Error No 1: Too few calories
In most cases, the so-called “hard gainers”, who have problems with weight gain, just eat little. They may have a hearty lunch but forget about dinner because they have no appetite. Of course, eating a lot is not so easy, but it is the most important point of growth.
If someone assures you that you eat enough, but the muscles do not grow and the weight does not increase, the only reason is the lack of calories. Even if you do not gain muscle mass, with excess calories, weight gain will be due to fat.
Can I gain muscle without fat?
Many people are afraid to gain a little fat – it seems to them that by following a low-calorie diet, and, for example, by focusing on protein, the body is able to magically gain muscle. Unfortunately, gaining muscle is always accompanied by gaining fat.
How fast do muscles grow?
In most cases, the physical side altar of weight gain for men is 2 kilograms per month. From this figure, 0.9 kg is muscle and 1.1 kg is fat. Yes, this figure can be increased, but only with special nutrition and training.
Error No 2: Too little protein
If your goal is to gain muscle mass, then you need at least 2.2 grams. protein per kg. balance. Figures above 3.5 gr. per kg. acceptable, but do not have obvious advantages. At a weight of 72 kg your minimum is 150 gr. protein per day, the optimal figure – up to 250 grams.
Error No 3: Too much cardio
On the one hand, cardio on holidays speeds up recovery, but on the other hand, the limit of the required load is very easy to cross. Most exercisers tend to do significantly more cardio than is needed for normal recovery.
Error No 4: Training program
The most effective are 3-4 workouts per week, working in this period of the upper and lower half of the body twice (“muscle program”), from 4 to 8 total approaches in all exercises for each part of the body, including a total of 40- 60 repetitions.
Error No 5: Attention to detail
The last mistake is to pay too much attention to small details. The body does not care so much in what sequence you perform the exercises, it is important to the optimal (namely the optimal, not maximum) weight, and the total amount of load.