You are tired of spending so much time doing exercises, going to the gym, and joining strength training but you have not got a good result. There are many rules you have to follow to gain weight and muscle growth.
5 Reasons You Cannot to Build Muscle
You’ve Been Training For A Long Time
Despite your best efforts, you’ve probably had to stop training for a while due to a busy schedule or injury. The result? You’ve lost all your hard-earned muscles and strength and now feel like a completely different person. Fortunately, there are simple ways to keep building muscles without gym equipment. Read on to discover how. You may have been training to failure. Training to failure is not effective for building bigger muscles. You’re closer to your genetic potential, which means that your muscle growth will be slower. Also, stress and sleep deprivation affect muscle recovery, which means your body won’t adapt to a workout plan as effectively as it could.
One theory suggests that you can build muscle forever, even after you stop working out. It will take you longer to reach your goal, but it will be easier than you think. This theory is called muscle memory, and it works by helping your muscles to regenerate. After a break from weightlifting, you’ll have more nuclei in your muscles, which control cell activity. When you resume strength training, these nuclei will continue to multiply, enabling you to grow your muscles in the fast way.
You’re Not Eating Enough Protein
If you feel crappy at the gym or during your run, chances are that you are not getting enough protein in your diet. Your body may not be getting enough protein, and you may be deficient in nitrogen, which hinders muscle growth and repair. It may also slow your recovery and tank your performance. Here are the signs that you’re not eating enough protein.
A varied protein diet contains amino acids and other micronutrients. Including a variety of protein sources in your diet helps you get the nutrition you need to fuel your muscles. Meat, legumes, seafood, and soy are all great sources of protein. Protein sources should comprise at least 30% of your diet. Too much protein may result in your muscles. To avoid this problem, you should eat a variety of protein-rich foods every day.
Protein intake is essential to the building and maintenance of muscle. A minimum of 0.37 grams of protein per kilogram of body weight is required. However, if you exercise heavily, you might need more. A good rule of thumb is to eat it within 30 minutes of exercise.
You’re Not Eating Enough Calories
If you’ve ever noticed that you’re not seeing the results you want from your workouts, you may be not eating enough calories. You may feel as if you’re bonking and hitting the wall a lot. This is because your body is in starvation mode and is frantically fighting to conserve calories. Instead of ignoring this fact, consider incorporating some simple nutrition strategies.
The toughest part of building muscle is eating enough calories. The general recommendation is to consume around four thousand to 6,000 calories (cal) a day. A more challenging situation is if you’re gaining fat or weight quickly. A good starting point is to aim for about 16 to 18 cal per pound of bodyweight, slightly above your maintenance calories. After 10-14 days, you can adjust your intake if you find yourself struggling.
Another sign that you’re not getting enough calories is if you’re not experiencing a regular menstrual cycle. This may indicate that your body needs more calories. In addition to making your workouts more difficult, not eating enough calories can make your body fatigued and weak. Insufficient calories can also prevent your body from recovering as quickly as you want. If you don’t consume enough calories, your body will burn fat as fuel instead of proteins. Although fat is excellent for weight loss, it doesn’t help your gaining muscle.
You’re Not Getting Enough Sleep
It seems logical that getting enough sleep is necessary to build muscle. Lack of sleep increases cortisol levels and hinders muscle growth and badly affect to your health. Lack of sleep prevents your body from repairing muscle damage and promotes muscle breakdown. You may not even be aware of it, but too much cortisol can negatively impact your performance and cause muscle loss.
During your sleep, you should aim to sleep for seven to eight hours every night. Sleep plays a vital role in repairing your muscles and boosting protein synthesis. It also enhances human growth hormone release. The body requires at least seven to eight hours of sleep to recover after a strenuous work out. However, many people don’t get that much sleep. Having a schedule that interferes with sleep may be an obstacle in your goal to build muscle.
A study by the American College of Physicians found that sleep deprivation decreased testosterone levels by as much as 15%. Testosterone plays a crucial role in muscle building and fat loss, so not getting enough sleep reduces testosterone levels and lowers workout performance. In addition, people who are sleep deprived produce fewer flu antibodies than those who get enough sleep. These results indicate that getting enough sleep is necessary for gaining muscle.
You’re Stressed Out
Did you know that stress causes your muscles to break down faster? It also affects your blood pressure. Besides this, when your body is stressed, your face starts to turn red or pink. If you don’t recognize these signs, it is likely that you are overworking or stressed. If you are one of the few people who don’t experience stress, you may have a different way of detecting overtraining.
The first step in eating to build muscle is to consume enough calories. You should consume roughly 16 to 18 calories per pound of body weight. If you are physically active, you should aim to consume a higher total. You should also drink plenty of water and include protein in your diet. You can also purchase protein powder to mix into your smoothies or consume one scoop of it every day before you lift a single weight.
To get started, do fifteen minutes of strength training each day. During this time, try to avoid training on the same day. Lifting heavy weights can cause injuries, especially if you do not have an effective stretching routine. You can increase your weights gradually to avoid injury. You should also aim for a maximum of fifteen repetitions per day. By doing this, you will increase your muscle mass and strength. Ultimately, this will help you reach your fitness goals.
Last but not least, the easy way is that you should have your exercise plan every week to limit the lifting heavy weights and get your body in a schedule. Above are 5 reasons you cannot build muscle and some useful tips, we hope you can get the best result in early time. If your need new information for this topic, share your ideas in below comments box.