5

Exercise is not the sport in itself, unless you're a power lifter or weightlifter. It's continually energizing to begin another New Exercise Schedule, more conditioned build. Whether this preparation incorporates conventional free weights, CrossFit,  hand fighting, or others, it can be very easy to jump in and get started immediately. But before getting started, it’s important to know about the most common mistakes made during any training program when attempting to build lean muscle. These mistakes are very common and if you are not gaining or getting a good build over a long span, so these factors can be a reason:

                  
Not eating enough food:If you’re not tracking the foods you eat there’s a big chance that you’re not going to eat enough food. If you’re under eating then you can forget about strength,So how much are you eating every day? Are you keeping track? You don’t have to count calories, but you do have to stuff your face with healthy food multiple times per day.Make sure that you are eating enough calories to enable you to make those improvements and show up better next time you step on stage. Though you might put on a little (note I said a little) body fat, the body fat will come off once you diet down for your next show.

                              

Not Hydrating Enough:Our muscles are made up of water. When you're gaining, you need to make sure you're drinking plenty of water, more than normal.It will speed recovery and help flush out your body. It's critical that you're never dehydrated if you want to build muscle and gain mass." He never leaves home without water. You shouldn't either.Simple Rule to know  if you're drinking enough? "A good rule of thumb is, if you're peeing clear or light yellow, you're hydrated,". If it's dark yellow or brown, you're not hydrated."


                                            


 Not Taking Much Protein:For athletes and people trying to build muscle, I recommend 1.3 to 1.5 grams of protein per pound of body weight. For people trying to maintain good health and their current body weight, 1.0 to 1.2 grams should work.Each source of protein—dairy, poultry, seeds, fish, eggs, etc.— contains different amino acid profiles, so consume a variety of protein. Eating a full spectrum of aminos can be highly beneficial to your muscle-building goals.
                             

Not getting enough sleep:You gain muscle mass when you’re outside the gym,Your body needs quality rest, especially if you’re involved in some sort of strenuous physical activity like weight training.,One major hormone responsible for this change is human growth and better recovery hormone (HGH). Our HGH levels are highest when we sleep.You charge your phone at night, right? Do the same for your body so it functions at its best.So make sure that you go to sleep in the early hours of the night to take complete rest and enough long sleep.
                                 

Too Much Cardio:Your body cannot make improvements in muscle size and shape if you are expending too much energy with cardio.Don't get me wrong, if you want to build mass and lose body fat at the same time, the right type of cardio is crucial. But your first priority should be resistance training. Feel free to add in a cardio session here or there—but not at the expense of your recovery.

                               

Lack Of A Goal:The more things you measure, the more progress you’ll see.That’s why successful guys measure things like: how much weight they lifted in the gym and how many meals they eat, track everything and make sure that you want a result in a 3-4 months span, then you will work hard and one more important thing is to set small goals first if want to achieve Big.



                                            

Overtraining and Spending Long Time to Workout in Gym:More is good in case of maths, or all i can say in study more is good but when it comes to building and gaining mass or  when looking to build more muscle, sometimes more is less, One of the major reasons that trainees fail to build the physique they desire is they do too much in the gym,so have a good trainer and appropriate and quality training is important rather than spending hours in gym.

                               

    

Not Lifting Enough Weight:If you don't create a workload that challenges your body, it won't respond.There are many theories about how many reps and sets it takes to get bigger. But most would agree that 3-4 sets of an 8-12 rep range is the best results. Lifting as heavy as possible is for powerlifters and Olympic-style weightlifters. If it's your goal or your sport to bench as much as you can, then lift for that goal. However, if your goal is physique-based, concentrate on feeling that squeeze and varying your lifts to hit your muscles in various angles will improve results.

                                    



Inconsistency and not having a Good Mentor:If you're not consistent with your nutrition, training, and rest, you'll never achieve your goals. Consistency is applying all the right factors to create the optimal environment for your body to growand  If you're going to seek training or supplementation advice from someone in your gym, make sure the person knows what they're talking about, and a good mentor plays a important role in in gym by having you consistant and achieving the goals, nutrition and everything good for you.

                                  





CONCLUSION 
If you're looking for a unifying takeaway from all of these points, it's this: think more, follow less. Analyze your training, nutrition, lifestyle, and mindset ruthlessly, and don't be afraid to question what anyone says.Keep some points in mind can bring long lasting and good changes in your body and if you have any doubt about it comment below.

 Train hard, Stay fit, Stay cool.






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Post a Comment

  1. Hey, great post. I have a couple of questions. What is your take on pre and post workout nutrition and should you eat the same amount on non training days?

    ReplyDelete
    Replies
    1. Hi Rubel, Both pre and post workout supplements have different tasks while pre-workout keeps you on and energetic during your workout and on the other hand post-workout recovers your body after workout.
      According to me you can skip your supplement on a non training day and that is actually good for your system too.

      Delete
  2. Hello,

    Being a girl, I can not get huge muscles, but constantly I am working on my biceps as I don't want thin biceps like other girls. But I don't know, Why i haven't been able to grow my arm, they are still small like before. I am eating nuts, bananas and drinking Milk after the proper Workout.

    Don't know, What mistake I am making, but i really want to have good biceps. i want good muscles around my arms.

    ~ Reene

    ReplyDelete
    Replies
    1. Hey Reene
      You r doing it wrong, I mean your arm comprises two muscles where triceps should be trained equally with biceps to get good looking arms in sleeveless. For that you need to increase your calorie intake with main micro and macronutrients, take protein carbs and fat properly

      Delete
  3. Hey man my height is 5 foot 6 inch weight 55 kg what should be my diet plan and what are exercises i do excluding chin up,bench press ...plz guide me
    Is it necessary to do exercises daily....

    ReplyDelete

 
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