Building muscle isn't hard, but it requires time and commitment.
For some people it's relatively easy while for others it's much tougher, but everyone can do it.
And also everyone can mess it up pretty easily too.
Here are three common ways to go wrong and how to avoid them.
1) Overtraining.
Muscles are not built when you work them.
Rather, they grow when you rest them after your workouts.
If you workout too often, they will never have time to grow.
This state of overtraining can be very easy to achieve, especially for newbies or those restarting as they'll tend to be very gung ho.
I recommend exercising large body parts, for example legs, back, chest, and shoulders, no more than once every 5 days, preferable no more than once a week.
Sometimes smaller body parts can be exercised a little more often, but it's best to be safe and err on the side of caution.
Every body will be different and you will learn what your body likes as you progress.
Remember that you can also over train by adding too much aerobic work to your workouts.
For example if you are lifting heavily, you shouldn't be running or biking for an hour every day.
2) Not eating well.
You need quality protein and plenty of it, but you do not need lots of fats and other things present in junk foods.
Many people are held back by their poor diets, so get a book on nutrition and learn about the foods you eat.
For starters, high protein, low fat, and complex carbs are what you want to fuel your growth.
These are much better than sugared sodas, junk food which are usually very high in fat, and candy.
3) Not sleeping enough.
Yes, you need to sleep more when you lift! And sleeping should feel great when you've been working out steadily and intensely! I'll try to add an extra half hour on heavy workout days, and if at all possible sneak in a nap that or the next day.
It's not usually possible, but even a 10 minute nap can make a big difference.
You can do almost everything perfectly, but screw up one of the above and see little or no progress.
Avoid these three common mistakes and you will build muscle faster and more effectively.
Don't work out too often, eat well, and get plenty of sleep to help your muscles grow.
For some people it's relatively easy while for others it's much tougher, but everyone can do it.
And also everyone can mess it up pretty easily too.
Here are three common ways to go wrong and how to avoid them.
1) Overtraining.
Muscles are not built when you work them.
Rather, they grow when you rest them after your workouts.
If you workout too often, they will never have time to grow.
This state of overtraining can be very easy to achieve, especially for newbies or those restarting as they'll tend to be very gung ho.
I recommend exercising large body parts, for example legs, back, chest, and shoulders, no more than once every 5 days, preferable no more than once a week.
Sometimes smaller body parts can be exercised a little more often, but it's best to be safe and err on the side of caution.
Every body will be different and you will learn what your body likes as you progress.
Remember that you can also over train by adding too much aerobic work to your workouts.
For example if you are lifting heavily, you shouldn't be running or biking for an hour every day.
2) Not eating well.
You need quality protein and plenty of it, but you do not need lots of fats and other things present in junk foods.
Many people are held back by their poor diets, so get a book on nutrition and learn about the foods you eat.
For starters, high protein, low fat, and complex carbs are what you want to fuel your growth.
These are much better than sugared sodas, junk food which are usually very high in fat, and candy.
3) Not sleeping enough.
Yes, you need to sleep more when you lift! And sleeping should feel great when you've been working out steadily and intensely! I'll try to add an extra half hour on heavy workout days, and if at all possible sneak in a nap that or the next day.
It's not usually possible, but even a 10 minute nap can make a big difference.
You can do almost everything perfectly, but screw up one of the above and see little or no progress.
Avoid these three common mistakes and you will build muscle faster and more effectively.
Don't work out too often, eat well, and get plenty of sleep to help your muscles grow.