If you build muscles as simple as going to the gym, doing some strength exercises and eating lots of protein, we would all look around like Dwayne "The Rock" Johnson. Fortunately for The Rock, we won't be coming to their top spot soon.
Whether your goal is to be Rock's stunt-double or you're just trying to lean and build muscle, it will take time and hard work. Initially, you need to strengthen training, and so we mean lifting heavy weights. You also need to adjust your calorie intake, eat more food to fuel your body and reach your muscle building goals. Another component of the muscle building equation is recovery. It is often overlooked, but it is just as important as stretching, foaming, yoga and getting enough sleep as you do in the gym.
We could continue today about the dose and not to build muscle, but for now we will focus on what you should not do nutritionally if you want to build muscle.
You are cutting calories
"Many times women are too restrictive with their calorie intake," Brittany Linn, RD, CDN, a clinical nutrition coordinator at Mount Sinai Hospital, told POPSUGAR. "Especially when trying to build muscle, most women and men will need more calories and protein than they typically give themselves," she explained. This figure will vary from person to person, but Brittany recommends consuming 1.0 to 1.7 grams of protein per day. Kg body weight per kg. Day to build muscle. For example, if you weigh 140 pounds, which is approx. 63.5 kg, you should eat 63.5 to 107 grams of protein per day (use specific food scale for measurements). Everyone's calorie intake varies, so we recommend talking to a registered dietitian who can give you a precise calorie target.
You don't eat enough carbs
You also want to avoid cutting carbohydrates. Yes, we know that low-carb is all the rage, but if you want to build muscle, you will have to sit out with the low-carb trend. According to Brittany, carbohydrates are essential to help your body function at best. Carbohydrates also give you the energy you need to burn your workouts and your brain. "If you decide between a low-carbon meal or a bowl of pasta, we say go to the latter.
" There is no such thing as being perfect when it comes to your diet or training routine "Brittany enhanced. Instead of feeling guilty of your food choices and striving to eat perfectly, Brittany said to take pressure on himself. "We'll all be successful, no matter what. Muscle building takes time, commitment and consistency, but being kind to yourself is always the first step in any successful life change. "