7 REASONS WHY YOU ARE NOT GAINING MUSCLE MASS

This is one of the most upsetting thing where many of us got stuck and do not know what to do next.You are doing your level best there in the gym and exercising regularly but all in vain,you are not achieving your goal in the form of muscle gain and remain same when you look yourself in the mirror over a period of time.The most disturbing thing is the comments of  others,"YOU HAVE BEEN TRAINING FROM 2 YEARS BUT YOU LOOK SAME AS YOU WERE 2 YEARS BACK"
At this stage many of us give up in desperation and start to think that this thing is not made for us.Some starts using steroids and drugs without doctors prescription which in the long run proves fatal for their health.Steroids and drugs are mostly recommended by the uneducated trainers who do not have any kind of background knowledge about nutrition and human body physiology and anatomy,they are responsible for many of the health issues arising after taking these steroids and are ruining the life of their clients.

REASONS WHY YOU ARE NOT GROWING

1.WEIGHT LOSS AND MUSCLE GAIN AT SAME TIME

Many of the guys around are doing this big mistake mostly they are bulky and join gym to become shredded with muscle mass in couple of months.

YOU CANNOT GO ON BURNING THE CANDLE FROM BOTH ENDS 

This thing is not possible that you achieve weight loss and muscle gain at the same time.Go for one goals at a time whether it is weight loss or muscle gain.Follow one plan for 3 to 4 months then shift to another in this why you are going to see results definitely

2.CALORIC DEFICIT 

It means that you are not consuming enough calories in the form of  diet required for the muscle gain. Caloric intake varies from person to person on the basis of height,weight,age,sex and level of physical activity.

REMEMBER FOR WEIGHT GAIN YOU HAVE TO CONSUME 500 CALORIES MORE THAN YOUR DAILY INTAKE AND FOR WEIGHT LOSS 500 CALORIES LESS THAN YOUR DAILY INTAKE.

Take 3500 calories daily to earn some muscle mass.

3.NUTRITION IS DISTURBED

During muscle gain you have to consume more carbohydrates than proteins.Carbohydrates are macronutrients which provide instant energy.They are present in almost every food which we consume either in low quantity or in large quantity.They are required for muscle recovery,glycogen replenishment and provide immediate energy for any activity.Brain require carbohydrates for its proper working that why when we are engaged in a mental activity there is a craving for sweet things which are actually carbohydrates.So consume more calories in the form of carbohydrates while maintaining moderate amount of proteins.

1.5g of carb per body weight in pounds for example 180 pound body weight person is going to consume 270 to 280g of carbs per day

Never skip moderate quantity of protein intake in your diet as they are the building blocks of your muscles
Divide your total carb intake into 5 or 6 meals and two snacks with 45 to 50g of carbs in one big meal and 30g in snack.

4.TIMING IS NOT CORRECT

Consume most of your carb during morning and in post workout meal.

In morning after an overnight fast your body metabolism is slow and it can burn your muscle to get energy so leads to muscle size reduction.

Take your breakfast within 30 min after waking up.So eat a healthy breakfast containing carbs and proteins to boost your metabolism for the rest of the day.

Post workout meal must contain carbohydrates to replenish the muscle glycogen which is lost during workout to supply energy to lift weight in the workout.

Consume it one hour after taking post workout drink which is mostly WHEY PROTEIN or its alternative  egg whites.

5.REPS AND WEIGHT IS NOT CORRECT

Go for 8 to 10 reps  with more weight and try to hit fast twitch muscle fibers.These fibers are involved in muscle gain and increase in the mass,so prevent your muscles from burning by doing more reps and less weight.Do 4 to 5 exercise of different muscle groups with a rest period of 2 min between the sets.

6.SLEEP IS DISTURBED

An efficient sleep is required for the recovery and proper growth of muscle,during sleep growth hormone which induces the muscle to grow is released.If your sleep duration is less than 6 to 7 hour or it is a disturbing sleep then it may cause retard muscle growth.This growth hormone is released 2 hour after falling asleep it will cause protein synthesis in your muscles by promoting the uptake of amino acids form diet and as result contributing to muscle growth.So it is better to take a meal containing proteins and amino acids before bed to ensure more effective muscle growth.

7.REST DAY

Always have 1 to 2  non workout day in a week to ensure proper rest and growth of your muscles so that your muscle work more effectively on the other day.Try to eat more simple form of carbs on the rest day to restore your glycogen in the muscles which is the stored form of glucose in the muscle.

importance of rest day are as follow

• It is the rest day that make you more strong and you gain strength
• Allow the muscles that you have broken down during lifting to heal and recover
• Rest prevent injury to the muscle.
• It is beneficial for mental health and increase your craving for the tomorrow workout.

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