I Lift Weights, Why Am I Not Gaining Muscle?
It’s a common problem. Many people embark on a journey to lift weights, gain muscle, and get stronger. Throughout this journey they may feel as if they’re doing everything right, but, aren’t seeing the proper results.
If this is you, you aren’t alone.
Some people lack experience, others lack knowledge on how to effectively build muscle, and still others are at a loss for why they aren’t gaining any muscle. So, if you lift weights, but, are failing to see the results you want, rest assured that there are quite a few reasons that can explain the cause of your problem.
Why You Aren’t Gaining Muscle
Even if you’ve been lifting consistently for a while, there may not be one cause behind your inability to gain muscle. The truth is that there could be many reasons behind this problem, and it’s up to you to pinpoint which one best describes your situation. The following are some of the more common reasons why you aren’t gaining the muscles you desire:
• You Aren’t Getting Enough Calories In Your Diet: This is often the most common solution to this problem because your calorie intake is a large deciding factor in your weight. Men and women both require a certain amount of calories in order for their bodies to function properly.
When seeking to gain muscle, you should increase your intake of nutritious calories in order to gain the right kind of weight. The best way to calculate how many calories you need to start building muscle is to figure your basal metabolic rate (BMR), which depends on your weight, activity level, age, and muscle mass. Ask your doctor for the most accurate reading.
• You Aren’t Eating Enough Throughout The Day: If you aren’t eating enough throughout the day, you aren’t giving your body the fuel it needs to gain weight or even function properly. If you eat one or two meals a day, all the energy from those meals will go to supporting your different systems and bodily functions, leaving barely anything left to build muscle. You should try to get in a series of small meals throughout the day that are packed with protein, fiber, vitamins and minerals for the best results.
• Your Diet Isn’t Balanced: A balanced diet is an important part of gaining muscle. When junk foods and empty calories are a part of your diet, it can really set you back. The wrong foods can cause you to gain body fat, not lean muscle, which will give you the weight you don’t want. The best diet for building muscle is one that is split into good fat, carb, and protein ratios. An ideal, balanced ratio is 20/50/30.
• You Need More Water: You may not know that you’re lacking water, but, your body will let you know in different ways. If you experience any of the following on a regular basis, you maybe dehydrated:
– Dark urine with strong odor
– Dry mouth/throat
– Unexplained fatigue
– Loss of appetite
Dehydration may be more likely if you’re taking supplements to support weight gain, so be sure to bring water bottles with you everywhere you go. Above all else, your body requires an adequate amount of water to stay healthy.
• You Need A New Routine: Building muscle is all about progression, so if you’re in a rut with your workout routine, chances are you won’t see very many results. You’ll be able to build more muscles and gain more weight, you need progression in your routine.
The best way to change it up without overdoing it is to add or subtract some exercises every two weeks or so. Be on the lookout for new exercises to try and add them to your repertoire. This way you can always have something new for yourself, which will keep your muscles challenged, your strength increasing, and your body always improving.
• Get A Personal Trainer: You might want to get a personal trainer to teach you proper methods of building bulk. There are specific techniques when it comes to various goals involved in muscle building. Never assume that you know everything, and that you are doing it right, especially, if you are not seeing the results that you want to see.
There are also great DVD programs for muscle building, one of which, is BodyBeast that offers step by step instructions and complete workout programs to build bulk.