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Ivan's Newsletter
June 15, 2006 -- Issue 008
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Hi,

This issue includes...

1) A Message from Ivan

2) "Questions and Answers" Series:
How can you tell if you are overtraining?

3) Visit My Newsletter Archives

4) Tell Me What You Think!

5) Recommend this Article to a Friend

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1) A Message from Ivan
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Roughly a week left to my competition in Miami.
Next Friday at 1 PM I will be getting ready to
storm the stage, lined next to the best drug-
free athletes from around the world.

This is going be the third time I will be
taking part in Musclemania-Superbody and the
fifth time I will be competing in a worldwide
event under the hat of Musclemania.

So far I've always placed in the top 5 in my
class. My last appearance was in Musclemania
World in LA where I took the disappointing
(for me) 5th place.

It was then when I decided I needed to take a
year off to work hard to further improve my
physique.

Well, I did work hard this past year. We will
all know soon if the hard work gave the
desired results...

Next time I send my newsletter the results
will be out. Those of you, who regularly visit
my web site to read my newest articles and
posts, will know them even before that.

Any way, thank you all for your support, and
please, think about me at least for a moment
on Friday 23 and Saturday 24...I will be
giving the best I'm capable of on stage to
make ALL OF YOU and myself happy.

Truly yours,

Ivan Nikolov

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2) How can you tell if you are overtraining?
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Q. Hey Ivan, I wanted to know if there is a way
that you can tell ,FOR SURE, that you are
overtraining?

A. First, let me describe what overtraining is:
Overtraining occurs when your body is not given
enough time to recover, and the process goes on
for certain period of time, which is different
for most people.

The major signs of overtraining are: fatigue,
irritability, loss of appetite, mood swings,
lack of desire for training or any other physical
activity, elevated resting heart rate, altered
sleeping patterns, suppressed immune system,
decreased testosterone levels, increased cortisol
levels, and many more.

However, you can't tell for sure if you are
overtraining based on one or even several of
these signs.

For example if you are getting ill you can
feel fatigued without being overtrained.

The best way to determine whether you are getting
close to that condition is to examine your
testosterone and cortisol levels.

Although the accuracy is high, this method is not
practical for two reasons: You have to know
your normal testosterone and cortisol levels;
Blood work, done on a regular basis can be
really expensive.

That's why I'd suggest two other methods that
are both simple and convenient. They also
don't cost any money;-)

For the first method you lie down on the bed
and stay still for 10 min. Get up and wait
90 sec. At the 90th second start counting
your heart beats. Count till the 120th sec.

Next, multiply the result by two to get
the one-minute heart rate.

When you notice that your one-minute heart rate
from the 90-120th sec. has increased with 10 sec.
or more and you have some of the signs listed
above, you can be pretty certain that you have
overtrained.

In order for this test to work though,
you need to know your normal heart rate 90 sec.
after you get up, when you are NOT overtrained.

For the second method you do a steady run with
set speed on a treadmill.When your heart rate
stops fluctuating you can take the number and
compare (again you have to know what your normal
heart rate is during that type of running) with
your normal heart rate for this type of running.

If it is elevated with 8-10 or more, and again
you exhibit some of the above signs, you will
be pretty safe to rule in favor of the
overtraining condition.

This condition is a very common one and you
definitely have to know how to recognize
when it's coming, and be able to prevent it.

How to prevent it? By getting enough rest,
so that your body can recover.

If that means you have to stop working out
for a week or two then that's what you will
do. Back off for longer if you have to.

I hope this answers your question.

- Ivan

To read the full article with more details on
overtraining and the two tests go here:

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Copyright 2006 by IvanNikolov.com.
All rights reserved.
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