Hi guys, been a while as I was ready to post the week of 21st, I realized that I was officially OFF DUTY, so I applied the second and important concept TIME OFF IS TO REST AND RELAX...
Today I will not post the workouts but just talk about the two concepts that I want to bring forward.
"Feeling sloppy, tired, Exhausted: 4 main reasons, nutrition, wrong training planning, Mental Burnout, Physical exhaustion " + "TIME OFF IS TO REST AND RELAX"...
Week of 21st-27th March
MONDAY: Felt strong.
TUESDAYFelt: Exhausted, sleepy and stiff. Nevertheless I completed a 45' spin class, which did me good.
WEDNESDAYFelt a bit more energized, but not great.
THURSDAY: a hard BJJ session with sparring starting from the bottom. Then, I Managed only 30" of 45' kettlebell class as I was so tired, exhausted. I decided to do the Best thing I could... TO STOP AND REST
FRIDAY: FORCED EXTRA REST DAY
SATURDAY: Conditioning: A strong session followed by a hour nap and 1h spin. It was a Good strong spin session, I needed 5' to warm up my "heavy legs" but it was a winning session as I was surrounded by a strong cast led by Paul, Kirsten, Laura, Emma, Flori, David, David and Nathan.In the previous conditioning session, the experience with altitude mask is mixed as I felt claustrophobic and had to remove it for 10".
Now the fact that I was exhausted lately must have played in my mental weakness. On the other hand the burpees which killed me last week were almost enjoyable. I ate and slept right after the session so didn't feel so knackerd as usual and had no headaches.
SUNDAY REST DAY: I OFFICIALLY STARTED MY EASTER HOLIDAY.
Fitness: My fitness is going in the right direction, the main reason is that I stay away from injuries. Being consistent in my training aloud me to improve.Rest and Work: My body was begging for rest and I gave it as much as I could, being tired had a negative repercussion on my work.
The Work: I have not been on top of my work as usual, I have been slacking off.I have been slacking for several reasons, on one hand a lack of planning and on the other hand I am mentally and physically exhausted!
Nutrition: I started and finished the week at 86.5kg, without worrying about it, just going through the motion.
"Feeling sloppy, tired, Exhausted: 4 main reasons, nutrition, wrong training planning, Burnout, Physically exhausted". All these elements may be related and one lead to the other.
1- Wrong food: Two examples to illustrate my point, on Wednesday after my HIIT session at 8.30am, I had a breakfast made of porridge, cottage cheese and a milk coffee. I felt sloppy, weak and sleepy. I was still hungry so I had more porridge around 12pm and still felt LOW.
On the other hand on Thursday, I arrived home tired and desperate to sleep. I had a coffee to maintain myself awake till lunch time then I had a high protein meal, 500g of lean turkey and broccoli and cauliflower. The result was that I was alert and ready to go, I felt great, full of energy.
2- Wrong training planning: After Xmas, I had to lose 5kg and at the same time train really hard to be ready to compete to the BJJ European Championship.As I came back from the European Championship at the end of January, I kept training hard and harder without mental or physical break. The break after a competition, is important and necessary to recover and unwind. Not relaxing and easing myself back to training has a cost...you reach a point that your mind and then body cannot keep up!
3- Mentally Burnout: Coming back from the competition, I just thought about getting better so I kept on training hard as if I had to compete again. I never had that mental "break", which I understood later is necessary, "vital"...I believe my physical breakdown was preceded by feeling mentally burnout!
4- Physically exhausted: I believe the body does what the mind says, if my mind does not order, my body does not respond. I train hard enough to pull one workout after the other, so I am mentally tough, but IF the desire to push is not there...there is little my body can do.
What is the take?When we say that everything is linked, it is not a joke! As you read above, being exhausted had a direct impact on my work. My mental and physical exhaustion can also be accentuated by the food I eat.
Guys pay attention to what you eat, as depending on your activity it will benefit you or bring you down. To eat a lot of porridge before a long bike ride is a wonderful idea, but the same meal before sitting down to study is not that great...