As far as building muscle is concerned, it’s fair to say that there’s a great deal more involved than simply lifting weights a few days a week, and then sitting on your butt expecting to grow. If you wish to truly fill out and add genuine good quality muscle mass to your physique, you’ll need to put in a great deal of hard work, dedication, and perseverance before you begin seeing results. This also includes your diet and nutritional plan too. If you’re serious about bulking up and gaining muscle, you must be willing to make some serious changes to your diet and everyday eating and drinking habits.
Common mistakes that prevent muscle gain
Many experts consider the art of building muscle to be a combination of at least 60% diet, and 40% training, and sometimes even 70% diet 30% training. In simple terms, if you wish to truly build a decent amount of muscle, you need to get your diet just right. One of the main things that can prevent muscle gain, is the fact that they simply are not clued up enough about what they should and shouldn’t be eating and drinking, and even when for that matter too.
Not having a post-workout shake
Every single day, people all over the world are handing over their hard earned money, in exchange for various protein shakes and other supplements. These supplements don’t come cheap, yet despite this, many people still don’t know how to use them most effectively. Studies have proven that the most beneficial time to consume a protein shake, is immediately following your workout, after you lift weights. This is to flood your muscles with the necessary nutrients and amino acids, so that the body can begin repairing them and rebuilding them almost immediately. Despite this, many people are simply not consuming their shake immediately after their workout, and are instead simply drinking them whenever they feel like it, essentially wasting their money, or at least not getting their true money’s worth.
In order to grow, the body needs a constant supply of nutrients found in our food, which it then uses to fuel the muscles and help repair and rebuild any damaged ones following a workout. When we sleep, we fall into a slight catabolic state, which is a bodybuilder’s worst nightmare. A catabolic state is basically where the body, eats away at our muscle tissue for energy, due to the fact that we go around 7 – 9 hours without eating a single thing. When we wake up, in order to break this state, we need to eat breakfast and provide the body with energy and nutrients, yet some people choose to skip breakfast, often waiting until lunchtime before they eat anything. This basically means that until they eat that first meal of the day, their bodies are busy eating away at their existing muscles, which is the last thing any budding bodybuilder wants.
Eating large meals late at night
In order to keep your muscles fueled and your metabolism moving fast, you should consume a small to medium sized healthy meal, every three hours with snacks in between. A common mistake people make is to wait until the evening, and then pile their plate up with one huge meal. Even if the food is healthy, it is still detrimental as your muscles and body have gone so long without any nutrients. Which can make your body use your muscle mass for fuel and lead to muscle loss. Large meals at night can also lead to indigestion and acid reflux so it is advised to wait at least 2 to 3 hours before going to sleep.