{"id":17695,"date":"2022-07-30T10:30:38","date_gmt":"2022-07-30T07:30:38","guid":{"rendered":"https:\/\/dietsabc.com\/?p=17695"},"modified":"2024-01-27T17:59:49","modified_gmt":"2024-01-27T15:59:49","slug":"overtraining-syndrome","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/sport\/overtraining-syndrome\/","title":{"rendered":"What happens to us when we exercise too much"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"17695\" class=\"elementor elementor-17695\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5f5b6ec7 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"5f5b6ec7\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-56770b8c\" data-id=\"56770b8c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-35aea6aa animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"35aea6aa\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">What happens to us when we exercise too much<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c03bded elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"c03bded\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>July 30, 2022<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-611eeb12 elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"611eeb12\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tHow intense workouts can tire both the muscles and the mind? Or - what is an overtraining syndrome and how to avoid it?\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2dea2c15\" data-id=\"2dea2c15\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7f05fcc7 elementor-widget elementor-widget-spacer\" data-id=\"7f05fcc7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2f8cb903 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2f8cb903\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-21afa41\" data-id=\"21afa41\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1d0c7a18 elementor-widget elementor-widget-text-editor\" data-id=\"1d0c7a18\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>You have set a goal to create the best possible version of yourself. You do really want this and you do have enough willpower to train every day, train intensively and not pay attention to fatigue and poor health?<\/p><p>Then this article is for you.<\/p><p>It's no secret that exercise increases the level of <a href=\"https:\/\/my.clevelandclinic.org\/health\/body\/23040-endorphins\" target=\"_blank\" rel=\"noopener\">endorphins,<\/a> reduces stress, increases energy, and generally improves well-being. But for how long? Maybe it makes sense to reduce the load?<\/p><p>Intense training seven days a week is not always the best way to achieve your fitness goals. In fact, the effect can be just the opposite and can cause serious health problems.<\/p><p>The main symptoms of <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\" target=\"_blank\" rel=\"noopener\">overtraining syndrome (OTS)<\/a> are fatigue, as well as deterioration of sleep and well-being, which occurs when the body does not have enough time to recover after intense workouts. As a result, your performance deteriorates, but the risk of injury and various health problems increases.<\/p><pre>\u00a0<\/pre><h2>What is overtraining?<\/h2><p>There are two classifications of excessive physical activity:<\/p><ul><li>Overexertion - usually occurs after heavy training for several days in a row. Your muscles hurt more and you feel more tired than usual. Fortunately, the effects of overwork can be easily reversed by simply resting.<\/li><li>Overtraining - occurs when a person does not pay attention to signs of overload and continues to train. Many people believe that weakness or poor performance is a sign of insufficient effort, so they continue to train harder and harder. And this only worsens their situation. Recovery from overtraining is difficult and may require stopping training for several weeks or even months. For those for whom regular workouts are a way of life, it can be especially difficult.<\/li><\/ul><pre>\u00a0<\/pre><p>There are 3 stages of overtraining:<\/p><ul><li>At first, well-being, sleep, and appetite deteriorate, nervousness occurs, and sports results do not improve;<\/li><li>In the second stage, sports results deteriorate, there is an inability to adapt to both high-speed and endurance loads;<\/li><li>The third stage is characterized by persistent deterioration of athletic performance and disorders in the functioning of the central nervous system and circulatory system.<\/li><\/ul><pre>\u00a0<\/pre><p>Many of us go to the gym to relieve stress, \"put our minds in order\" and improve our well-being and mood.<\/p><p>However, sometimes the load that we place on our body can be too great and cause unpleasant consequences, because:<\/p><ul><li>Overtraining exhausts not only the body but also the mind;<\/li><li>This mental fatigue can lead to wrong judgments and decisions.<\/li><\/ul><pre>\u00a0<\/pre><p>Therefore, when it comes to training, rest for the mind is just as important as rest for the muscles.<\/p><pre>\u00a0<\/pre><h2>Signs and symptoms of overtraining<\/h2><p>It can be hard to tell when you&#039;ve overtrained.<\/p><p>Fatigue after training is normal. Another thing is if the feeling of fatigue does not go away, motivation disappears and you have to \"force\" yourself to train.<\/p><pre>\u00a0<\/pre><p><u>Symptoms of training-related overtraining:<\/u><\/p><ul><li>Unusual feeling of heaviness, stiffness, or soreness in the muscles;<\/li><li>Excessive sweating or \u201coverheating\u201d;<\/li><li>Inability to train or compete at a previous level;<\/li><li>Feeling of increased load during &quot;normal&quot; or &quot;light&quot; training;<\/li><li>Recovery time after training becomes longer;<\/li><li>Performance plateaus or declines;<\/li><li>Repetitive injuries such as muscle strains, <a href=\"https:\/\/www.nhs.uk\/conditions\/tendonitis\/\" target=\"_blank\" rel=\"noopener\">tendinitis<\/a>, <a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/stress-fractures\/symptoms-causes\/syc-20354057\" target=\"_blank\" rel=\"noopener\">stress fractures<\/a> and chronic joint pain.<\/li><li>Thoughts of skipping or stopping training appear.<\/li><\/ul><pre>\u00a0<\/pre><p><u>Lifestyle-related signs of overtraining:<\/u><\/p><ul><li>Constant feeling of tiredness, exhaustion, or lack of energy throughout the day;<\/li><li>Decreased motivation and\/or self-confidence;<\/li><li>Increased feelings of tension, irritability, restlessness, anger, or confusion;<\/li><li>Difficulty performing usual daily activities;<\/li><li>Inability to rest;<\/li><li>Problems with concentration and performance at work or school;<\/li><li>New problems with <a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-much-deep-light-and-rem-sleep-we-need\/\" target=\"_blank\" rel=\"noopener\">sleeping quality,<\/a> including insomnia;<\/li><li>Depressed mood or other signs of depression;<\/li><li>Previously enjoyable activities no longer bring joy.<\/li><\/ul><pre>\u00a0<\/pre><p><u>Health-related signs of overtraining:<\/u><\/p><ul><li>Increased frequency of illnesses such as colds and upper respiratory tract infections;<\/li><li>Increased blood pressure and heart rate at rest;<\/li><li>Decreased libido, irregular menstrual cycles, or absence of menstruation;<\/li><li>Unexplained weight loss and\/or loss of appetite increased thirst;<\/li><li>Sick appearance, for example \u2013 deterioration of the skin, hair, and nail health (acne, nail breakage, hair loss);<\/li><li>Constipation, diarrhea.<\/li><\/ul><pre>\u00a0<\/pre><p>If any of these signs seem familiar to you, it may be time to make some changes. It is best to identify these symptoms in time and make changes to the diet, training plan, and daily routine. To do this, you need to \"listen to yourself\". Remember the later the problem is identified, the more time it will take to recover.<\/p><p>It should be remembered that many signs of overtraining are similar, for example, to signs of asthma, anemia, depression, diabetes, etc. Therefore, it is important not to engage in self-diagnosis, but to consult with a doctor about new or unusual symptoms.<\/p><pre>\u00a0<\/pre><h2>How to recover from overtraining<\/h2><p>If you notice symptoms of overtraining, consult your trainer or doctor, because it is usually difficult to understand what exactly the specific symptoms indicate on your own.<\/p><p>Do they warn you? Or, maybe, this day just &quot;didn&#039;t work out&quot;?<\/p><p>It is also possible that the main problem is not in the training plan, but in some kind of nutrient deficiency and it is easy to fix the situation by changing your menu.<\/p><pre>\u00a0<\/pre><p>Typically, recovery from overtraining includes:<\/p><ul><li>Rest. Rest is crucial for recovery. You may have to temporarily stop training or reduce the intensity of your workouts;<\/li><li>Changes in the diet. Check your eating habits. It is possible that your body does not receive the amount of calories corresponding to the load. Maybe there is not enough protein, vitamins or minerals? Consult a nutritionist and develop an eating plan that will provide your body with the energy and nutrients it needs.<\/li><\/ul><pre>\u00a0<\/pre><h2>Gradual \u201creturn to life\u201d<\/h2><p>Your doctor and trainer should help you determine when you are ready to start exercising again. Signs that you&#039;re ready to start training again include:<\/p><ul><li>The lost desire to train is restored;<\/li><li>The ability to endure the previous load and recover quickly after training is restored.<\/li><\/ul><pre>\u00a0<\/pre><p>But even if you can withstand the load and have the desire, start slowly. Start with a load of 50 to 60 percent of the previous load. Increase the amount or intensity of training by about 10 percent each week.<\/p><p>The recovery period is different for everyone, but it is important to understand that if you hurry to get back in line, recovery may take longer.<\/p><p>The more closely you follow the instructions of the professionals, the sooner you will be back in the gym, on the track, or on the field.<\/p><pre>\u00a0<\/pre><h2>How to avoid overtraining<\/h2><p>The above list of symptoms may be a useful guide, but it is somewhat subjective. You may not notice, ignore or deny certain symptoms, or you may believe that such little things cannot affect your health.<\/p><p>This is especially true for those for whom daily workouts have become an integral part of life.<\/p><p>Therefore, in some cases, laboratory tests such as blood tests are recommended to measure nutrient levels (such as <a href=\"https:\/\/www.nhs.uk\/conditions\/electrolyte-test\/\" target=\"_blank\" rel=\"noopener\">electrolyte<\/a> or iron), hormone levels (such as cortisol and <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/all-about-testosterone-for-women\/\" target=\"_blank\" rel=\"noopener\">testosterone<\/a>), or other factors (such as <a href=\"https:\/\/arc-w.nihr.ac.uk\/news\/inflammatory-markers-explained\/\" target=\"_blank\" rel=\"noopener\">inflammatory markers<\/a>).<\/p><p>However, the best solution is to avoid overtraining.<\/p><p>Here are some tips to help you maintain a safe exercise routine:<\/p><ul><li>Listen to your body. Tell your coach how you feel. Thanks to my many years of experience, I see a lot, but I'm not a telepath, and so are other coaches. The coach can only help you if you let him help you.<\/li><li>Visualize your workouts. This can help you get the training load you need without overexerting your body and without risking injury.<\/li><li>Keep a training diary \u2013 write down how you feel, as well as how much and what exercises you do. As your training load increases, tracking your feelings can help you recognize signs of overtraining and reduce the load in time to prevent overtraining.<\/li><li>Balance training with recovery periods. Getting enough rest is not a sign of weakness. You need at least a few full days of rest each week.<\/li><li>Vary \u2013 change the intensity of training and exercises. Do not load the same muscle groups at each workout \u2013 train your legs first, the next day your back, then your shoulders and arms ... Include active rest in your training plan. Increase the volume\/load of the workout gradually.<\/li><li>If you feel like you&#039;re obsessed with training\/exercise despite being injured or in pain, or feel guilty if you miss a day, talk to someone about how you&#039;re feeling.<\/li><li>Make sure you are getting enough calories and nutrients. If you are unsure of your nutrition knowledge, work with a nutritionist to assess your eating habits and make sure that your body gets everything it needs and gets enough.<\/li><li><a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/how-to-reduce-edema-why-have-to-drink-water\/\" target=\"_blank\" rel=\"noopener\">Drink plenty of water<\/a>. Dehydration contributes to muscle fatigue. Provide yourself with enough fluid (so that the urine is light in color). Be careful with liquids that increase dehydration, such as caffeinated drinks and alcoholic beverages.<\/li><li>Do your best to <a href=\"https:\/\/dietsabc.com\/en\/what-is-preventing-from-losing-weight\/12-easy-ways-to-reduce-stress\/\" target=\"_blank\" rel=\"noopener\">reduce stress<\/a>. Everyone copes with stress in different ways, when you can't cope anymore - your body will suffer too. Look for opportunities to change your priorities to reduce the impact of stressors.<\/li><\/ul><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>Healthy sleep, nutrition and mental well\u2014being are very important - they should be part of your training regime, just like exercise and rest.<\/p><p>Design a training program that balances different types of exercise to suit your fitness level and goals.<\/p><p>Remember that your body needs time to rest and regenerate.<\/p><p>Enjoy life, and spend more time with friends and family.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-008ada0 elementor-widget elementor-widget-toggle\" data-id=\"008ada0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-5681\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-5681\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-5681\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-5681\"><p><a href=\"https:\/\/www.cell.com\/current-biology\/fulltext\/S0960-9822(19)31104-2?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0960982219311042%3Fshowall%3Dtrue\" target=\"_blank\" rel=\"noopener\">Neuro-computational Impact of Physical Training Overload on Economic Decision-Making<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9232560\/\" target=\"_blank\" rel=\"noopener\">The &#039;worn-out athlete&#039;: a clinical approach to chronic fatigue in athletes<\/a><\/p><p><a href=\"https:\/\/bjsm.bmj.com\/content\/32\/2\/107?ijkey=6bd0e91c3fa59535988dbb126115a7382a19f28e&amp;keytype2=tf_ipsecsha\" target=\"_blank\" rel=\"noopener\">Fatigue and underperformance in athletes: the overtraining syndrome.<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7898325\/\" target=\"_blank\" rel=\"noopener\">Markers for monitoring overtraining and recovery<\/a><\/p><p><a href=\"https:\/\/scholar.google.com\/scholar?q=Fry+AC%2C+Kramer+WJ.+Does+short-term+near+maximal+intensity+machine+resistance+training+induce+overtraining%3F+Journal+of+Strength+Conditioning+Research1994%3B8%3A188%E2%80%9391.\" target=\"_blank\" rel=\"noopener\">Does short-term near-maximal intensity machine resistance training induce overtraining<\/a><\/p><p><a href=\"https:\/\/bjsm.bmj.com\/content\/21\/3\/107?ijkey=650546ae448395aeed9eae0c8a2a2b7e82fd36ae&amp;keytype2=tf_ipsecsha\" target=\"_blank\" rel=\"noopener\">Psychological monitoring of overtraining and staleness.<\/a><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-3ad03f6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3ad03f6\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-a019798\" data-id=\"a019798\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1a0fd30 elementor-widget elementor-widget-image\" data-id=\"1a0fd30\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" 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28.5 56.8 28.5 74.8 0 128.7-68.8 128.7-154.3 0-81.9-66.9-143.2-152.9-143.2-107 0-163.9 71.8-163.9 150.1 0 36.4 19.4 81.7 50.3 96.1 4.7 2.2 7.2 1.2 8.3-3.3.8-3.4 5-20.3 6.9-28.1.6-2.5.3-4.7-1.7-7.1-10.1-12.5-18.3-35.3-18.3-56.6 0-54.7 41.4-107.6 112-107.6 60.9 0 103.6 41.5 103.6 100.9 0 67.1-33.9 113.6-78 113.6-24.3 0-42.6-20.1-36.7-44.8 7-29.5 20.5-61.3 20.5-82.6 0-19-10.2-34.9-31.4-34.9-24.9 0-44.9 25.7-44.9 60.2 0 22 7.4 36.8 7.4 36.8s-24.5 103.8-29 123.2c-5 21.4-3 51.6-.9 71.2C65.4 450.9 0 361.1 0 256 0 119 111 8 248 8s248 111 248 248z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"Share on twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" 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xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M34.52 239.03L228.87 44.69c9.37-9.37 24.57-9.37 33.94 0l22.67 22.67c9.36 9.36 9.37 24.52.04 33.9L131.49 256l154.02 154.75c9.34 9.38 9.32 24.54-.04 33.9l-22.67 22.67c-9.37 9.37-24.57 9.37-33.94 0L34.52 272.97c-9.37-9.37-9.37-24.57 0-33.94z\"><\/path><\/svg><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">Healthy food pyramid<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/visceral-fat\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">What is Visceral Fat? Why Does Your Belly Grow and How to Get Rid of Belly Fat?<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2d78ab83 elementor-widget elementor-widget-heading\" data-id=\"2d78ab83\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-504d50a2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"504d50a2\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5e6b6569\" data-id=\"5e6b6569\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-43d211b1 elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"43d211b1\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-19440 post type-post status-publish format-standard has-post-thumbnail hentry category-partikas-produkti category-dietas tag-augli-un-darzeni\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/food\/interesting-facts-about-fruits-and-vegetables\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/12\/Interesanti-fakti-par-augliem-un-darzeniem-256x300.jpg\" class=\"attachment-medium size-medium wp-image-19441\" alt=\"Interesting facts about fruits and vegetables\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/12\/Interesanti-fakti-par-augliem-un-darzeniem-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/12\/Interesanti-fakti-par-augliem-un-darzeniem-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/12\/Interesanti-fakti-par-augliem-un-darzeniem.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/food\/interesting-facts-about-fruits-and-vegetables\/\">\n\t\t\t\tInteresting facts about fruits and vegetables\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How many seeds are in a pomegranate? Do carrots really help us see in the dark and which vegetable was the first to grow in space...<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/food\/interesting-facts-about-fruits-and-vegetables\/\" aria-label=\"Read more about Interesanti fakti par aug\u013ciem un d\u0101rze\u0146iem\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-31354 post type-post status-publish format-standard has-post-thumbnail hentry category-svara-samazinasana category-dietas tag-svara-samazinasana tag-tievesana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/a-complete-guide-to-weight-loss\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/06\/Pilnigs-svara-samazinasanas-celvedis-jeb-viss-kas-ir-jazina-par-tievrsanu-256x300.jpg\" class=\"attachment-medium size-medium wp-image-31355\" alt=\"A Complete Guide to Weight Loss, or Everything You Need to Know About Losing Weight\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/06\/Pilnigs-svara-samazinasanas-celvedis-jeb-viss-kas-ir-jazina-par-tievrsanu-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/06\/Pilnigs-svara-samazinasanas-celvedis-jeb-viss-kas-ir-jazina-par-tievrsanu-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/06\/Pilnigs-svara-samazinasanas-celvedis-jeb-viss-kas-ir-jazina-par-tievrsanu.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/a-complete-guide-to-weight-loss\/\">\n\t\t\t\tA Complete Guide to Weight Loss, or Everything You Need to Know About Losing Weight\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>60+ frequently asked questions about weight loss and answers to them.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/a-complete-guide-to-weight-loss\/\" aria-label=\"Read more about Piln\u012bgs svara samazin\u0101\u0161anas ce\u013cvedis jeb viss, kas ir j\u0101zina par tiev\u0113\u0161anu\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-10299 post type-post status-publish format-standard has-post-thumbnail hentry category-svara-samazinasana category-sports tag-fitness tag-svara-samazinasana tag-tievesana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/why-can-not-lose-weight-even-with-heavy-physical-exercise\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/07\/Ka-notievet-Kapec-svars-nemazinas-256x300.jpg\" class=\"attachment-medium size-medium wp-image-10300\" alt=\"How to lose weight\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/07\/Ka-notievet-Kapec-svars-nemazinas-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/07\/Ka-notievet-Kapec-svars-nemazinas.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/why-can-not-lose-weight-even-with-heavy-physical-exercise\/\">\n\t\t\t\tWhy can&#039;t I lose weight even with a lot of exercise\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Many have started exercising with the goal of losing weight. Paradoxically, the situation of &quot;playing sports but not losing weight&quot; is very common. Why is this happening and how to deal with it?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/why-can-not-lose-weight-even-with-heavy-physical-exercise\/\" aria-label=\"Read more about K\u0101p\u0113c es nevar zaud\u0113t svaru pat pie lielas fiziskas slodzes\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-18871 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-partikas-produkti tag-antioksidanti tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/antioxidants\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Antioksidanti-256x300.jpg\" class=\"attachment-medium size-medium wp-image-18872\" alt=\"Antioxidants\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Antioksidanti-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Antioksidanti-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Antioksidanti.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/antioxidants\/\">\n\t\t\t\tAntioxidants\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What are antioxidants? How do they work and why do we need them?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/antioxidants\/\" aria-label=\"Read more about Antioksidanti\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>How intense training can tire both the muscles and the mind. Or - what is overtraining syndrome and how to avoid it?<\/p>","protected":false},"author":25,"featured_media":17696,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26],"tags":[183],"class_list":["post-17695","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports","tag-partrenesanas"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/17695","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=17695"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/17695\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/17696"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=17695"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=17695"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=17695"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}