By the way many eating and exercise would think that trying to lose volume from the muscles than take. It can be and what they want, no one knows, can do and ignorance ... but can you do it and you also from ignorance and not have realized, but this so far.
The only way to learn is to carefully read what follows, which is 10 worst mistakes you can do and to sabotage them his progress. If you recognize mistakes that apply to your everyday life, you give you solutions to the corrections.
1) Not eating enough fear get fat
Can for most of the extra calories translate to fat around the belly, but for someone who often trained and properly weight means benefit in muscles. The truth is that the muscles will not grow if there is a surplus in energeia.Gia a weak average guy trying to get muscles to 2000 calories a day is not going to kataferei.Sti fact such a diet is ideal for lead reduction in muscle and retain fat. As the body will enter a reduced energy intake mode, will reduce the volume of energy muscle and store fat for emergencies. Also the less protein is consumed, the less likely given your body to restore after workouts.
2) CARDIO
There are three ways in which aerobic exercise cancel your muscle progress: 1) if you train often (more than 4 times), 2) if aerobic last long, and 3) if you do with an empty stomach.
Daily aerobic exercise burns much of the accumulated energy you need to have a surplus to be able to develop your muscles, the same goes for workouts that last between 45 minutes and up. If you workout in the morning before breakfast you will only manage to make the problem more pronounced. This is because the body with which awaken from sleep is catabolic state because the hours of sleep using the energy reserves. So if you workout without you eat, you will only succeed will make this situation stronger, or do aerobic or weights attention. The result is that you burn muscle rather than the energy that would have gotten breakfast.
3) train too
An important fact is that when we perform several sets and repetitions will help us to build muscles, it also does not do all these with huge muscles in the gym? But this is true in part, whether the above have a genetic advantage or taking steroids.
Look out
More than 20 sets per muscle group and more than 15 reps per set can let your muscles quite swollen, but this is the inflammation rather than substantial progress in their development. Exercising with weights as little precludes substantial growth.
4) Do you favor muscle groups over others
To divide your weekly schedule in day breast, back, hands etc. favors some muscles but neglects others. It's old-school workouts that have been overcome and why. Can the first time to show results but then progress stops and this is because usually presented injuries. Also working out separate large muscles has the effect not adapt well in exercises where you need to work with others as well as large muscles in exercises to lift a lot of weight, squatt, death deadlifts etc. These compound exercises are the key to development.
5) Stretching
Can they look boring but it has been found that the stretching speed restore and grow the range of motion of muscles leaving more space in the muscle fibers to grow.
6) Do not eat sporadically
It is true, do not do it, you are almost as burdensome as if you ate all. When you spend more than three hours without having fed your metabolic rate drops significantly. When this happens then every time you eat (after 3 hours) a large proportion of food will store as fat in the body. Why; The body without food regularly goes into maintenance mode and store calories in the body which '' thinks' that needed emergency due to malnutrition.
7) Change in your training program
To do exactly the same workout per week for long at best will prevent you from progress and at worst will burn you. If you do not give your muscles new challenges such as an increase in weight they lift, increase the repetitions or to reduce several pounds more, change exercises will have you causing your muscle mass to remain the same. Only way to get progress is to push yourself more and to give new stimuli.
8) Do not overtrained only what you like in the mirror
To concentrate on muscles that gain the impressions as the two-headed and abs can have the plate, but sabotage your overall progress.
70% of our body muscles located in the legs and back, so if you do not properly exercised the largest part of the body for growth will remain stable. And this is not all, this kind of training will lead to muscle heterogeneity and future injuries that may deprive you permanently gym.
9) Shakes
AN shake protein and carbohydrates are what the body needs after training to immediately begin the reconstruction process, replenishing glycogen, and providing all those ingredients that the body needs to restore and megalosei.To hours after eating training delays the recovery.
10) Not enough rest
During sleep is the reconstruction of the muscles, the sleeping six hours or less not only make you feel relaxed will not but deprive your body the time it takes to produce enough hormones for the reconstruction and development of the body . The occupations have often night, keeping you awake for hours also stressful body so the above. Something very important if you work seven days a week you will lose muscle for sure. Both frequent work does not allow the body to be restructured, so all your efforts not thrive. No matter if you change your program or if you give enough stimulation to your body, the nervous system remains the same and can not follow these rhythms.
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