Over training means exercise in excess than recommended. Over training is supposed to be the greatest enemy of any trainee and is believed to be occurring due to the imbalance between the amount of strain applied to the body and the capability of acclimatizing to it. It could lead to loss in the size and strength and in fact, enhances the risks of ailments. It is the main reasons why most people in the gym appear to have never stepped into the gym earlier, or the reasons why most people hardly find any gain they target and just abandon it.
It is equally important to know the mechanism of the training for building muscles. In fact the muscles do not grow while you work on them or exercise, but in fact during the resting phase only the muscles grow properly. So it is always strongly recommended by all the experts that sufficient rest is highly required between the sets of exercises and the workouts should be done on every alternate days leaving one full day of rest in between. At each of such phase the muscles go stronger and bigger, but before they get enough rest to grow it you start working on them again, it is overtraining and it may lead to serious consequences like injuries.
Avoid doing over exercises and try to manage three features like amount, intensity and the type of exercise. With this you would be able to train like top athletes and minimize the possibility of over training. Starting with low intensity workout and slowly adding up the strength by applying the appropriate amount of stress while paying attention on the accuracy of technique, you would be including the precise amount of the 3 features and attain the improved results by way of enhanced performance levels without risk of being burnt out or just over trained.
The next important feature is eating qualitative and quantitative foods. It is true that the athletes require more protein if they exercise rigorously. They also need to eat plenty of fruits vegetables and various complex carbohydrates like pastas and cereals or else the protein in the diets would replace glycogen instead of repairing the muscles. When the person is exercising hard and longer he should get plenty of calories and carbohydrates. The loss of appetite is the specific sign on over training. When the muscles require the calories and glycogens the most, your do not feel like eating or your appetite is lost. This is the basic sign that the body would use for warning you of the danger of over training.
Taking sufficient rest is required so that the body could repair itself during the off sessions. Body building usually provides the good instance. The professional body builders better know that if they train harder and longer and do not allow the body to sufficiently rest, their bodies would definitely resist and the muscle gain would be affected adversely. It is widely known by these body builders that they only notice their body muscle mass increasing while they are on the active rest phase.
This by following the basic guidelines you would find it easy averting the over training and thus have better performance with correct training intensity.