Building muscle is critical for strength and health improvement. Many are concerning about their chronological age, however, what is more important is biological or physiological age which is determined by muscle strength and mass. Some people think that to grow muscles you just need to go to gym and lift weights. Although, it is not wrong but it take little more than that to actually grow muscles.
For the muscles to grow, there are few factors that needs to be working. Those are optimal nutrition, quality sleep, balanced muscle training, proper recovery, gut health, digestion, and stress management. And these factors must be optimal before, during and after achieving the results.
You are lifting same weight at same reps last year, don’t expect too much of progress. Weak muscles cannot grow. Spend time on training to lift heavier weight if you desire to have better physique.
Fasting works great for fat loss but not for muscle building. For better muscle growth have at least 3 protein rich meals with at least 30g of protein per meal. Work up towards 1g of protein per lb of bodyweight. Consistency is the key to muscle development. If the protein intake is adequate only during training day, the muscle will not grow. Work on hitting your protein intake goal every day.
One miraculous program does not exist. Many trainers and trainees are wanting to sell their training program, however, that alone will not bring you a desired result. It is combination of training programs that helps to progress into a desired results.
Quality weighs more than quantity. Quantity could be weight, reps, sets, and also number of exercises. If the program is designed for 3 sets of 10 repetitions and you can barely do 4 reps on the first set then don't expect significant results. You want the training to be challenging but not at the expense of losing a quality of the training. Quality can also be the technique of exercises. Learn the skill before worrying about how much you can squat.
Working over injuries and sickness always leads to bigger problem and obviously will not lead to desired results. Some pain or health conditions may improve as you move and if it is not getting worse the next day, then you’ll be fine. If not, consult with your physician.
Above points are not a menu. These are important points that need to happen for better results. It may be challenging at first but you can work up to it. Take time and effort, however, compare to results you can get it is worth trying.
Kota Shimada
Comments