You can actually exercise so much that you actually start to work against yourself.
What actually happens is instead of getting stronger you actually get weaker.
Your body can not cope with the volume of exercise and exceeds the body's ability
to recover properly.
Believe it or not rest and recovery is just as important as exercising and eating right.
If you have recently increased your workout load and volume, increased your training
days and aren't getting as much sleep as usual check out the following signs to see
if you need to rest more.
Ongoing muscle soreness
Reduced ability to recover from training
Lack of motivation
Feeling so tired and increased sleep
Trouble getting to sleep or trouble getting out of bed in the morning (more than usual)
Increased susceptibility to colds and flu
Weakness when training
Muscles are quick to burn eg. walking up stairs
In order to get back to normal energy levels I would recommend taking a week completely off training to allow the body to fully recover, especially if you have been training really hard for a long time. I would also look at some of the following areas to improve and to help prevent over training and burning out again.
Add in one more rest day into your training week.
Ensure you are eating the appropriate nutrition and calories to fuel your training and recovery.
Look at any vitamin deficiencies which can contribute to the bodies ability to recover.
Reduce volume and intensity of workouts.
Book in for a deep tissue massage or yoga
We are not machines. There is a breaking point. The sooner you realise this the sooner you will begin to do the things that are right for your body.