What should you do if your muscles are not growing? Fitness trainer answers

If you exercise to exhaustion, constantly nervous and eat everything, the effect of such a lifestyle will be negative.

It is also a mistake to think that you can pump a particular part of the body: only buttocks, only biceps, etc. All muscle groups are involved in the training process, but some of them are emphasized more. If you work only your abs all the time and leave the other muscles untouched, you won’t see any cubes.

What prevents muscles from growing?

Improper nutrition. Unbalanced diet, excessive calories, very fatty and unhealthy food – all this inhibits the appearance of results from training. The fat layer does not go away, the body does not gain relief, and you begin to think that all the time in the gym was in vain. For muscles to grow, they need energy, and this is proteins, fats and carbohydrates.

Lack of vitamins and minerals in the diet. These are the bricks from which the health of our body is built. Sometimes they are especially needed, so it is important to regularly check what components you have in deficiency.

Ignorance of exercise technique. If you move incorrectly in a workout, there’s a risk that the target muscle group won’t be engaged or will be minimally worked. This is why all trainers talk about exercise technique so often. Because of mistakes in technique, we pump completely the wrong muscles we planned and don’t even realize it. And that’s not the worst of it. The worst outcome can be an injury, which can cause you to drop out of the training process for a very long time.

How do you make your muscles grow?

Set a goal. If you go to the gym to boost your self-esteem and put more weight on the barbell, your muscles will not grow. You need to know exactly what you want to do: lose weight, build muscle mass, or improve your endurance? And be sure to think about how to maintain this result afterwards. You have to work on a beautiful and strong body for many years, and you can spoil everything very quickly and easily. A big plus will be if you set yourself a real task and allocate a specific time period for it.

Check your health. Muscle growth also depends on your health. Take tests, undergo an examination and find out what condition your body is in. The doctor will tell you what contraindications to training are, what nutrients you lack and what to do about it.

Adjust your diet. Eliminate products that prevent you from going to the result, and build yourself a competent diet. Try to keep track of your calorie intake, drink water and don’t forget about vitamins. If it is difficult to build a diet yourself, seek help from a nutritionist.

Get plenty of rest. Get plenty of sleep, regenerate your resources and don’t work out to exhaustion. Reduce your stress levels – it also interferes with muscle growth. You can add relaxing treatments: baths, spas, massages. When your muscles start to fully recover, you’ll see the first results.

Work with a trainer. This is especially important for beginners. The trainer will teach you how to perform exercises correctly and choose the right weight. Knowledge and skills will keep you safe from injury and make your workout effective.

Exercise with pleasure and track your results. Remember that even the smallest victories are worthy of praise.