So you’ve been heading down the gym on a daily basis, and yet you’re still more Mr. Muscle than sporting any actual muscle. For all the will and effort in the world, you’re just not gaining the six pack you are longing for, and you’re at a lost to know why.
We may just have the solution. Have a read through the below and identify what is holding you back on your path to bulking up.
1. You’re not consuming enough calories
It may be that you’re simply not eating enough to gain enough weight to convert into muscle. Pay more attention to food labels to gauge how many calories you are currently eating of a day. Now add an extra 500 calories to your total and start including that in your daily intake. You should try to get in one gram of protein a day per pound of your current body weight.
2. You’re eating the wrong things
If you’re consuming enough calories and doing a good workout every day, you should be able to gain muscle – but not if you are indulging in the wrong foods. If what’s going in your body is wrong, you’ll simply put on weight without converting it to lean muscle. Split your food intake into a 30/50/20 ration of proteins, carbohydrates and fats for the optimum diet.
3. You’re eating too few meals
3 square meals a day is no longer the recommendation of nutritionists. Insread, you should be looking to eat smaller meals more often throughout the day to promote a fast metabolism. Go for at least 6 healthy meals spread throughout the day at regular intervals.
4. You’re not drinking enough water
Many people underestimate the importance of drinking enough water. It’s vital to do so before a workout, or else you’ll leave yourself feeling dehydrated and won’t be well enough to train properly. It’s easy to start drinking more – just fill up a bottle to take out with you and sip it throughout the day.
5. Your workout isn’t suitable
Getting a routine from a magazine may not be suited to you, especially if you are a beginner. You need to make sure that you are working each muscle group adequately and that you don’t over train any one area. You should also plan a routine which allows for sufficient rest time and always make sure you do a Tax Credits are deducted from your premium cost by your health affordable medical insurance provider and are adjusted on your Modified Adjusted Gross Income (MAGI). good warm up before training and a cool down afterwards.
6. You aren’t training often enough
The bottom line is, if you want to gain muscle, you have to put in the hours at the gym. For most this will mean four days doing lifting work and one or two days of high intensity cardio every week.
7. You are training too much
It could well be that you are doing too much! As a rule of thumb you should allow 48 hours between exercising specific areas.
8. Your rest periods between exercises are too long
You should only be taking intervals of two minutes between sets. It can be hard to discipline yourself to do this in the gym with all the distractions, so take a stopwatch and time yourself.
9. You haven’t changed your routine in ages
We acquire muscle by exerting stress on our bodies, but the human form is very quick to adapt. As it becomes used to a routine will cease to see changes. This means you should generally change your workout every eight to ten weeks if you’re no longer seeing the benefits from your training.
10. You’re not sleeping for long enough
Sleep is the time to recharge your damaged muscle tissue and grow more. You need this as part of your recuperation period, so aim to get seven to eight hours’ unbroken rest every night.