• Joshua Li

6 Reasons You Aren't Building Muscle


You aren't eating enough protein

To build lean muscle tissue you need to be taking in enough good quality protein. The amount of protein you should be consuming per day is still up for debate, but the rule I go by is anywhere between 2 to 2.5g of protein per kg of body weight per day. The amount of protein will vary from person to person – for instance one individual may struggle to digest 2.5g of protein per kg of body weight therefore we will adjust the macronutrients accordingly to fix this issue.

You need to increase the amount of essential fats you consume

Fatty acids have a number of benefits; lowers inflammation, regulates hormones, supports the immune system (vital for muscle building) and helps transport key nutrients around your body. Essential fats can be found in sources such as nuts, oily fish (e.g. Salmon) and avocado providing nine calories per gram. If you are trying to optimally build muscle you need to be in a caloric surplus and incorporating essential fats into your diet.

Your calorie intake is too low

In order to gain effective muscle growth your calories need to be higher than if you are looking to maintain your current physique or lose body fat. Adding calories should be strategic and meal plans should be adjusted accordingly inline with your progress. We do not recommend going out and eating junk to add in more calories and in order to be in a surplus. You must have a plan in place and follow it very closely to see good results.

You’re insulin resistant and are unable to use carbohydrates effectively

Being insulin resistant will mean your muscles will less likely absorb glycogen, but instead store it as fat. During a muscle building phase, we need carbs to be used effectively as we need glycogen to load into the working muscles to help recovery.

Once you have become insulin sensitive (able to absorb glycogen into muscles) then you must gauge your tolerance to carbohydrates and how much carbohydrates you need to aid your muscle building goals. Again, carbs must be managed and you cannot start your diet consuming a huge amount, if you do then you will see a huge increase in weight and fat in a short time period. Adding carbs will be a gradual process, again in line with your progress.

You aren’t sleeping enough

Sleep is an essential element of building good quality muscle tissue. The optimal amount of sleep per night is 8 hours.Poor sleep will result in an increase in cortisol (stress hormone) which in turn will increase body fat inflammation and reduce your testosterone levels. If you want to build muscle to the best of your ability you will need optimal levels of testosterone.

You are not training with enough intensity

I often see people in commercial gyms dithering around, flicking through Instagram and drifting through their session, these people will NEVER reach the intensity they require to reap the rewards of their programme. Training programmes are not made to be easy, you need to get out of your comfort zone and give it your all every time you step foot in the gym. When we take on a new trainee we do not only train them smart but we ensure they give it 100 percent every time they train, making the most out of that one hour with us. Learning how to train effectively regarding technique and intensity is the defining factor of whether you will build good muscle mass or not.

Learn how to build your physique with fully mapped out diet plans and extremely effective training sessions at One Personal Training. Book a free consult HERE


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