7 Reasons Your Muscles Do not Grow
You always had a lean body, with thin legs and arms, and decided that you were no longer happy with your fitness. Or, then, you admire the more muscular bodies and would like to develop your muscles as well.
Whatever your reason, you have enrolled in the gym and you are training hard to gain muscle. But unfortunately, your results are not being as you would like.
This can happen for a number of reasons, from feeding to lack of proper rest so that your body recovers from training.
Remember that each body is different, so the guidance of a professional is indispensable for you to achieve your goals in a satisfactory and safe.
1. You are not ingesting enough calories
If your desire is to develop the muscles and not just keep them the way they are, most likely you will need to increase the amount of food that you are accustomed to consume.
You need to consume more calories than your spent body so you can build more muscles, otherwise your body will not have the nutrients it needs. In addition, it may be advisable to make meals and snacks more often.
2. You are not consuming the right foods
Yes, you need to increase your caloric intake, but that does not mean that your food should be based on pizza, industrialized snacks and sweets. For muscles to grow, it is necessary to consume healthy calories with an adequate proportion of proteins, carbohydrates and fats.
Each organism has different needs, but it is estimated that 30 to 40 grams of protein per meal should be ingested to optimize muscle synthesis.
However, it is not just the proteins that should be taken into account: carbohydrate consumption stimulates the release of insulin, which indirectly stimulates growth hormone (hGH) to build muscle. In addition, carbohydrates provide the energy you will need to make your series in training.
Even fats are important because without them, there may be a loss of testosterone production, which can hinder muscle development.
3. You are going to train tired
If you are definitely not a morning person, morning training may not be a good idea. When you feel exhausted, there is no way to put the required intensity in the exercise series, and the result of them will not be as expected.
Likewise, training at night, after work, will not do much good if you’re crawling. You need to find a time when you feel more comfortable and try to fit your workout during that window.
4. You are training with hunger
Some people can not eat breakfast as soon as they wake up and choose to practice fasting. Unfortunately, this habit can decrease your strength, speed, and energy during exercise, as well as impair muscle growth.
In lack of fuel when doing a series of cardio, your body may end up consuming the muscles as a source of energy. Likewise, doing fasting bodybuilding exercises can even speed up the burning of fat, but this can also cause consumption of amino acids and disrupt hypertrophy.
5. You are exaggerating in cardio
Cardiovascular exercises are great for helping to maintain weight or lose a few pounds, but in excess they can disrupt muscle gain because you will be exhausted.
Instead of spending hours doing aerobic exercise, such as running on the treadmill, it may be more appropriate to invest in physical fitness with sprints. The guidance of a physical education professional is critical in finding the appropriate ratio between types of exercise.
6. You are not resting enough
It is in training that you stimulate your muscles to grow, but it is when you are at rest that they actually increase in size.
That way, if you do not give your body time to recover, it will always be breaking amino acids, with no time to repair and build muscle fibers. Again, it is crucial to have a professional follow-up to stipulate your training frequency.
7. You’re not picking up as heavy as you imagined
It can happen to everyone: you even go to the gym, but spend more time chatting with colleagues and updating Instagram than actually training.
Of course, this situation is not ideal, but since the gym is also a socializing environment, it is not uncommon for people to spend more time than they should on activities outside the training.gym
It pays to keep an eye on the amount and intensity of exercise you did during the time you were in the gym.
As all organisms are different, the tips will not always work for you. Each person has their individual needs and goals, so only a team of physical education and nutrition professionals can determine why you are not achieving the desired results.
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