Let’s face it…there is a lot of information available on the internet that keeps you second guessing your fitness program. You read one article and then seconds later find another one that is contradicting the first. Who do you believe? I don’t want to throw out too much information…just the basics to get you starting to think about what may be lacking from your current routine that is preventing you from your maximal muscle gains.
Do you recognize the following things?
1.You are not eating enough protein: There is much controversy on how much protein you should be acquiring and chances are you have read articles dictating how much to eat but maybe you haven’t really even given much thought to this. If this is you, then you need to start thinking about it. You can’t expect results if you are just making attempted guesses as to the correct amount. So, here is a basic calculation of protein requirements. A general criteria for both male and female is to take 1 gram of protein per pound that you weigh or 2 grams per kilogram. If you are doing slightly more intense training then you need to increase the amount accordingly.
We are all guilty of this one…
2. You are not drinking enough water: You have been running around all day and all of a sudden you are parched. If you are thirsty, this is a sign of dehydration. You should slowly be sipping water throughout the day. The daily requirements are 8-12 glasses or 1-2 liters but I suggest you drink more if you want maximum muscle gain. If anyone has ever walked in the gym dehydrated, you will find that you get a really crappy workout . Water has electrolytes and this provides your body with recovery and energy to really make those workout count. So drink plenty of water before, during and after your workout.
Another guilty pleasure is…
3. You are doing too much cardio: Sometimes it is nice to take a break from the weights while you do some mindless cardio but this can actually be adversely affecting how your body maintains muscle. If you are trying to gain more muscle, limit cardio to 2-3 30 minute sessions per week, preferably at the end of your workout if you separate your cardio from weightlifting.
So after reading this article you can see if you have fallen guilty to these things. This is intended to condense the endless, detailed articles into something you can simply understand. Of course there are more elements to gaining muscle but you need to start somewhere. One foot in front of the other and eventually you will make it to the top!