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The main reasons for the lack of muscle growth from fitness workouts
- Noncompliance with the regime of sleep and wakefulness
- Fitness nutrition
- Alcohol and weight training
- Aerobic exercise
- The lack of carbohydrates
- Lack of fluid
- The lack of progress during fitness classes
- Improper organization of lessons of fitness
Regular fitness classes strengthen muscles and promote their growth. But this is not always the case. Quite often there are athletes, muscles which does not increase in size, although they regularly exercise and try to eat right. What’s the matter? This article discusses 10 reasons that do not allow the muscles to develop. By eliminating them, you can get much greater effect from the weight training and make your muscles big and beautiful.
Noncompliance with the regime of sleep and wakefulness
Lack of sleep negatively affects results of training. Fitness classes, built on a thoughtful and well-written plan, will be little effective, if the person is not getting enough sleep. The fact is that the lack of good sleep becomes a cause of stress, which the body responds by increased production of the hormone cortisol. This hormone changes the metabolism of the athlete, contributing to muscle damage and increase fat instead. Concurrently, cortisol lowers the concentration of testosterone in the blood responsible for muscle growth. Thus, the base for building muscle volume should be based on the observance of the regime of sleep and wakefulness. Only in this case, fitness will bring exactly the result that you expect.
Intense workout is always a large consumption of energy. Thus, in order for muscles to grow, they needed a building material, mainly protein. If its not enough, then, about any increase in muscle volume could not speak. Setting a goal is muscle building, it is necessary to pay attention to your daily diet.
To calculate the body’s need for protein just. So, the man should consume 1.5 grams of protein per 1 kilogram of her body weight. For women this rate is equal to 1.2 grams of protein per day. An example is given for people of normal weight, fitness classes which have an average load.
Alcohol and weight training
Alcohol and sport are incompatible. Of course, a little wine with dinner will not harm the body. But assuming that such a menu will not be frequent. Otherwise, no growth of muscles do not have to talk, even if you work in the gym with serious weights. Alcohol inhibits the production of growth hormones that are necessary for muscle development. Ethanol also contributes to an increase in fat mass in the human body.
Given these facts, you need to drink alcohol, and is better generally to refuse them. Even if the day before a visit to the gym to drink alcohol, it will negatively affect not only muscle growth but also for overall health. The body after the workout will be slower to recover, wasting energy on removing toxins, resulting in the decay of alcoholic products, instead of having to build new muscle tissue. Therefore, proper fitness nutrition is a well — balanced intake of proteins, fats and carbohydrates, and almost complete rejection of alcoholic beverages.
In the power fitness class, you can find elements of aerobic exercise. They contribute to reducing the fat in the body, increasing overall endurance and strengthen the cardiovascular and respiratory systems. But if the purpose of the training is increased muscle mass, aerobic exercise should not exceed 30% of the total time for fitness classes. Experienced trainers recommend aerobic exercises in the warm-up or to allocate them in a separate exercise. While basic strength training should be performed at least 3-4 times a week.
To do strength training more than 4 times a week is not recommended. The optimal duration of such classes is 1 hour. Even if it seems that you can easily cope with stress, increase the frequency and time spent in the gym, not worth it. Muscle growth occurs not during weight training and rest period between workouts. So you need to give your body time to rest. Nedovosstanovleniye leads to loss of muscle mass and decreased immunity, which is unacceptable for an athlete.
The lack of carbohydrates
Protein is important but not the only building material required for the growth of muscles. So that the muscles grow, they need energy which they derive from carbohydrates. Lack of carbohydrates leads to a reduction of glycogen levels in the body and it is responsible for the growth of muscles. As a result, the power bar will not contribute to muscle growth, and their oppression. The lack of carbohydrates will lead to rapid fatigue and loss of desire to exercise. So include in your daily diet carbohydrates, preferably complex. They are in cereal cereals, dairy products, vegetables and fruits, greens. Complete fitness nutrition is very important for achieving sporting goals.
Lack of fluid
Water is a major player in metabolism in the human body. Its deficiency reduces the efficiency of the power exercise by 20%. Water contributes to the accumulation of muscle glycogen and accelerates protein synthesis, increases the concentration and activity of hormones. The athlete needs to drink at least 2-3 liters of water daily. During training, you also need to drink water but in small portions.
The lack of progress during fitness classes
You should not build your exercise program on the same exercises. The body gets used to the loads and no longer reacts to increased strength and muscle growth. So make a plan workout so that the types of exercises, intensity, and used sports equipment had been changed at least 1 time in 2 months.
Above were given information about the stress hormone cortisol, which contributes to the destruction of the muscles. To excess did not affect the training result, you need to deal with stress. More walk in the fresh air, do things you love, connect with friends. Some people are trying to extinguish stress “seizing” him. It gives a temporary positive result and a negative impact on the results of strength training.
Improper organization of lessons of fitness
If an athlete believes that he doesn’t have enough volume of hands or ill-defined muscles of the shoulder girdle, and work only on these muscle groups, the result will be weak. Effective fitness plan needs to include exercises for all the muscles. The only way to pump up a beautiful body with textured and voluminous muscles.
Considering all 10 facts influencing the effectiveness of strength training, you can achieve your goal and increase the amount of muscle. There are no trifles. If you follow the workout regimen, standards of nutrition, fitness and a healthy lifestyle, then everything will work out.
Uses photographs Shutterstock