ame="propeller" content="02f1b642def36e05354c3e5076063240"> Why are you not growing and how to increase muscle mass ? ~ XBEFIT

Time and health are two precious assets that we don't recognize and appreciate until they have been depleted II Denis Waitley

Why are you not growing and how to increase muscle mass ?

Why are you not growing and how to increase muscle mass ?

Everyone join the gym to have a good physique , they shed sweat for hours working out but are not able to get the results. What may be the reason lets break it down ..

How your muscles grow ?


Muscles grow when your muscle protein synthesis is more than muscle protein breakdown. You workout and you break muscle fibres, We fuel our body with food and it utilizes the nutrients from our diet to repair those muscle fibers. The muscle fibers are grown bigger and stronger

Why we don't grow ?


Look its 20 % what we do in the gym and 80% is what we do outside the gym that is our diet. Now to increase muscle mass we need to be in calorie surplus. First you need to know your basic maintenance calories, you can get it calculated by description given below.
Now once you know your maintenance calories which is the amount of calories you burn while sitting idle, The basic formula to gain is to take 1.8 times your maintenance calories. If you are not consuming enough calories you wont grow.
Lack of sleep , our body recovers and repairs when we rest , If we do not take proper sleep our muscles wont grow. So at least 8 hrs of sleep is required

What should be our Macro for gaining muscle mass ?


Carbs-50 % Protein-30% Fats-20%
You should consume complex carbohydrates and high protein diet. Carbs are required to provide you energy during heavy workout session and protein may help your muscles to recover and grow.
Foods to consume -
For carbohydrates - OATS, QUINOA,BROWN BREAD,BROWN RICE,SWEET POTATO etc.
For protein- EGGS,MEAT,CHICKEN,TOFU,PANEER,LOW FAT MILK etc
For healthy fats- NUTS,CHIA SEEDS , AVACADOS, PEANUT BUTTER etc.

How many meals to take ?


Divide you calories into 5-6 meals and consume after every 2-3 hours , Instead of overloading the stomach in one go you should take small meals so that the muscles are supplied with nutrients regularly.

Conclusion 


We need to have a balanced diet and be in calorie surplus to grow. You need to have patience, Rome was not built in a day,stick to your diet and workout for at least 12 weeks to see the results.

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“Respect your body. It’s the only one you get.” My fitness journey started in 2015 when i completed my graduation, I was an underweight guy with a weight of 49 Kg and standing 5ft 10inch. Before 2015 for almost 5 years I was taking medicines on daily basis due to tapeworm in my brain which, the continuous consumption of medicine made my liver weak and this effected my growth. After finishing my degree ,I finally decided that I need to fix myself. Then I started working out and it changed my life. I didn't wanted to go to gym as i was skinny guy and lacked confidence, So I started with home workout (push ups pull ups) . I red articles, magazines, videos just to learn how to grow. In just 8 months without any coach or nutritionist I gained 20 Kg. This boosted my confidence a lot. Now Today I weigh 73 Kg a fit lean guy with max for Deadlifts: 330 lbs (2 Reps) Squat: 242 lbs (6 Reps) Bench: 209 lbs (6 Reps) I am still learning a lot and want to share what I have learned during my fitness journey. Lets learn and grow together.- love and peace

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