There was an error in this gadget

Friday, 8 June 2012

KNOW WHY YOUR MUSCLES STOPPED GROWING ?



7 BIG REASONS FOR YOUR STOPPED MUSCLES GROWTH



1. HARD TRAINING BUT INSUFFICEINT REST






Gym training is just a way to break down your muscle fiber, while utilizing your calories for growth. But the growth process will only take place , if that broken  muscles get sufficient amount of rest. The rest is required for their proper recovery and growth. Insufficient rest leads to decrease or stop down the rate of muscles growth process. Your workout schedule must be prepared in such a manner that it has a rest period of 72 hours in between the workout of same part of body again. So train individual muscle once or at most twice a week for fast and best results.






2. EXCESS CONSUMPTION OF ALCOHOLIC BEVERAGES





Yes, this is a big myth that beer and all other alcohol sources are bad for health. But the fact is that the excess consumption of soft drinks and alcoholic beverages lead to break down and reduction of muscle mass, which simply results into no muscle growth. It is being observed that many of the soft/hard drinks have the characteristics of muscle catabolism and other muscle destruction processes.





3. FOLLOWING THE SAME WORKOUT ROUTINE

Friends, most of the beginners do the common mistake of following the same workout routine (as they become habitual of that routine and found it easy to do) for many months, which simply results into reduction of the little muscle mass they have with them. The main reason for that is, muscles being adapted with same exercises. Friends, you must change and add up new exercises in your workout routine after every single month or at most 2 months.






4. TRAINING WITH SAME LIGHT WEIGHTS





Friends, this is the simple concept you must familiar with, if you are going to use the same weights for many days or even if you work out with light weights ( without any progressive increase in the weight quantity or number of reps) then please forget to demand any increase in your muscles size. Friends if you want to increase your muscle growth try to lift as heavy as you can do, without compromising with the standard exercise form. But if you find it difficult to increase the load, simply increase the number of reps (both are beneficial).






5. INSUFFICIENT PROTEIN INTAKE






As we know that protein is the building block of our muscles. Insufficient amount of protein always lead to insufficient results in muscle growth.


Ø An average body weight male requires 56 grams of protein per day.

Ø An average body weight female requires 46 grams of protein per day.



            The above data shows the protein intake for normal male/female. But if you use to train your Body 5-6 days a week, then your requirements are beyond above mentioned figures.




NOTE : TO MAKE IT QUITE SIMPLE FOR WORKOUT TRAINERS, just take 1 gram of protein per pound of your body weight equivalent. Any inadequacy in the protein intake quantity results into slow or no results at all.



Friends, now the question arises, what kind of sources are good to fulfill one’s protein needs ?

Ø You should prefer to fulfill your protein needs from natural sources,  for example.


v Egg white






v Dairy products e.g. cheese, milk, curd etc.






v Chicken





v Meat





v Green beans e.g. soya beans






v Dry fruits e.g. Walnuts, almonds etc.






v Fish







But if you find that, your protein requirements are still insufficient, then try the different protein supplements available in market.





WARNING: Avoid taking steroids or supplements having steroidal content.






6. OVERTRAINING





Gym workout is always found beneficial. Friends, most of the Gym-beginners are misguided about the fact that over training leads to slow or no recovery of muscles being ruptured and they keep on doing same mistake every day by extending their workout beyond the time limits.


Simple key to success is here unleashed according to which  “JUST MAKE YOUR WORKOUT INTENSIVE AND  NEVER EXTEND IT BEYOND 45 MINUTES”.




REASON :  This is scientifically being proved, that after  40 to 45 minutes of intensive workout ,our body produces  such  hormones which are responsible for  destruction/damage of muscle fiber and lead to SLOW  RESULTS.









7. INSUFFICIENT SLEEP






Sleep is the best way of healing whether physical or mental.it is often said “ A SOUND SLEEP IS THE KEY  FOR GOOD HEALTH”.



For best muscle growth, sleep about 8 to 10 hours a day. Ideally, 8 hours at night and 1-2 hours after lunch or after coming back to home from work.


It is well known fact, that after a deep sound sleep of 3-4 hours, pituitary gland starts producing growth hormones. These growth hormones are responsible for mental healing as well as muscle growth.

so if you want to extract maximum results from your hard core and intensive workout in the gym, this is  THE TIME TO RIPE THE FRUIT AS MUCH AS YOU CAN.



CHECK OUT ALL TIME FAVORITE 
UFC HEAVY WEIGHT CHAMPIONS









No comments:

Post a Comment