How often are you eating?
You should intake protein throughout the day rather than eating large amounts in one sitting. Adjusting this strategy allows the amino acid constituents to be used for muscle maintenance, growth, and recovery instead of stored. This is a simple but effective strategy that prevents fat storage.
Building muscle requires more than just lifting weights and working out, by a long shot.Strength training without adequate nutrition can actually lead you to muscle tissue decline. To ensure muscle gains you need to make sure you’re intaking the appropriate nutrients to help your muscle’s recovery and growth.
How often are you tracking your macros and micros? There are many factors to consider when trying to expand your gains. You have to watch what you eat and how much you eat. This is extremely crucial when aiming for muscle growth.
I suggest looking for foods with good carbs, healthy fats and lots of protein. I also suggest adding protein powder to your routine. They are great nutritional supplements and can be very beneficial. There are numerous protein powders on the market that can help you build muscle, tone your muscle as well aid weight loss. Be sure to do your research before making the investment.
How hard are you working out?
In order to see muscle growth is it imperative for you to CONSTANTLY stress the muscles.
Are you aware of the term “Progressive overload”?
Progressive overload is a MUST for building muscle. Progressive overload is when you’re consistently developing the intensity of your workout by either increasing the weight, frequency, or number of repetitions. If you’re not challenging your muscles and introducing them to new heights, you shouldn’t expect to view results any time soon. That’s why it’s called “PROGRESSIVE OVERLOAD”. It’s not something that happens overnight, it’s meant to happen gradually, overtime.
Introduce your body to new stress levels to guarantee growth. Having a stagnant routine, will lead you to stagnant results. Don’t be afraid to go heavier then you’re accustomed to. This same idea even applies to cardiovascular exercises as well. YOU HAVE TO PUSH YOURSELF HARDER! I actually have great ideas and tactics on how you can maximize your growth and really get the most of a session without spending hours in the gym.
*Last but not least, another reason why you might not be seeing gains
Are you getting enough sleep?
I CAN’T STRESS HOW IMPORTANT THIS IS. You have to allow your body to properly recharge and recover from working out.
Interesting fact, overtraining can actually decrease your performance levels in the gym, in your workforce & negatively affect your overall mood. You definitely don’t want to put that type of stress on your body because you will spiral downhill fast. Not to mention you will always feel depleted of energy and that’s not what you want, especially if you want to receive new gains.
I strongly suggest scheduling your workouts, and developing an effective routine that allows you to give maximum effort in your workouts; as well getting the proper sleep to help your body RECOVER and GROW.
Working out 4-5 days throughout the week is excellent but make sure on your rest days, you are RESTING and RECOVERING. With proper planning and execution of these tactics, you can definitely consider yourself heading in the right direction.