Been to a grocery store lately?

Does your mouth start to water when you pass aisle after aisle of….

-Potato chips

-Pop tarts

-Ice cream

-Cookies

-Fresh baked pastries

-Cakes

-Carbonated beverages

-Syrups with high fructose corn syrup

Mmmmm…I can almost taste it right here from my computer.

How does that fit into your fitness plan, or your weight loss diet plan?

Gooey chocolate chip cookies, devil’s food cakes, ultra high sugar cereals…all washed down with your favorite carbonated beverage.

Uh oh, there goes your weight loss diet plan.

Ok, I’m getting off track here….and so is your fitness plan.

Whatever.

Let’s focus and regroup.

Here’s a challenge for you (pay attention, this is a good start to a weight loss diet plan)…

Next time you go to the grocery store, put 10 healthy things that will help achieve your overall fitness plan and your weight loss diet plan in your cart before you put 1 unhealthy thing.

Yep, you heard right.

It’s not only a challenge, but this should be the way (now and always) you grocery shop for you and your family.

For every 10 things for your fitness plan….you are allowed 1 “treat”.

So, for example…you could put things in your cart like:

-Oatmeal

-Assorted fruits and vegetables

-Lean meats (chicken, beef, some kinds of fish, etc.)

-Whole grains

-Low fat yogurt (no sugar added)

Then…..after 10 of these items that help you achieve your weight loss diet plan….you can go ahead and “treat” yourself to one of those high calorie, “fat in the box” cookies…….if you so desire.

But here’s a little secret…

A shocking, little-known, secret that will keep you on your fitness plan like glue…

You think you can handle it?

Ok, here goes…

After you start CONSISTENTLY buying and eating healthier foods…you will no longer be interested in those “treats”…which will eventually do nothing but make you feel bad…but you WILL BE HAPPY about your newly found self-esteem, and your body will be very thankful…it may sound hard to believe right now…but it’s true….very true.

Why?

Because you are CONSISTENTLY conditioning yourself to eat healthier foods and following your fitness plan and staying on top of your weight loss diet plan…and your body is responding to it…

Better yet, your body is EXPECTING it.

I remember when I was back in college and when I was eating very healthy and working out like a champ, I was following my fitness plan to a “T”…

I was doing this very consistently for a good while…then, one night I went out to dinner with some friends.

Didn’t really think about how I had been eating lately (very healthy) and ordered myself a nice juicy, fatty hamburger and fries.

Well, about a ½ hour later, after my stomach kept asking me “What in the world is this in here?”…I became very familiar with the bathroom for a little while.

Onward.

Ok, I didn’t tell you that story to make you scared of eating hamburgers, or say that you can never, ever, ever eat anything you want or crave…

But be smart.

Use your common sense.

Follow your fitness plan.

Stay on your weight loss diet plan.

Eating Twinkies will never help you lose the fat off your body.

Neither will the candy bars.

Or the….

Well, you get the picture.

So…realize that it all STARTS at your local grocer.

And if you follow my advice, you can make sure it doesn’t END on your waistline.

I’ll talk to you soon.

Chris C.

P.S. You think this is the end-all, be-all of fitness and nutritional tips? Well, it’s not even close…just go on over to www.fitnesswithchris.com and look at all of the information I have for you for you to follow and improve your fitness plan.

Building muscles is not all about lifting weights and working out non-stop. You need a healthy body building nutrition program in order to make your body building routines more effective. Eating is one thing but eating a healthy balanced meal for building muscles is another thing entirely. You need to understand that food is very necessary in the bodybuilding process and not just eating any thrown together meal, eating processed foods is totally out of the question.

There are several healthy meals that can help you build your muscles the natural and healthy way. In this article you will get healthy body building nutrition tips that will nourish your body the way it is meant to be.

1) Eat whole foods – these foods will help you achieve a lower body fat, so that the muscles you have spent so much time building will show better. Do not eat any food that comes out of a box – you could have an occasional pizza (emphasis on the word “occasional”). You should eat whole foods about 90 percent of the time.

Fats – fish oil, flax seeds, olive oil, real butter, nuts etc

Carbohydrates (Carbs) – whole grain, pasta. Brown rice, quinoa, oats etc

Fruits – orange, pears, banana, apple (an apple a day keeps the doctor away)

Vegetables – eat spinach, tomato, carrots, broccoli, salad etc

2) Eat More – You need to eat more because your body needs food for energy and also for muscle growth and recovery. Eating frequent meals will boost your metabolism, therefore helping you to lose fat fast. The key is to eat more frequently, not necessarily more volume.

Eat your breakfast – do not skip breakfast because you need to get calories in the first hour, so eating breakfast is very important.

Eat every 3 hours – eating six meals each day will give your muscles a steady intake of protein which is a very necessary body building nutrition source, and will also help your body speed up muscle repair and recovery. Eating 6 meals everyday will also boost your metabolism.

Eat after each workout – make sure you get proteins and carbs post workout in order to help you with muscle recovery and replenish your energy stores.

Fill up on calories too – Make sure you get enough calories; you can track your calorie intake using special devices.

Eat foods that are rich in calories such as 100g raw spinach is 25kcals. 100g raw rice is 380kcals, eat lots of pasta, mixed nuts, oats, olive oil etc

3) Body building nutrition is not complete without milk. Drinking a gallon of whole milk each day will help you gain some good fat which is necessary for body building. So, got milk?

Who said you need to use steroids in order to achieve your dream of having big strong muscles? A healthy eating habit with your workout regimen is enough to help you build muscles naturally.

People seeking counsel on bodybuilding have a lot of resources they could use. You could ask others you know from the gym, your trainer, or even peruse the latest fitness magazine. The internet offers a wealth of information as well, from diet info to routine techniques.

Bodybuilding experts will occasionally write for bodybuilding websites. The methods described are created to ensure that you get a good, healthy workout and can sculpt the type of body that you are looking for. Do some online research and youll come up with several websites that have good tips and tricks that you can incorporate into your workout. There is also a chance that nutritional information may be found online as well.

Because a bodybuilder has certain nutritional needs that must be satisfied, you need to ensure that the nutritional advice that you follow includes a well balanced diet. This becomes even more important when you are trying to add greater muscle mass to your body. You will be burning more calories than most people, and therefore your diet will need to be configured to suit your body’s needs.

Be careful of the bodybuilding tips that you find online. Not everyone is qualified, so check into the reputation of the person who is giving advice on bodybuilding. Find out what credentials the individual claiming expertise has that allows him or her to give advice to folks who are looking to build their muscles. It can be difficult to determine which sites offer safe and healthy advice for bodybuilders, so you should proceed with caution.

Blindly following the bodybuilding tips from a person who isn’t knowledgeable can place you at greater risk for an injury. Anything that doesn’t sound familiar or isn’t clear should be double-checked, with your trainer if possible. They can advise you on whether the information is safe and appropriate to your bodybuilding goals.

Check with your doctor before you follow any medical advice from a site online. It is never a good idea to take any medication or other drug without being seen by a doctor. The bottom line is when you are reading the bodybuilding tips online use some common sense.

Dont follow something blindly because it promises you a toned sculpted body overnight. The only way to achieve the muscles that you are after is through hard work and patience. You will need to monitor your diet and find the exercises that work the best for your body type.

Let’s face it, we live in an image conscious society, not a health conscious one. Many people confuse the two, but the difference is clear. Because of the extremes that many people are willing to go to try to look good including calorie restricting diets, taking pills and potions to lose weight, and even cosmetic surgery, it is clear that people are more concerned with looking good rather than feeling good or even being healthy for that matter. The fact is, there are plenty of activities we can take part in that can make us not only look fantastic, but get into fantastic healthy condition as well. One of these is bodybuilding.

Bodybuilding is the act of improving one’s physique through weight training, aerobic training, and eating a healthy diet. This activity can make you look incredibly younger and feel better than you have in your entire life. Because of the lack of knowledge that many have about bodybuilding, many decide not to try it, but really, it is pretty simple to get started with this effective and physique improving activity.

First of all, it is important to understand the different types of routines you may encounter in the world of bodybuilding. There are two basic types and they are called full body, and split body routines. Full body, as the name suggests, are exercises that involve your entire (or most of) your body. These include exercises such as squats and deadlifts. Split body exercises are those that focus on individual muscles such as dumbbell curls. As a beginner bodybuilder, you will want to focus on the full body ones as they will provide you with the best “bang for your buck” when it comes to adding significant amounts of muscle in a short period of time. Begin with a routine that will see you completing several sets of full body exercises during each workout and schedule workouts at least 3-4 days per week. It is important to start with light weights so that you don’t hurt yourself, but make sure to increase weights incrementally so that your progress will continue.

In this early stage of bodybuilding, nutrition and rest are EXTREMELY important. You will want to be taking in adequate amounts of protein in order to provide your muscles with the nutrients they need to grow, and carbohydrates as well as this will provide the fuel for your muscles during your grueling workouts. In addition, make sure to get PLENT of sleep (at least 8 hours) each and every night as it is during this time that your muscles actually repair themselves and GROW. Many beginning bodybuilders experience significant growth with a one day on one day off workout routine. This gives their body one full day of recovery in which to grow between workouts.

So remember, beginner bodybuilders need to start light, but gradually add increasing weight. You need to concentrate on full body movements and don’t worry so much about split body routines at this stage. Finally, make sure you eat the proper foods and get plenty of rest. If you follow this simple but effective advice, you will have much success in positively transforming your body through bodybuilding.

We feel vindicated that our vision of the strong, liberated woman has been accepted by the main stream media, as well as by the sports world and the medical community. Weight training will pay off for you in the long run. The following are just some of the rewards women enjoy by following the bodybuilding lifestyle.

Body Fat Control

Weight control is the main reason most women work out, but aerobics alone isn’t the best approach. By building some muscle, you increase your metabolism so you can eat more without gaining fat.

Increasing Bone Density

Weight training is the best way to make your bones stronger. This is important in your younger years so you can have more bone density as you age, when osteoporosis could otherwise be a major health problem.

Avoiding Terminal Illness

Bodybuilding exercises for your back and shoulders can help prevent bad posture and back and shoulder pain that comes from spending too much time at your computer.

Strength

Everyone likes feeling strong. It’s more important as you grow older.

Body Contouring

Weight training tightens sagging triceps and hardens wobbly thighs which are the main problem areas for women.

Healthy Children

Healthy mothers have healthier babies, and the bodybuilding nutrition and exercise lifestyle can help you before, during and after pregnancy.

Stress Management

A tough session focusing on moving lots of weight can ease the day’s tensions and release calming endorphins. Bodybuilding training is the best tension reducer around.

Easy on the Joints

Knees and ankles may not be able to withstand continued aerobics or running programs, but with smart weight training you can work out without jarring your joints.

Buddies Welcome

Bodybuilding is something you can do with the guys, with the girls, or by yourself.

Healthier Lifestyle

The bodybuilding lifestyle of good nutrition, no smoking, minimal alcohol, adequate rest and sleep will make you healthier and stronger and help you avoid diseases associated with bad habits.

Self Realization

You do something that feels good. You develop your physical potential, not letting sexist stereotypes hold you back.

An exciting development in the functional food area is the fortified egg. Bodybuilders know that eggs are a good source of protein, but eggs can now also be a good source of omega-3 essential fatty acids. Some egg producers are adding flaxseed to the feed of hens. Adding omega-3 fatty acids, in the form of flaxseeds, to the diets of hens increases the omega-3 fatty acid content of eggs by over six times that of regular eggs. Eating two fortified eggs may provide an adequate amount of omega-3 fatty acids. Egg producers also add vitamin E to the flaxseed feed to keep it stable. This can cause the vitamin E content of fortified eggs to be as much as eight times higher than that of normal eggs. It is also worthy to note that eggs can taste better with the vitamin E enrichment

Legumes

Sometimes referred to as the poor mans meat, legumes are an excellent source of soluble fiber, which is important for keeping an athletes blood sugar and energy levels stable. As far as plant foods go, most legumes are relatively high in protein and are a good source of slow releasing complex carbohydrates. This is great for providing a more stable and longer lasting supply of energy for working out. Legumes can be eaten in chili, stews, and soups, and are also enjoyable when served cold in bean salads. Some of the more common legumes found in the U.S. include pinto beans, kidney beans, navy beans, lima beans, black beans, chickpeas, lentils, and black-eyed peas. Legumes can be purchased dry, canned, and sometimes frozen.

Allium Vegetables

Allium vegetables, such as garlic, chives, onions, scallions, and leeks, are a flavorful way to add healthful nutrients to a bodybuilders diet. The benefits of garlic and other allium vegetables may come from their abundant flavonoids, such as quercetin, and also from their sulfur-containing compounds. Allium vegetables may be more beneficial when uncooked. So you may want to add them to sandwiches, salads, salad dressings, and other raw recipes to get the most from them.

Mollusks

Low in fat, a source of protein, and high in essential minerals, mollusks can be a good addition to a bodybuilders diet. Three popular and nutritious mollusk choices are clams, oysters, and mussels. Clams, in particular, lead the way for all foods in heme iron content. Heme iron found only in red meat, poultry, fish, and seafood is iron bound to a nonprotein compound that is much more easily absorbed by the body than free iron. Clams are also an excellent source of vitamin B12 and copper. These three nutrients may help maintain good blood status for delivering oxygen to working muscles. Along with copper, mollusks are also rich in zinc and selenium. These minerals are necessary for the proper functioning of the bodys immune system and its antioxidant defenses. Mollusks can be cooked in a variety of ways, including steaming, stewing, roasting, baking, broiling, sauting, poaching, and frying.

Nuts

Nuts are a very rich source of nutrients, including polyunsaturated fatty acids, vegetable proteins, fiber, vitamin E, potassium, folate, magnesium, zinc, selenium, copper, phosphorous, phytosterols, antioxidants, and arginine. Although nuts are considered a fatty food, the fat in them may be beneficial. Some healthful choices for the bodybuilder include almonds, walnuts, Brazil nuts, cashews, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, and pistachios. But remember, eating too much of a good thing can really increase your caloric intake, which could lead to an increase in bodyfat. A good guideline may be to eat one or two servings per day. A serving is one ounce (24 almonds).

Whole Grains

Bodybuilders may find whole-grain foods helpful in providing steady energy for hard training. Whole-grain foods are rich in vitamins, minerals, fiber, and essential fatty acids. Some examples of good whole-grain foods include oatmeal, whole-wheat flour, barley, spelt, brown rice, and some hot and cold breakfast cereals. Be wary of products labeled 100% wheat, stone-ground, multi-grain, seven-grain, 12-grain, or organic. They often contain very little whole grain. Instead, look for whole-grain products that say 100% whole wheat.

Salmon

One of the best sources of omega-3 fatty acids, salmon is a great way to add more musclebuilding protein to your diet. Omega-3 essential fatty acids are important building blocks of cell membranes and, like protein, may help athletes recover from strenuous workouts. Omega-3 fatty acids are also a great addition to anyones fat-loss plan.

Tomato Products

Not often do you find a natural food that actually benefits nutritionally by being cooked and processed. This seems to be the case, however, for tomatoes. It appears that even though some vitamin C is lost when tomatoes are heated, the antioxidant power is increased during the process. Researchers have found that the antioxidant lycopene, which is the pigment that makes tomatoes and other fruits like pink grapefruit and watermelon red, is made more bioavailable to the human body after heating. Foods rich in lycopene include canned tomatoes, tomato sauce, tomato juice, tomato paste, salsa, and ketchup.

Flaxseeds

Also known as linseeds, flaxseeds are small, oval-shaped seeds from the blue flowering flax plant. Flaxseeds are considered one of the best plant sources of healthful omega-3 essential fatty acids, and they’re also a good source of fiber. Flaxseeds (but not all flaxseed oil) are rich in phytochemicals called lignans that may have strong antioxidant properties that can help you stay healthy. There are several sources of lignans, such as whole grains, various berries, and soybeans, but flaxseeds are the best source. For easier digestion, flaxseeds should be ground first; a coffee grinder is good for this. The pleasant, nutty flavor of ground flaxseeds can be enjoyed in many foods, such as baked breads, muffins, and cookies. They can also be eaten in salads, cereals, soups, sauces, or mixed with a serving of NITRO-TECH protein powder.

Cruciferous Vegetables

Vegetables such as watercress, broccoli, cauliflower, kale, brussels sprouts, and cabbage are known as cruciferous vegetables. These vegetables are high in fiber, rich in vitamin C, very low in calories, and a good source of healthful phytonutrients. Eating cruciferous vegetables is a good way to take in important micronutrients without taking in a lot of calories. Bodybuilders wishing to lose bodyfat will find cruciferous vegetables to be a good addition to a their focused diet. Try to get three or more servings of these vegetables each week.

It is also interesting to note that cruciferous vegetables can be a dieting bodybuilders best friend, as in many cases they require more calories to be digested than they provide. Cruciferous vegetables not only help fill you up, but they also help you burn more calories!

Bodybuilders put great demand on their bodies during heavy training. Eating well will keep you going strong and staying healthy. Remember, a healthy bodybuilder is a better bodybuilder, so try to add some of these superfoods today.

Bodybuilding is the sport of developing muscle fibers through the combination of weight training, increased caloric intake, and rest. Competitive bodybuilders display their physiques to a panel of judges, who assign points.

The sport is not to be confused with strongman competition or powerlifting, where emphasis is on actual physical strength, or with Olympic weightlifting, where emphasis is equally split between strength and technique.

Though superficially similar to the casual observer, the fields entail a different regimen of training, diet, and basic motivation. Bodybuilders aspire to develop and maintain an aesthetically pleasing (by bodybuilding standards) body and balanced physique. A bodybuilder’s size and shape are far more important than how much he or she can lift.

The growth and repair, however, cannot occur without the necessary building blocks. These are supplied by high quality nutrition. Bodybuilders require a very specialised diet. Generally speaking, bodybuilders require anything between 500-1000 calories (2000 to 4000 kilojoules) above their maintenance level of food energy while attempting to increase lean body mass.

A sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat in preparation for a contest. The ratios of food energy from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.

Supplements can help muscle gain, although some are unproven and many are ineffective. Two supplements which have been proven to help bodybuilders gain and maintain size (without unhealthy side effects) are Creatine and L-Glutamine. Like all supplements, these only help if used in conjunction with a solid nutritional base and weight training program.

Some bodybuilders may use drugs to gain an advantage over results due to natural hypertrophy, especially in professional competitions. Although many of these substances are illegal in many countries, in professional bodybuilding the use of anabolic steroids and precursor substances such as prohormones are sometimes essential to competing in world-class competitions.

Most steroids allows the human body to be in a more anabolic state. Significant negative side-effects accompany steroid abuse, such as liver damage and negative feedback leading to a decline in the body’s own testosterone production, which can cause testicular atrophy and possible infertility.

A serious bodybuilder will need to follow an effective bodybuilding nutrition plan. Although this is an important aspect many bodybuilding enthusiasts in their eagerness to build muscles, often ignore this aspect, while they put up with grueling exercise routines in the gym. First of all you need to understand that you are what you eat when it comes to muscle building.

Bodybuilding nutrition consists of lots of different components or essential nutrients which are required by the body in order to build strong body. For instance carbohydrates should form a considerable chunk of what you eat. Carbohydrates are nothing but starches and sugars that are vital for providing energy to the body. They are available in a variety of food products. Diary and fruit products are a great source of carbohydrates and are also easily digested by the body. You can also find carbohydrates in legumes and vegetables.

Another bodybuilding nutrition secret lies in eating less but more frequently. In fact it is suggested that you eat several small meals throughout the day instead of the traditional large meals, thrice in a day. You should preferable eat around six smaller meals which could be spread throughout the day. This helps in maintaining the body’s metabolism. Another important aspect that you need to look into is your food schedule. You should plan and stick to a particular schedule. This should be a part of your muscle building strategy and will allow you to achieve your fitness goals.

You can also get in touch with a professional nutritionist if you are looking for the proper bodybuilding nutrition for you. You should first of all understand that a bodybuilder’s diet is different from that of others. The entire diet is focused towards building muscle power and mass in this instance. This is where professional assistance can help you. You can also get to know from them about the various food supplements that are available these days and whether you could take them. You can also get in touch with a professional trainer who can suggest you the proper nutrition. You can also get in touch with other experienced bodybuilders and find out from them about the various types of diet that you can try.

Bodybuilding nutrition is all about making healthy food choices and not about starvation as many people think it to be. You must remember that fitness and health always go hand in hand. It is for this reason you should take particular care of what you eat.

Bodybuilding is not the exclusive art of professionals. In recent years more and more people have been adapting the bodybuilding lifestyle to improve themselves. People are in the art of bodybuilding not just for the possibility of competing, but for the effects of the discipline regimens themselves.

What are the basic effects of well-guided weight training, or more broadly, bodybuilding?

• Decrease of body fat percentage versus lean body mass percentage

• Decrease in the risk of coronary heart disease and other diseases associated with sedentary living (given that you won’t be using synthetic testosterone to speed up muscle building)

• Well-built, well-toned physique

• Increase in flexibility, endurance and stamina- all the basic requirements of any physical sport.

The basics

Here are some things that you should expect when you begin with your weight training or bodybuilding:

• Yes, there will be some pain involved. But the burning sensation that you will feel means your muscles are adapting to the increased resistance applied to them. Continuous weight training will eliminate the pain- and gradually, you will feel the “high” that bodybuilders speak of- the result of a combination of natural substances in the body being released during times of sustained physical activity.

• Yes, you will have to cut down on chocolates, soda and beer. One of the main components that would have to be addressed even before weight training is the percentage of fat in the body. You have to lose weight as you go along by cutting down on the empty calories. Replace these empty calories with nutrient-packed foods.

• Yes, your physique will visibly improve. Sustained weight training (over a month, with the right diet) will make you look more fit. Even if you don’t have four packs yet, your belly fat will significantly be reduced and your arms and legs will gradually and naturally be toned. This is the basic reward of weight training.

• No, you will not be all stiff as a board after you start lifting weights. The real effect of weight training is actually more flexibility. The actual cause of inflexible and easily sore muscles is inactivity- so get out of that couch today and start moving.

• No, you will not be “ripped” in two month’s time. Unless you’re into using illegal steroids (those used for horses) or synthetic testosterones (used in conjunction with a so-called “cutting stack”), the “professional” bodybuilder’s body would come much later. Give yourself at least a year without cheating on your training regimen. But by then you won’t really care anymore if you’re ripped or not, because you would be feeling more alive, more in control of your body.

• As for self-confidence, yes, you will be more confident, especially in situations that require you to expose your body to a number of people.-Whether people agree wholeheartedly or not, toned physiques always manage to catch the eye. This positions the bodybuilder in a better position in social events- whether it be in a meeting with the boss or with a romantic date.

There’s no way to go but up for the enthusiastic bodybuilder.

They work differently for each individual. Bodybuilding routines can vary to an extent that spans quite a few routines or many. You should know that the best routines are those that provide the required results in the shortest possible period of time.

Most people would rather choose bodybuilding routines that will maximize the benefits accrued while causing them to perform as little work as is possible, which has given rise to a greater demand for the best in bodybuilding routines.

Don’t copy other people’s routine!

For bodybuilding starters, it may come as a small surprise to learn that achieving the type of body Arnold Schwarzenegger has is not all about reading up Pumping Iron and copying the moves that he made in his prime. Thus, those who feel that copying bodybuilding routines such as those used by a Mr. Universe or a Mr. Olympias may end up a bit disappointed when their bodies do not become the sculpted masterpieces that Arnold achieved or those of other Mr. Universes.

If you copy these bodybuilding routines don’t hope to achieve exalted levels in as short a space of time since these routines will not provide you with those kinds of results in less time than is absolutely necessary.

Prepare to go through trial and error phases.

You should be prepared to go through trial and error phases and success and failure will also rise and fall as you try and modify your bodybuilding routines to suit your needs the best.

Also, what works for one person need not work with another person and no bodybuilding routines will provide the same results for everyone, and it does mean using different weights and different exercises as well as different amounts of reps after which you can then expect to have the sculpted body that you so much wanted.

Carefully take into account is the need for change.

Another important consideration for you to carefully take into account is the need for change, since even if particular bodybuilding routines are working well for you, they still requires modifying the routines through the addition or elimination of certain exercises which will then help chisel your body the way that you want. Bodybuilding routines can be enhanced further by taking the proper nutrition that will aid your routines.

Don’t perform the bodybuilding routines longer that necessary.

You should realize that bodybuilding routines should not be performed longer than is absolutely necessary. In most cases it would be no longer than seventy-five minutes in a single session and that the maximum sessions you should perform your routines per week should not exceed five.

If you go beyond that, your body may actually wilt under the strain. If you over-do the routines, you will need a longer recuperation period. It is also not correct to work out if you feel sick or suffering from an injury so as not to aggravate the injury.

The Work Hard Myth and Bodybuilding

If you think that if you work too hard in the gym the body will grow muscle then it is not correct. In fact, the body might reject the additional stress and start to atrophy instead. This is not what you want. Ever!. It would be wise to avoid such excessive training.

Instead, simple consistency of attending the gym 3 or 4 times in a week and working out at a moderate to difficult pace would be enough to make further gains.