If you think that sweating it out in the gym for a longer period of time will ensure better results, think again. Usually most beginners spend too much time working out in the gym. When this does do not bring about the desired results, they increase the workout time. They keep increasing the workout time till they eventually burn out; finally they decide that they are incapable of building a bigger body.

But, the real reason why most people fail in their attempt to gain muscle is because they ignore the very important role of proper rest in the muscle building process. The secret to muscle building is a combination of balanced diet, regular training and proper rest. It is hard to convince people that over-training has no positive effects on muscle building; instead it would negatively harm your health.

If you are under that impression that working out for longer can help get the body of your dreams, you are highly mistaken. Overtraining can have several negative affects on your body. In this article we provide you with adequate information about overtraining and how to avoid it.

WHAT IS OVERTRAINING?
Overtraining is when you train your body above its capacity. This means that your body is unable to recover and adapt fast enough to prepare itself for the next training session. Simply said, it means you are training extra hard without proper rest.

Overtraining Syndrome (OTS) is a medical condition which is characterized by increased cortisol levels, feeling of fatigue, sense of depression and reduced testosterone, blood-glutamine and DHEA levels among other indicators.

When the body incurs damages and does not find the opportunity to rebuild and repair all these damages, it leads to overtraining. For example, when you are training with weights, your aim would be to create small tears in the muscle so that the body can repair and rebuild that same tissue to be stronger than before. Although these tears are a must for muscle growth, they are basically muscle damage. Therefore it is crucial for you to permit the body to make the necessary repairs, or you can suffer form overtraining.

CATCH THE EARLY WARNING SIGNS
Here below are some symptoms of overtraining;

• You seem to be lacking energy at the beginning of your routine
• There is lack of muscle and weight gain
• You have trouble going to sleep
• You lack the necessary energy throughout the day
• Your target muscles remain sore from the previous workout when you work them again
• You may feel anxiety or depression


OVERTRAINING AND DIET
Diet also plays an important part in overtraining. Insufficient intake of calories, water and carbs can make it difficult for your body to recover and repair muscle tissues after every workout. Also deficiency of vital protein and fats can hamper repairing and rebuilding of necessary muscle tissues.

ADEQUATE REST

While a minor case of overtraining can be managed by taking a few days off from the gym but a major case would require complete body rest till the body recovers from the various symptoms. Also, glutamine supplements can prove to be successful to speed up the recovery process.

Although the rate with which the body can repair and rebuild tissue damages can vary from person to person, here are some basic guidelines that you should pay attention to when pursuing muscle gain.

• Do not directly work each group of muscles more than once or twice a week if you are training with splits.
• Make sure to wrap up each training session under 60 minutes.
• Also it is wise to keep a maximum of five workouts in a single week.
• Take a 1-2 week break form the gym every 8 to 12 weeks. This will help keep your body energized and rejuvenate.

To achieve maximum muscle gain, you must understand the value of proper rest and allow your body to repair and rebuild muscle damage. The best way to get adequate rest would be to get a good night’s sleep. There are several benefits of proper sleep; one of them is a better cardiovascular health. It is when you are in the world of dream that your muscle building hormones get to work.

Proper diet and adequate rest can help catapult your body in the growth mode giving you the body you have always dreamed of. Prevention of overtraining is up to you therefore follow these above mentioned to get the best out of your bodybuilding routine without any of the negative effects. Good luck!

 About the Author:

By:Chris McCombs
Chris is a well known personal trainer and fitness expert currently getting people in shape through with the Irvine Boot Camp. Chris has become famous in the world of online fitness business advertising and marketing personal training. Find out more by visiting Chris’ blog page at http://www.kickbacklife.com/.