It is VERY important that you know and understand the symptoms of OTS Which is overtraining syndrome. A lot of times we think that more is better but it its actually NOT! You have to understand your muscle tissue will have better blood supply than you joints and connective tissue, and you need to keep that in mind when starting a workout plan to avoid a long term injury and tissue damage.
Pay attention to the symptoms:
1. Decreased performance.
2. Increased perceived effort during workouts.
3. Excessive fatigue.
4. Agitation and moodiness.
5. Insomnia or restless sleep.
6. Loss of appetite.
7. Chronic or nagging injuries.
9. Psychological stress and/or depression.
These are just to name a few!
Sometimes when we are starting a fat loss plan or a workout plan to build muscle we get excited from the beginning and start with too much too soon! Its all about the proper progressions and progressing at the right time with the right volume and right intensity!
You have to use proper nutrition and rest to your advantage as well. You have to be on the proper diet plan to make sure your body is getting all the nutrients that you need for proper recovery. Those intense workouts have to be fueled ! Protein like eggs, chicken, turkey, and fish will help you recover faster and rebuild muscle tissue. Carbohydrates like brown rice, whole-wheat pasta, lentil pasta, sweet potatoes, will provide you with the energy to continue to train hard and not gas out!
Too many times people put emphasis on training and their nutrition is just an afterthought. Lee Haney once said "you can't train like a horse and eat like a bird". Your meals need a good amount of protein, carbs and healthy fats, every 2-3 hours if you want to transform your physique properly without getting injured, and make sure your recovery rate is where it needs to be. DON'T be a victim of OTS. It will surely interrupt your fat loss goals and your goals to build muscle, and transform your physique !