4 Reasons Why You Are NOT Building Muscle
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By Mark Crossan of www.easyfitness4you.co.uk
The thought of building muscle when you are a complete beginner can seem daunting at first but in reality, the concept is simple. Train hard, Eat well and sleep well. Add consistency into the mix and you have a near perfect plan of action. So why do people find it so hard to see results in the gym? Here are 6 of the top reasons why you are not building muscle and getting the desired results from your training.
You Are Not Eating Enough!
Building muscle requires a calorie surplus. This basically means you need to eat more calories than your body needs each day in order for it grow and build new muscle tissue. Many people believe that they are eating enough when in truth they are not. Writing down a typical days worth of food and totaling up the calories is the best way to find out if you are consuming enough calories for muscle growth. You should be looking to consume around 300-500 calories over your maintenance level to build muscle. At the same time be careful not to consume too many calories.
As well as underestimating calorie intake and neglecting to eat enough, people can also do the exact opposite. People can overeat with the belief that they need to eat big to get big. While this statement holds some truth you donít need to over exaggerate your calorie intake to build muscle. Eating thousands more calories a day than your body needs will help you build muscle but you will also put on a lot of fat. Eat sensibly to minimize fat gains.
You Are Getting Comfortable!
To build muscle you need to walk into the gym looking to improve upon your previous weeks work. Do not walk into the gym and do the exact same thing every week. If you bench pressed 3 sets of 8 reps with a particular weight last week push for 3 sets of 9. Once your reps start increasing bump up the weight. Always look to add more weight to the bar or perform more reps. Adding weight or performing more reps each workout is the only way your body will get bigger and stronger. The same goes for your routine. Are you sticking to the same workout routine week in week out?
If you are and your finding progress increasingly harder to come by then you need to switch things up. Your body has got comfortable and accustomed to your routine and needs change and variety. This doesnít mean you should totally revamp your routine, the change can be as simple as changing the order you perform your exercises in, taking out one exercise and replacing it with another or simply lifting heavier weight for fewer reps. Do not change your routine if you are seeing good progress. Only switch it up when progress stalls.
Your Protein Intake is too Low
Although protein is not the only contributing factor of muscle growth it is important to take in adequate amounts of protein throughout the day. Protein should be the main staple of every meal you consume. Protein will help build and repair damaged muscle tissue aiding in the recovery and growth of your muscles. Just like calories, protein intake can often be misjudged and needs to be monitored to ensure your muscles are getting enough protein to rebuild and grow. The best high protein foods for muscle growth are lean cuts of meat such as chicken, turkey, beef, pork or lamb. Basically any lean cut of meat you can get your hands on! Other great high protein foods include fish, tuna, whey protein powder, cottage cheese, milk and eggs.
The most effective way to consistently meet your protein requirements each day is to consume 4-6 small meals throughout the day, each consisting of a rich protein food as listed above. Try to consume at least 1 gram of protein per pound of bodyweight. You can take anywhere between 1-2 grams per pound of bodyweight if you think thereís any additional benefits to it but as long as your taking in at least 1 gram of protein per pound of bodyweight on top of a calories surplus and a good weight training program you will build muscle.
You Are Not Consistent!
If youíre not consistent with your training donít expect to see any dramatic changes in your physique. Consistency not only applies to your training but your diet as well. Diet and weight training go hand in hand. If both arenít consistent then you are not getting the full benefits out of your training. If your diet is poor your gym sessions will suffer. If you are consuming a solid diet but your not training hard enough you will not grow. Itís as simple as that. Be consistent with your diet by taking in the correct amount of calories and protein each and every day. Train hard and always look to improve upon your previous workouts and you will be unstoppable. Change your gym habits now to build muscle more efficiently and finally turn that average physique into something special!