To have a fit body, you should not just focus on maintaining the right body weight. Building muscle is also very important.
On top of the aesthetic appeal, there are many benefits of building up your muscles.
First of all, it helps strengthen connective tissues, which in turn increases bone density and reduces the risk for injury and developing osteoporosis later in life
Also, muscle increases your metabolic rate that helps burn calories. Plus, by building muscles, you can improve your blood sugar levels, sleep and mental health.
To build muscles, lifting heavy weights help a lot. But many people spend hours in the gym trying to build muscles, yet their efforts do not produce positive results.
If you’re exercising on a regular basis, it’s easy to get frustrated when you’re not seeing the results you’re working so hard to achieve.
There can be several reasons why you are not building muscle. Knowing the reasons can help you rectify them and make all your hard work pay off.
Here are some reasons why you are not building muscle even though you work out.
1. Doing Mostly Cardio Exercise
Doing cardiovascular exercises on a regular basis is important. It helps get your heart rate up and aids in burning fat.
But if your workouts focus mostly on cardiovascular exercises, it could be the reason why you are not building muscles. Cardio exercises tend to put your body in a deficit, which is not great for building muscle mass
Overdoing cardio exercises like running, spin classes or swimming means you end up burning hard-earned muscle tissue along with fat.
If you want to build muscle, health experts say you should focus on weight-training exercises most days of the week and engage in cardio workouts only 2 or 3 days a week.
No matter what, you must not forget the key elements of fitness training – aerobic exercise, strength training, core exercises, balance training and stretching. Add variety to your workout sessions and soon you will get the results you desire.
2. Your reps are all wrong.
When you strength train, you may be tempted to do the standard three sets of 10 to 12 reps for every exercise, but that thinking may be holding you back, says Chicago-based personal trainer and running coach Meghan Kennihan. “While research has shown the optimal number of reps for maximizing muscle growth is about 6 to 12 reps per set, this doesn’t mean all of your training should look like this,” she says. Incorporate some lower rep ranges (say, 1 to 5 reps per set) using heavier weights as well as higher ones (which might include up to 18 or 20 reps) using lighter ones, says Kennihan. “This variety of repetitions is important for optimizing muscular development” because it keeps your body on its toes which helps you avoid hitting an exercise plateau.
3. Not Lifting Enough Weight.
During your weight-lifting workouts, if you are lifting the incorrect total weight – whether it is too little or too much – can impede your goal of building muscle. For this reason, it is important to determine the correct amount of weight to lift for each exercise in your routine.
For a beginner, 5-pound dumbbells are great. But with time, you need to bump up the weight, irrespective of whether you are using exercise machines or free weights.
To build muscle, you must break down muscle tissue using weight. The weight should be enough to cause micro-tears, which when repaired help build muscles.
To decide how much weight you should lift, bear in mind that it should be heavy enough to challenge your body beyond its normal capacity.
The goal is to lift weights that are heavy enough that you reach muscle failure after each set. Simply put, muscle failure is your muscle struggling to complete the last 1 or 2 repetitions in a set. So, lift a weight that you can handle for 6 out of 8 reps, with the final 2 reps being extremely challenging.
Also, keep in mind that it is not just about lifting, it is also about lifting safely and correctly. If you’re not performing exercises properly, you will not get the results you desire. Most gyms have personal trainers on staff who can help ensure that you are lifting the right amount of weight and performing the exercise in the correct way.
4. Not Eating Enough Protein.
Even if you are doing your workouts properly, not eating the recommended amount of protein can make it difficult for you to build muscles.
Protein is the fuel for your muscles. In fact, muscle weakness or pain is a sign that your diet lacks the recommended amount of protein.
Your body breaks down protein-rich tissues for your muscles to use them.
Also, protein helps your body absorb other vital nutrients, such as iron and calcium, which are important for overall muscle health.
A 2015 study published in Sports Medicine suggests that protein supplementation may enhance muscle mass and performance when the training stimulus is adequate and dietary intake is consistent with recommendations for physically active individuals.
Some good sources of protein are dairy, beef, whey protein, poultry, seeds, fish and eggs. If needed, consult your doctor about taking a supplement. A good and easy way to increase your protein intake is to add 2 tablespoons of whey protein powder to your smoothie.
5. Avoiding Calories.
When trying to build muscles, you can’t just rely on protein. You need to start eating more calories too to support muscle growth. Your body needs calories and macro nutrients to recover and grow muscle.
The calorie requirement for a muscle-building diet varies depending on gender and current body weight. Experts say that a muscle-building diet needs approximately 23.6 to 27.3 calories per pound of body weight for men and about 20 calories per pound for women.
For instance, a man weighing 160 pounds and trying to gain muscle mass must consume approximately 3,776 to 4,368 calories daily.
Be sure that you eat calories from nutrient-dense foods or foods high in nutritional value. Some healthy choices include olive oil, nuts, seeds, peanut butter, avocados, dry milk powder, grated cheese, honey and dried fruits.
Do not eat the high amount of calories required for muscle building if you are not working out. In that case, it would only add body weight, not muscle.