To achieve a desired physique, one has to diligently adhere to a specific workout program that suits them. A workout program for a person who wants to gain weight will vary from a program used for one who desires to lose weight.
To build up muscle and increase the overall physique, one needs to train regularly at the gym and eat healthy foods. However, some people never gain muscle after several months of working out and eating healthy food. A few workout mistakes are associated with this strange phenomenon.
Overtraining has been found to be one of the causes of not gaining desired muscle mass. People who frequently over-train have been observed to gain little or no muscle mass as compared to their counterparts who incorporate a regular amount of training.
When one lifts weights at the gym, microscopic muscular tissue slightly raptures. The action of the body’s repair mechanism on the ruptured muscle site is what is built up as muscle mass. This repair mechanism functions optimally during rest. Therefore, if one doesn’t take time to rest in between gym sessions, they may not gain their desired muscle mass.
People who over-train continuously destroy their muscle tissue beyond recovery, hence they lose muscle rather than gain it. Signs that one is overtraining will include difficulty in sleeping, fatigue, irritability and muscle pain.
Food choices and quantities influence how fast one gains muscle mass. A regular high protein and carbohydrate diet is required alongside regular gym sessions for one to build up muscle mass.
On training days, it is required that individuals increase their caloric intake to meet the body’s energy demands. Energy drinks and pre-workout supplements are a good source for these calories. Reduced calorie intake as compared to what is being burnt off at the gym will create a calorie deficit. To make up for this deficit, the body eats up the energy deposits located in muscles to generate energy. This process leads to the loss of muscle mass.
To build up muscle mass, it is advised to regulate the amount of cardio one does. If exercising on the treadmill, the speed should not be overly fast and be gradually increased. The time taken on the treadmill and other cardio machines should also be limited. Cardio exercises are particularly important for people who want to lose weight. Cardio burns up calories. If much of the calories are being burnt up during cardio, then the deficit created is detrimental to the efforts at gaining weight.
The body needs proper hydration to aid in muscle build up. Water should be regularly consumed. This will not only help in enhancing circulation but also cooling of the body during exercise and therefore reducing fatigue. Circulation helps deliver oxygen and nutrients to the different body parts. These nutrients and oxygen, when availed to the muscles during exercise, undergo chemical breakdowns to produce energy. The energy is useful in muscle training. Waste products from these chemical processes are carried away from the muscles by means of circulation for excretion. When sweating, the body loses large amounts of water. This should be replenished by continuously drinking water to maintain the integrity of the circulatory system.
In order for time at the gym to be more productive, it is important to avoid these common mistakes that may hinder one from achieving their desired physique.