Factor # 1: you don’t have a consistent training schedule
How are we supposed to figure out a metric of measurability if we don’t have a routine that is constant? How do we ever know if we are progressing if we go to the gym 2 days one week, 7 days the next, 1 day the following week? You have to be honest with yourself on how many days a week you can make the gym CONSISTENTLY.
A question I ask clients: how many days can you go to the gym per week regardless of other life factors in the way? Give me the number you can go without hesitation or excuse - and we roll with that number first. Realistic expectations create realistic goals.
Factor #2: you aren’t lifting heavy enough.
In order to build muscle, you have to push yourself. A lot of people do very light weight in the gym. While there is nothing wrong with this approach, especially if you want to work on form, it does not yield a great amount of muscle being built.
Heavier workloads put more stress on the skeletal muscles which forces them to grow. When lifting heavier weights, this stimulates fast twitch muscle fibers to grow.
Factor #3: you are under eating
Building muscle mass is hard to build and even harder to maintain. You’re going to have to eat to gain those muscles you work hard for in the gym - and it’s a lot more than you think. You can’t be scared to increase calories if you want to put on muscle and achieve a “toned” look
Factor #4: not eating enough protein
A lot of people assume they are eating enough protein but they really aren’t. And overall health measurement to eating enough protein is 1-1.2g per pound of body weight
So that means if you weigh 145 pounds, then you should aim for 145-174g of protein - that’s a lot of protein a day! With that said, incorporating a variety is important. Your range should include: dairy, beef, poultry, seeds, eggs. Each of these proteins have a variety of branches amino acids which is the building block of your highly sought out muscle.
Factor #5: you aren’t getting enough quality sleep
Most people miss this target because they think they get enough sleep. Sleep is the most overlooked component of not gaining muscle. Getting high quality sleep is crucial when it comes to recovery, energy, it helps initiate the muscle building process - the human growth hormone is at its highest when you sleep. There’s also a direct correlation of cortisol (stress hormone) and lack of sleep. Cortisol breaks down muscle tissue - you don’t want this if you are trying to gain muscle.
All of these factors can be changed with the help of putting a structure routine and plan in place for your goals. If you struggle achieving these goals by yourself, there is nothing better than to join a support group to help motivate you and keep you on track.
Interested in what a support group would look like? Click here to book a free consult to discuss your goals and how we can support your through them!