consumed if we walk 2mph and running a mile will consume 145 calories if a person is of 100kg(220lb). A person can lose one pound weight by burning 3500 calories by exercise or by reducing calorie intake. It is interesting that we can burn more calories in sleeping than do watching TV but it does not mean that you can serve your sleeping time in front of TV. For proper physical activities we need proper sleep up to 8 hours(adults).

From 2000-2500 calories a day, we need carbohydrate diet up to 300g, protein diet up to 120g and fat diet up to 65g. Carbohydrate and protein contain 4 calories per gram however fat contain 9 calories per gram so we need 1200 calories from carbohydrate, 600 calories from fat and 500 calories from protein in a day. During exercise calorie intake will increase many times than normal.

We get calories from different sources like fruits, vegetables, fishes, meat and nuts etc. Fruits mostly contain major amount of carbohydrate with less amount of protein and fat. In fruits, banana of a medium size contain 100 calories, apple(100g) contain 52 calories, apricot(100g) contain 48 calories, dates one cup contain 490 calories, one large orange contain 86 calories. One large egg contain 78 calories. In fishes, tuna(100g) contain 185 calories, salmon(100g) contain 135 calories. Fishes contain large amount of fat and protein. A cup of milk contain 145 calories with 11g carbohydrate and 8g both protein and fat. Almonds(2.5oz) contain 410 calories, peanuts(2.5oz) contain 403 calories, walnut(2.5oz) contain 464 calories. Nuts contain a very good amount of carbohydrates, fats and proteins.

To spend a healthy life you should make a healthy dietary plan based on daily requirements and consumption of calories because healthy life requires balanced diet with energy consumption.

Written by Muhammad Adnan

Pharm-D,

University of Karachi

The Stop Snoring Exercise Program teaches you 7 exercises you can do to 3 minutes a day to stop snoring. It almost sounds to good to be true. Especially when you compare it to a life of always snoring or maybe surgery. Here are answers to some of the most common questions people have about this unique program.

How does the Stop Snoring Exercise Program work?

The program first diagnoses your snoring problem and then gives you a simple, step-by-step program that is aimed specifically at YOUR causes for snoring. You will learn the most important and most little known breathing exercise that changes the way you breathe everyday. By breathing correctly you remove tension that blocks your throat and makes you snore.

How come this is better than surgery?

Anything is better than surgery if it works. Even professional athletes will rehab an injury if they think that will work before going into surgery. There have been too many success stories to think it might not work for you. Surgery to stop snoring has an awful recovery period that is painful and many times leaves it hard to swallow for a week. Plus many times it does not even work. And the cost is much more expensive than The Stop Snoring Exercise Program.

Are the exercises hard to do?

Not at all and you can do them in as little as 3 minutes a day. Anyone can do them.

I have sleep apnea. Will this cure it?

There are no guarantees that The Stop Snoring Exercise Program will cure sleep apnea. However at the very least it will improve it. And there have been many testimonials sent it by people who tried the program and no longer have sleep apnea. Sleep apnea can be very harmful to your health. You will find that if this does cure or improve your sleep apnea your overall health and quality of life will improve as well.

I’ve heard you can buy a special pillow and to stop snoring. Is this true?

This program teaches you how using 3 pillows and positioning them correctly can help you stop snoring.

What is included in the program?

You get the 7 exercise programs, the personal guidance of Christian Goodman and the audio files so you can practice.

How much does it cost?

The cost is $49 and you get a 2 month money back guarantee.

You may have other questions about your own personal snoring habits and whether The Stop Snoring Exercise Program will help. You will never know until you try and with the money back guarantee you have nothing to lose.

Van Whitsett has published a number of articles in the health care field. stop-snoring-review.com The Stop Snoring Exercise Program takes 3 minutes a day, using a program tailor-fitted to your specific snoring problem. Click Here –

Today the alternative approaches to treating fertility have taken a step back from the mechanics of fertilization and instead are looking at addressing the overall state of the body. Today there are fertility herbs around which provide an excellent way of strengthening the organ systems as well as improving their function without harmful side effects.

Once the organs have begun to work well it is useful to apply herbs which increase a body’s ability to utilize estrogen which enhances the production of eggs in the ovary. So not only will a woman’s body be in better shape for fertilization but it will also be well prepared for the actual pregnancy. In fact herbs which are recommended for fertility purposes are also useful during the actual pregnancy itself.

The following herbs listed below should be either taken as a water based infusion or as a strong tea. For preparing an infusion you will need to fill a clean wide mouthed jar a third full with dried herbs and then fill the jar up to the top with boiling water, place on the cap and then let the herbs seep in the water for no less than 4 hours. After the 4 hours strain and drink a cup of this per day. Refrigerate what you have not used and do not reheat or allow the infusion to boil.

Red Clover Blossoms and Leaves

This supplies calcium, protein, B Vitamins to the body as well as clearing toxins from the blood. The alkalinizing effect will lengthen the survival time of sperm. However you should not use this before or after surgery as its blood thinning properties will impair the clotting of your blood.

Nettle Leaf

This is high in iron and calcium and is good for treating anemia as it strengthens the kidneys as well as building blood and enriches and thickens the uterine lining. This enables implantation of the fertilized egg to occur. However people who either suffer from high blood pressure or fibroids should not use this herb.

Raspberry Leaf

This will strengthen the reproductive organs as well as supporting a person’s digestive system. It contains a wide array of vitamins and minerals.

It is important that you rotate the use of these 3 herbs and drink one cup of infusion per day (so Monday, Raspberry Leaf, Tuesday Nettle Leaf, Wednesday Red Clover Leaf and Blossoms and so on). After using these for about 3-6 months (all depending on the condition of your body in the beginning) your body should then be ready for the 2nd phase.

However it is important that the following herbs are NOT used during the pregnancy itself as they can stimulate uterine contractions. Add one of these to your regime of infusions and if you are not getting the required results within a few months then try another. Normally these herbs can be taken in the form of a tincture by just putting drops into a little water and then drinking.

Dong Quai (Tang Kwei) Root

This is a Chinese herb which is commonly used to help build up the female system and enhance the utilization of estrogen. It is important that you take 20-30 drops of this tincture three times a day.

False Unicorn Root

As this is an endangered species it should only be used when absolutely necessary. This has been used for a long time as a fertility herb and opens up the estrogen receptor sites in the ovaries. You should have 10 drops of this in water each morning.

So when next considering fertility herbs than look no further than the ones whose details have been provided above.

Lee Dobbins write for herbs-home-remedies.com/ herbs-home-remedies.com/ where you can learn more about herbs-home-remedies.com/ herbs and natural remedies.

If you’ve been around for half a lifetime and haven’t thought much about your muscle fitness, chances are your middle portion is a bit on the large and spongy side and those soft flabby bits are sagging like cheese slices melting in the sun.

You might even count your blessings that you are not considered one of the 60% of the population that is overweight. But that little bit of excess fat that’s steadily increasing around your waist is a growing concern as you become increasingly aware that your muscle fitness is on the decline.

It’s easy not to worry about it because the change is ever so gradual. You can safely think ‘it’s not too bad yet, there’s plenty of time – I’ll fix it later’.

Often though, later never comes and if it does, you’re confronted with a bigger task than ever – so big that you might even give up before you start. On top of that, while you’re waiting for later to come, your body is weakening and deteriorating and muscle is withering away, further adding to the difficulty of shaping up and improving your fitness.

So the first thing you need to do is:

Decide why it is important to shape up and improve your muscle fitness.

The why is most important because these reasons provide the emotional power that will draw you toward your goal and simultaneously attract your goal to you.

Here are two good reasons for you:

1. Aged health

As you grow older what quality of life would you like to enjoy? Does the prospect of shuffling along or having a stooped and bent posture appeal to you? How about the possibility of brittle weak bones fracturing easily and launching you in hospital for a spell?

Building bone density and strength is especially crucial for women. Bone density is lost at about a percent a year from about 40 onwards. A moderate regular weight bearing program will build muscle and fitness and arrest this loss and probably start to recover some of the density already lost. Don’t wait till later to build bone density.

2. Self-image

While you don’t see increasing bone density you do see the change to body shape after a while. You do see the firmness in the muscles and you do feel the better fitness. There is no denying that generally people look and feel more physically attractive when they are slim and happy with their shape. Also, other people generally regard slim people as being more attractive than overweight people.

The second thing to do is decide what you will do to remove that spare tyre on the waist, those love handles on the hip or that roll over the front of your pants.

Remember, liposuction or other such surgeries will not strengthen bone, build muscle, fitness or develop good habits but exercise will so there’s really only one choice here (apart from the obvious choice of eating correctly).

So in choosing the type of exercise for you keep in mind these few points:

* It must be something you can enjoy doing.

* Start light and slowly and gradually increase the intensity or length of your workout.

* Include stretching, aerobics and weight bearing exercises

* Support and enhance your physical exercises with a good diet.

* Select a convenient regular time to workout so it becomes part of your habit and routine.

* Vary what you do occasionally to keep your workouts fresh and interesting

* Buddy up with someone and help keep each other going.

So there you go if you’ve got a little bit of tummy sag or even a pretty hefty spare tyre it’s not really that hard to remove it. Expend more energy than you consume. Knowing what to do is not rocket science. It’s pretty simple really as outlined above. Don’t wait till later to build muscle and improve fitness or until you’ve got everything right before starting. At the very least get outside and start walking (at a good pace).

You don’t have to get it right, just get it going.

Alwyn Beikoff ( BodyMindUnlimited.com BodyMindUnlimited.com) is an educator and personal performance coach who helps people the world over to change the way they think and create the body and life they desire.

The single most common mistake made by bodybuilders, from beginners to the most advanced bodybuilder is overtraining. Anyone that allows themselves to overtrain will make little or no progress and in some case even lose muscle mass. Training fewer sets, no more then 12-15 sets for each body part will help ensure that you will not fall in to the trap of overtraining while still stimulating your muscles to keep increasing at a very fast rate.

Overtraining occurs when too many long workouts are preformed and the body fails to adapt to the physical stress where your body can’t fully recover between training sessions. If you continue to push past its ability to recuperate between workouts, it will give you one or more signs that you are overtraining. Unfortunately, many bodybuilders do not correctly pick up these signs, inevitably pushing their bodies into a state where they are unable to make any gains in muscle mass no matter how hard they try.

The 10 most common signs that you are becoming overtrained

Lack of interest for workouts

Low energy levels

Irritability

Persistent sore muscles

Deterioration of motor coordination

Insomnia

Loss of appetite

Worsening of concentration

Raised morning pulse rate

Raised morning blood pressure

If you notice two or more of these signs, chances are that you are becoming overtrained. The best way to avoid overtraining is to listen to your body. If you develop your instinctive ability to listen to the body, you will know how to train, eat, and approach the mental aspect of your bodybuilding. When you overtrain your body will tell you to take some time off to rest and recuperate. Only then you can go back to your intense, heavy workout sessions and make to great gains that you deserve.

The biggest sign that you are overtraining is lack motivation to train. When it comes time to leave for the gym and you find yourself wanting to sit on the couch and watch bold and the beautiful rather than pump iron you should immediately think that you are becoming overtrained. If this happens three or four day in a row than you know that you are overtraining.

One of the most scientific and easiest methods of determining overtraining is to monitor your morning heart rate and blood pressure. Take your pulse rate daily whilst still lying in bed. Use a watch or clock with a seconds hand to take your pulse. If the reading increases by more than 3-5 beats per minute you know for sure that you are overtrained.

If you would like to take a blood pressure reading you will require blood pressure monitor which can be purchased online for as little as $35. Any spike in your morning blood pressure will indicate that you are overtrained. Combined with pulse rate reading this lets you know scientifically when you have overtrained.

Preventing overtraining

The most obvious solution to overtraining is to prevent it from happening in the first place. the following list helps plan training so that you do not get this undesirable result.

Increase the training weight in gradual steps so that your body is prepared for each increment in workload. A sudden increase of the intensity, duration or frequency of workload is likely to induce an overtraining response.

Allow 24-48 hour of recovery time between hard training sessions. It is important to cycle heavy, moderate, and light workouts to give yourself adequate opportunity to recover.

Eat a balanced diet containing all the basic nutrients, with a particular emphasis on carbohydrates to fuel your body and protein to help recover

Ensure adequate rest and sleep between training sessions

Be aware of life situations that my impact on the ability to cope with your high intensity train these includes social, emotional and work stress

Do few total set per muscle group at a higher intensity

Training with a six day split routine is great for high level bodybuilders who are in pre competition muscle refining cycle but is very difficult to gain any great muscle mass. Bodybuilders with less than 1-2 years training experience will certainly make their greatest gain when training on a four day split routine in which each muscle group is trained twice a week.

Gavin Grech
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We provide information on:

Weight gain and fat loss, Muscle-group specific exercise instruction, supported by detailed images, Nutrition – including dieting plans, healthier eating, vitamins and minerals and the benefits of eating specific Foods.

Motivation – hints, tips and methods to help support you achieve your goals and beyond.

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