You are working hard at a gym but still not getting the results. You are following a strict schedule but not building muscle. This is frustrating but it is common.
Many people spend hours at a gym but find their progress slow compared to the other person at the gym. This happens because of they make one of the following mistakes.
Mistake 1: You don’t eat enough
Muscles don’t appear by magic, just by practicing. Muscles need the right nutrients in the right quantity to grow and develop. They need protein, carbohydrates, and lipids. If you don’t eat enough, your body will not have enough nutrients and calories to repair your fibers, rebuild and develop. Without caloric excess, you will never progress. Prepare your meals in advance to meet your caloric needs at the end of each day. Get big!
Mistake 2: You don’t eat enough protein
For anyone wanting to build muscle, you must consume 2 2.5 grams of protein per kg. Vary your protein sources: fish, lean meat, chicken, eggs, cottage cheese etc.. They are of good quality and contain critical amino acids that will boost anabolism and limit catabolism.
Mistake 3: You’re not training hard enough
If you don’t train intensively, your muscles will not grow, that’s a fact. If you think doing 20 minutes of arms, 20 minutes of chest, 20 minutes to develop your leg muscles, you are completely wrong. Use compound movements, train a big muscle intensively per session and you’ll start seeing results!
Mistake 4: You don’t rest enough
What you do at the gym ensures that your muscles grow. But this development takes place only when you rest or sleep. It is the growth hormone that is responsible for this development, and it is at its maximum when you rest. Moreover, the less you sleep, the more you produce the cortisol, catabolic hormone (destroys your muscles) Then lie down earlier and allow your muscles to grow!
Mistake 5: You are not regular
Exercise regularly, have a serious diet that you follow correctly, be serious. If you are not serious with your nutrition, your workouts, and your sleep, you will not go as far as you expect. So keep that in mind, it is a lifestyle where only serious and hard work count. Otherwise, you won’t see any results.
Mistake 6: You are doing too much cardio
If you do too much cardio or too much sport next to your workouts, then you’ll burn too mush calories! But you need those calories to build muscle. It’s crucial that you place cardio sessions in the right place and the right way. 2 sessions of 15 minutes of intensive cardio per week after the workout session is enough. Beyond that, you’re just putting a spoke in the wheels!
Mistake 7: You use the wrong weights
To build muscle, you need to stress them out, to challenge them, and get out of your comfort zone. They adapt quickly! You must then during every exercise, adjust your weights to do between 8 and 12 repetitions! Push heavy; put your muscles in tough situations, that’s where they respond the better!
Mistake 8: You’re taking your supplements the wrong way
We placed the supplementation in the last position as natural nutrition, rest and training are more important, don’t fool yourself. However, they are very useful for fast and quality results! Start with a multivitamin to make sure you have all the vitamins and minerals your body needs. Orient yourself than to protein powder (Whey Protein). They contain many amino acids and allow you to feed your muscles. Finally, you can add Creatine or buy Dianabol to help you gain mass and more strength during your workout!
UPLARN 
Inam Ullah Dar 
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