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5 reasons you are not able to build muscles

5 reasons you are not able to build muscles

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Muscle building is not a child’s play. It is a time taking and difficult process. Some people will advise you to take care of the food you are eating, while others will ask you to take supplements. Unfortunately, these things do not work for all. Several other factors can halt the muscle-building process.

Here are 5 habits of yours that can slow your muscle-building process.


Not giving recovery time to your muscles

This is the most common mistake of all. It is another thing that you love exercising and likes to spend extra time in the gym lifting weights, but if you want to get in shape, then give some rest to your muscles. Taking a day or two off between your intense workout sessions can help your muscles to recover. Also, do not focus on the same muscle groups every day. If you are doing leg day on Monday then focus on your chest on Tuesday and so on.

Not performing the exercise correctly

It is very important to perform exercises in the correct manner. For example, do not focus on the number of push-ups you are doing, but ensure that you are doing it correctly. If you are doing 100 push-ups and your form is not correct then you will not get any benefit from that exercise. Even if you are doing 10 push-ups in a day, do it accurately.

Not eating enough protein

Protein consumption is important when trying to lose weight and building muscle. If your protein intake is not sufficient then you might have to face a setback. As per general guidelines, one should have 0.4 grams of protein per two kilos of target body weight. In case you want to build muscle at the same time, then increase the protein intake by 0.3 g.

Not drinking enough water

Water is essential for both weight loss and building muscles. Dehydration can play havoc to your entire weight loss and muscle building effort. Lack of water in your body makes it difficult for your muscle cells to utilize the protein you are taking. Moreover, dehydration can lead to overeating.

Sleep Deprivation
If you are working hard and still do not see any changes in your body then it can be because you are sleep deprived. Your muscles rebuild itself during the sleep cycle and sleep deprivation can halt this process. It is important to get 7-8 hours of shut-eye.






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