When you first start working out, it’s common to see fast results. It won’t be long before you start hitting a plateau and seeing slower gains. You might feel like your body stops responding to the workouts you’re doing. The fact is, most people plateau because they aren’t feeding their body the right nutrients or because they are not tackling the right workout methods. We know how frustrating it can get…Here are 10 reasons you aren’t building muscle, and what you can do about it.
Change up your routine
If you’re not seeing any growth, it’s time to change your routine. Doing the same workouts over and over again will only get you so far. Your body will get used to the exercises and the reps, and you’ll start to see less and less growth. Hitting the gym with the intention of gaining strength, power and overall muscle can be a little different from someone who is trying to lose weight or tone up. You might have to increase your weights or reps as you progress. Depending on your goals, you can change up your routine every few months or even every few weeks. Try to incorporate a variety of different exercises to see the best results.
Eat more and better quality protein
Having the right amount of protein in your diet is a surefire way to ensure that your muscles are getting what they need to grow. When trying to increase muscle mass, it’s recommended that you consume 1-2 grams of protein per pound of bodyweight. For example, if you weigh 150 pounds, you will want to eat anywhere between 150 and 300 grams of protein per day. If you are looking to build muscle, you can’t simply rely on protein shakes as your only source of protein. You should be eating more protein-rich foods like lean meats, fish, beans and healthy dairy products. Exercising without a proper diet can cause your body to break down muscle tissue and use it as energy. This can leave you feeling fatigued, weak and even cause you to lose muscle mass. Make sure to have a balanced and nutritious diet to see the results you’re hoping for.
Include compound exercises in your routine
You might have heard about compound exercises and how good they are for you. If not, these types of exercises that work multiple muscles at once. Exercises such as squats, bench presses, deadlifts, lunges, clean and snatches are examples of compound exercises. With these exercises, you are able to engage more muscles at once, which can result in more calories burned during the workout as well as after. If you’re trying to build muscle and lose fat, compound exercises are a must. Compound exercises are great for burning calories and building strength. They’re also useful for improving your posture and preventing back pain. For best results, perform these exercises at the beginning of your workout.
Don’t be afraid to lift heavy weights
People are often under the impression that lifting light weights is better for you than lifting heavy weights. But if you’re trying to build muscle, you need to be lifting heavy weights. Lifting heavy weights will help you increase your strength and help you improve your overall muscle mass and strength. If you’re new to working out, start with lighter weights until you get used to the exercises and then slowly increase the amount of weight you lift. If you’re lifting light weights and not seeing the results you’re hoping for, it might be time to start lifting heavier weights.
Stop wasting your time with endless cardio
While cardio is an effective way to burn calories and lose weight, it is a terrible way to build muscle. Cardio exercises such as running, biking and swimming are not helpful when trying to build muscle. Exercises such as running can actually break down your muscles and cause them to lose mass. You might think that endless cardio is better than lifting weights, but the two don’t have to be in competition with each other.
Building muscle is hard work, but it doesn’t have to be impossible. If you make the right changes to your diet and workout routine, you will see results for sure. One thing to remember when trying to build muscle is that change is inevitable. If you keep doing the same workout routine and eating the same foods, you will plateau and stop seeing results. While building muscle can be difficult, it’s not impossible. With the right diet, workout routine, and supplements, you can be well on your way to building a healthier and more muscular body.
Look out for more fitness related blogs in the future! Remember, with COREFX, the gym is where you are.