Going to the gym early in the morning and working hard, but still not getting the desired result. This problem is not only yours, there are many such boys who are going through this problem. On talking, one says that I go to the gym seven days a week, still I am not getting results.
If this is the case with you too, then you must be thinking, why are you not getting the result. Muscle Gain is not being formed even after spending hours in the gym. Some boys start getting upset thinking of this. But you don't need to be worried.
Muscle Gain or Weight/Fat Loss is not easy. For this, you can work hard apart from the gym. Along with this, you have to make changes in the diet along with the routine. But it is not that you can achieve fitness only by going to the gym.
1. Consume Enough Calories
Adequate caloric intake is necessary in addition to physical activity to gain muscle. Experts say, when you do not eat properly, your metabolism gets affected. Therefore, instead of eating heavy, eat something light every 3 hours.
You can also make a calorie surplus diet plan according to your body from a trainer and follow it.
2. Deep Sleep Required
Incomplete sleep or less sleep affects your health. Whenever you do any physical activity (running or walking), it breaks the muscles. After this your body goes into recovery mode.
Having a deep sleep after hard work accelerates the recovery of muscles. There is no other recovery option than sleep. Muscle recovery in sleep makes you feel fresh the next day.
3. Get Enough Protein
If you do jogging or running for fitness, then it is important to pay attention to protein intake as well. Actually, during any workout, your muscles become more sensitive to amino acids and start the process of protein synthesis.
For this, you should take amino acids through protein-rich food or protein shake. If you do not take protein, the body will start breaking down old muscle tissue to make new muscles.
That is why it is said that after any physical activity, it is necessary to take at least 20 grams of protein.
4. Make a Diet Plan
A healthy body is made first in the kitchen, then in the gym. But even if you do not go to the gym, then you should follow the diet. Have a snack that includes both carbs and protein, before and after lunch.
Protein and carbs are needed for muscle growth and recovery. Therefore, prepare a balance diet plan for yourself with the help of an expert. Carbs, proteins and fats in this diet should be according to the need of your body.
5. Drink Enough Water
Adequate water is very important in every fitness goal. Whether you run or walk for fitness, there is bound to be sweating. Water comes out of the body in the form of sweat and urine. Therefore, to meet the lack of water, you should drink enough water.
Water keeps the body hydrated and also helps in muscle recovery. Drink at least 10-12 glasses of water daily.
Also read : Daily habits that can change your life