If you set a goal only to lose weight, then as a result you can get some­thing com­plete­ly dif­fer­ent from what you imag­ined in your dreams of a beau­ti­ful body. In addi­tion to get­ting rid of excess fat, it is also nec­es­sary to build mus­cle, which will cre­ate those very beau­ti­ful forms.

But it often hap­pens that all efforts do not lead to the desired result: the mus­cles do not grow. Why this can hap­pen, Med­AboutMe will tell.

What hinders muscle building?

In men, this process is eas­i­er for the sim­ple rea­son that the growth of mus­cle mass depends on the lev­el of testos­terone, and it is much less in women. There­fore, the rep­re­sen­ta­tives of the beau­ti­ful half of human­i­ty will have to spend twice as much time and effort on build­ing mus­cle. But this is only one, and the most nat­ur­al rea­son.

There are oth­ers: the wrong choice of exer­cis­es and loads, improp­er nutri­tion. This is some­thing that is easy enough to fix.

It will be more dif­fi­cult if there are cer­tain dis­eases, and some fea­tures of the body, due to genet­ics, can gen­er­al­ly put an end to the dream of relief mus­cles.

Let’s look at all this in more detail.

Genetics: red and white

Genetics: red and white

From the school anato­my course, every­one knows that mus­cles are made up of fibers. But not every­one knows that fibers are dif­fer­ent:

  • red, “short action” — quick­ly get tired and take a long time to recov­er;
  • white, “long-play­ing” — on the con­trary, they get tired more slow­ly, and recov­er faster.

Mus­cu­lar relief can only be obtained by build­ing up red fibers. But the ratio of dif­fer­ent types of fibers in the mus­cles is due to genet­ics. And if from birth white fibers in the mus­cles pre­dom­i­nate, then with the build-up of mus­cle mass, dif­fi­cul­ties will inevitably arise, some­times insur­mount­able. But for those who nat­u­ral­ly have more red fibers, it will be incom­pa­ra­bly eas­i­er to achieve suc­cess in body­build­ing. But those to whom nature has mea­sured more white fibers will be able to achieve much greater suc­cess in sports that require endurance.

To find out the struc­tur­al fea­tures of the mus­cles, you can take a genet­ic test, which will help deter­mine a fur­ther strat­e­gy. The main thing is not to give up the idea of ​​mak­ing your body healthy and beau­ti­ful.

Hor­mones also inter­fere with wom­en’s mus­cle build­ing. Espe­cial­ly after 35 years, when the meta­bol­ic rate decreas­es, and adi­pose tis­sue is formed faster than before, replac­ing the lack of mus­cle. Find­ing the right path and devel­op­ing a com­pe­tent and effec­tive train­ing plan on your own is very dif­fi­cult, and it is bet­ter to resort to the help of spe­cial­ists than to waste efforts fruit­less­ly day after day.

Disorders in the work of the endocrine system

The thy­roid gland pro­duces hor­mones that affect many process­es in the body, includ­ing pro­tein metab­o­lism. Dys­func­tion of this impor­tant organ may be asso­ci­at­ed with autoim­mune dis­eases. It will not work to under­stand all the intri­ca­cies with­out the par­tic­i­pa­tion of a doc­tor, so you should not delay mak­ing an appoint­ment with an endocri­nol­o­gist if swelling, loss of strength, chill­i­ness appear. Autoim­mune process­es in the thy­roid gland are often also asso­ci­at­ed with gyne­co­log­i­cal prob­lems: inflam­ma­tion, cysts, and the for­ma­tion of fibroids.

Wrong choice of training

Wrong choice of training

Aer­o­bics and step are very pop­u­lar in fit­ness clubs, but even con­stant and intense exer­cis­es will not help build mus­cle. Because pre­dom­i­nant­ly white fibers are involved, and they give endurance. The vol­ume may also appear, but not for long: there were just missed class­es, and every­thing will dis­ap­pear. To build mus­cle with a pre­dom­i­nance of red fibers, you need to devote more time not to group pro­grams, but to strength train­ing and Pilates.

Some believe that car­dio inter­feres with mus­cle build­ing. This is not entire­ly true. Car­dio does not pre­vent mus­cle growth, but visu­al­ly it may seem so due to a decrease in over­all vol­ume. And the vol­ume is reduced due to fat burn­ing.

For best results, do 3–4 work­outs per week with high-inten­si­ty strength train­ing, and the rest of the time with car­dio, aer­o­bics, and oth­er group pro­grams.

Wrong choice of weight in strength training

Here it is nec­es­sary to under­stand how red mus­cle fibers work and why they begin to grow.

If the mus­cle can han­dle the aver­age weight of a dumb­bell with­out using all its capa­bil­i­ties, the mass will not increase. Why, if there are already enough resources? To start the con­struc­tion of new mus­cle fibers, the mus­cles must work with max­i­mum load, on the verge of their capa­bil­i­ties. Then the body will receive a sig­nal that “resources are scarce, it needs to be added,” and new fibers will begin to grow, increas­ing mus­cle mass.

There­fore, mul­ti­ple rep­e­ti­tions of an exer­cise with an aver­age weight do not give an effect, and sev­er­al rep­e­ti­tions with a max­i­mum weight do. But here, too, it is impor­tant to keep the momen­tum: the weight must con­stant­ly increase so that the process of mus­cle build­ing does not stop.

Strength train­ing will also help you burn fat effec­tive­ly. And for those who have prob­lems with high blood sug­ar lev­els due to type II dia­betes, you should remem­ber: glu­cose is also burned dur­ing strength train­ing.

Improper nutrition

Improper nutrition

Even if you want to lose weight, with intense train­ing, you need to pro­vide the body with a bal­anced diet. Not only enough food, but all the nec­es­sary com­po­nents: pro­teins, car­bo­hy­drates, fats. With three work­outs per week, up to 1800 kcal can be added to the diet, and if there is an inten­tion to build mus­cle mass, then anoth­er 10 to 25% of calo­ries must be added to the dai­ly diet, depend­ing on the num­ber of work­outs.

It is very impor­tant to cor­rect­ly com­pose a diet, in com­pli­ance with the bal­ance of the most impor­tant nutri­ents. Increas­ing the amount of pro­tein while reduc­ing car­bo­hy­drates inter­feres with the growth of mus­cle fibers.

A much bet­ter effect can be obtained by leav­ing 10% fat, 45–50% car­bo­hy­drates and no more than 30% pro­tein in the diet. More­over, such an amount of pro­tein is per­mis­si­ble only dur­ing the peri­od of train­ing of the great­est inten­si­ty. At high loads, you can increase the pro­por­tion of car­bo­hy­drates by 10–15%.

“Fast” car­bo­hy­drates are best con­sumed in the morn­ing and after­noon, “slow” — 2 hours before train­ing, and after it, it would be best to eat pro­tein foods in com­bi­na­tion with veg­eta­bles.

As for the pro­tein shake, it can be con­sumed after train­ing once a day. One serv­ing of a pro­tein shake is equal to 150 g of meat in terms of pro­tein con­tent.

Expert com­ment

Rudy Mauer, sports nutri­tion­ist and train­er

To achieve your goal, you must make a clear plan. Oth­er­wise, you risk los­ing due to unsys­tem­at­ic train­ing. The plan should include every­thing from nutri­tion to train­ing sched­ules.

It is nec­es­sary to pro­vide an increase in the load. Pro­gres­sive over­load is a major fac­tor in increas­ing mus­cle size and strength. Pro­grammed into your plan are times when you increase one of three vari­ables: weight, reps, or sets.

It is also nec­es­sary to change the exer­cis­es, because the body gets used to the same move­ments and stops respond­ing to them with an increase in mus­cle mass.

Expert com­ment

Layne Good­win, body­builder, author of fit­ness and body­build­ing books

Very often, you can­not achieve mus­cle growth sim­ply because you do not give them time to recov­er and grow. There should be breaks of a day or two between intense work­outs. Also, work on dif­fer­ent mus­cle groups.

It is also impor­tant to do the exer­cis­es cor­rect­ly. Because you can repeat them as much as you like, but if you do it wrong, there will be no sense.

You need to drink enough water. If the body does not have enough mois­ture, the mus­cles will not be able to use the pro­tein that you eat with food for their growth.

And the last thing: you should sleep at least 7–8 hours. If you don’t get enough sleep, mus­cle growth will either be slow or not at all.

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