You have always had a slim body, with thin legs and arms, and decided that you were no longer happy with your fitness. Or, 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 are training hard to gain muscle mass. Unfortunately, however, your results are not being as you would like.
This can happen for a number of reasons, from eating to lacking adequate rest for your body to recover from training.
Remember that each body is different, so the guidance of a professional is indispensable for you to reach your goals satisfactorily and safely.
1. You are not getting enough calories
If your desire is to develop your muscles and not just keep them the way they are, you will most likely need to increase the amount of food you are used to eating.
Read also: Intermittent fasting: for whom it is indicated, how and why to adhere to it
You need to eat more calories than your body spends so that it can build more muscle, otherwise your body will not have the necessary nutrients at its disposal. In addition, it may be advisable to eat 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 diet should be based on pizza, processed snack foods and sweets. For muscles to grow, you need to consume healthy calories with an adequate proportion of protein, carbohydrates and fat.
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 proteins that should be taken into consideration: carbohydrate consumption stimulates insulin release, which indirectly stimulates growth hormone (hGH) to build muscle. In addition, carbohydrates provide the energy you will need to do your sets in training.
Even fats are important, because without them there can be a loss in testosterone production, which can hinder muscle development.
Read also: Gym Myths and Truths: Ask Questions and Enjoy Training More
3. You are going to train tired
If you're 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 into the exercise sets, and their result will not be as expected.
Similarly, training at night after work won't do you much good if you're dragging yourself. You need to find a time when you feel most willing and try to fit your workout during this window.
4. You are training hungry
Some people cannot eat breakfast as soon as they wake up and choose to train fasting. Unfortunately, this habit can decrease your strength, speed and energy during exercise, as well as impair muscle growth.
Lacking fuel when doing a cardio series, your body may end up consuming the muscles as a source of energy. Similarly, doing fasting exercise can even accelerate fat burning, but it can also cause amino acid consumption and disrupt hypertrophy.
5. You are overdoing cardio
Cardiovascular exercises are great for helping you maintain weight or lose a few pounds, but in excess they can hinder muscle gain because you will be exhausted.
Read also: What to eat before and after training to reach your goals
Instead of spending hours doing aerobic exercise, such as running on a treadmill, it may be more appropriate to invest in sprinting fitness. The guidance of a physical education professional is critical to finding the right ratio between exercise types.
6. You're not getting enough rest
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 don't give your body time to recover, it will always be breaking down amino acids, with no time to repair and build muscle fibers. Again, it is critical to have a professional accompaniment to stipulate your training frequency.
7You're not getting as heavy as you thought
It can happen to everyone: you even go to the gym, but you spend more time chatting with colleagues and updating Instagram than actually training.
Of course, this situation is not ideal, but as the gym is also a socializing environment, it is not uncommon for its members to spend more time than they should on activities outside of training.
Read also: Abdominal Fat: What Causes It And How To Eliminate It
It's worth keeping an eye on the amount and intensity of the exercises you did during your time at 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.
6 Muscle Gaining Mistakes (SLOW OR NO GROWTH!!) (April 2024)
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