The key to how to get muscles looks fairly straight forward. Unfortunately, there are many pitfalls that await even the most dedicated of trainers. If you're making any of these mistakes, then you're just making things take longer, and could be wearing your body down. The problem is, we all want results and we want them now! Unfortunately, many draw the conclusion that if working out is good, then working out even more is better! This is far from the truth, and a dangerous way of thinking. Why? Check out the facts of what over-training does to your body:
– High blood pressure
– High resting heart rate
– Loss of appetite
– Weight loss
– Trouble sleeping
– Increased metabolic rate
Ouch! Did you see what I saw? Weight loss? Increased metabolic rate. Loss of sleep … Do any of those sound like they would help you grow muscle mass? Not a chance! So why on earth would we want to work more, in order to put ourselves in a situation where we see less results? Not a good combo is it? Many trainee's have spent plenty of time to learn how to get muscles, yet this seemingly simple trap seems to claim most.
A closer look shows overtraining:
– Increases cortisol levels
– Decreases testosterone
Now this just flat out is not funny! Over-training actually reduces the testosterone produced by your body, while simultaneously increasing cortisol levels! If you're a book nerd like me who reads up on the science behind body building, then you know that cortisol is thy enemy!
The above combination actually results in protein tissue break down, which means that your muscle is being served up as a feast! No quite what you were after when picking up weights for the day right?
If your over-training goes unchecked, the situation gets worse and your immune system is negatively impacted, your muscles develop micro-tears, contractions of muscle tissue weakened, and tendons / connective tissue is damaged. In other words, at this level, you're falling apart!
How to Get Muscles: Overtraining avoidance:
– Determine if you are regularly improving your performance. If you're not increasing weight, or reps with regularity, then your body is telling you something! This is a warning sign. Examine your workout to make sure you are giving your body proper time to recover.
– Check your nutrition habits. Is your body getting enough fuel and protein? Are you taking in proper pre and post workout nutrition? Are you feeding your body 5 – 6 meals per day?
– How much rest and recovery time are you giving your body? Remember, that most building builds takes place when your body is at rest. If you are not getting a minimum of 7 – 8 hours of sleep each night, then you're short changing your results, and making it easier to over-train.
I also strongly recommend that you do not work the same body part 2 days in a row. You need to give the muscle groups at least a day of rest to recover before slamming the weights again. The rest is up to you! Be diligent in monitoring your results, or lack thereof. Your body is giving you feedback for a reason.
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