Training so hard but not getting any good results? Strictly eating a well balanced diet, but still gaining weight? You might be practicing one of these 8 muscle-building mistakes that some fitness enthusiasts get into. Whether you’re a man or a woman aiming to have a fit body, well toned muscles, or great abs, it doesn’t matter.
What matters is how hard you train, what you eat, and how you make it to your goal. I admit, working out for a fit and lean body is not easy. But being aware of the wrong fitness practices could really help a lot. So let’s see and check whether you’re committing one or more of these muscle-building mistakes.
You’re Not Eating Enough
When you workout, you need energy to lift weights and train for hours. Now, what food nutrient do you need to get energy? That is calories. So how will you train hard if you’re not getting enough calories to burn for your body to release energy. It’s basically the same idea with cars. Cars cannot run on the road without fuel. So you need to eat enough food for your system to work. Now I’m not saying that you can eat all the food you want in massive amounts. You also need to consider the nutrient value of the food you eat. You have to make sure that you’re eating the right kind of food with the right amount. Make sure to eat foods that have calories, fat, and protein, because these are the needed nutrients for body function and repair, burning fat, and building muscles.
You’re Not Eating Enough Protein
If you want to get lean muscles, or you just want to maintain good health, you need to eat protein. All of us need to eat protein actually. But for those who want to gain more muscles, you need to consume more protein. Protein helps our body build and repair muscles. If you want to have great muscles, you can consume about 1.3 to 1.5 grams of protein per pound of body weight. And if you’re an I’m-a-health-conscious-person, then you can have just about 1.0 to 1.2 grams of protein. Each source of protein contains different amino acids, so it’s better if you eat a variety of protein rich foods like fish, meat, eggs, dairy products, and more. The more your body gets fueled with the right nutrition, the more it will give you better results.
You’re Not Training Intensely Enough
The catch here is you won’t get more if you don’t do more. If you want to get bigger and stronger muscles, you need to work out and train harder. That’s just it. You have to push your body and give it a challenge. You just can’t stick to a 5 pound dumbbell all throughout your training program. If you stick with this you’ll get stuck. Once your body gets used to your training routine, you need to level up, so that your body will keep up and adjust the way you want it. You have to work hard to achieve your goals.
You’re Not Sleeping Enough
Stress is the number one killer. You hear that a lot, I bet. Well, it’s true. You can’t expect your body to work for you if you don’t let it rest enough. Just like your tablet or laptop, it won’t work if you don’t charge it. Change occurs in our bodies most effectively when we sleep. According to science, the hormone called HGH, the human growth hormone works best when we sleep. That is why they say you grow taller when you sleep a lot. Also, lack of sleep or more stress gives your body more cortisol, another type of hormone that breaks down muscle tissues. This is a big no-no if you’re aiming for bigger muscles right. So why don’t you just sleep well.
You’re Not Being Consistent
I see a lot of people training so hard, killing their butts out, but after training, they hang out, eat fully loaded meals, and drink too much. Some even go out to parties and enjoy until who knows when. Well, if you’re doing this too, I say you’re a fool. You can’t get the best result if you’re not consistent with your diet, exercise, and rest. You must strictly follow your training program to achieve your goal. If that is to gain more muscles, then train hard, eat healthy, and rest well. Get a balance of all these and you will have it.
You’re Doing Too Much Cardio
Yes, it’s important that you lift weights to gain bigger and stronger muscles, but it doesn’t mean you have to stick to one routine. It’s not all about the cardio, but the right cardio. It’s about resistance training. Get more strength training to contract your muscles, have higher endurance, strength, and bigger muscles. As I said, get a balance of everything that works for you and do it consistently.
You’re Not Training To Build Muscle
Building muscle equals lifting weights. That is 100 percent correct. But it’s not just lifting weights. Actually, you also have to do resistance training so that your body can adapt to the changes you’re giving your body. Doing strength exercise allows your body to adapt to the weight you’re exerting onto your body. There are a lot of theories and routines out there for fitness enthusiasts, but most would agree that 3-4 sets of an 8-12 rep range is the best for hypertrophy. Gather the strength and vary your lifts to tone down every single angle of your muscle, so you can hit that goal you’re aiming for. Follow the steps to create an effective fitness program.
You’re Not Taking The Right Supplements
Food supplements are the last thing you should worry about when trying to build muscle or lose weight. But it is as important as the other factors you need to consider. As I’ve been telling you, you need to balance everything. You need to maintain balance on your diet, training, and rest along with your supplement intake, if you’re taking one.
You can start with multivitamins to get the nutrients that you may not be getting from the food you eat. Then you can take fish oil, which helps your brain, heart, and joint function at its best as well as reduce inflammation. And then you can take whey protein to help your body build and repair muscles, so you can achieve that bigger and stronger muscles you’ve been dreaming of. You really don’t have to take supplements if you don’t need them but they are a great convenient and are absorbed into the body faster than food. Food should be the first and foremost way of satisfying your macronutrients, and then supplementation will be on top of that.