Build Muscle by Avoiding These 3 Mistakes

It is great to start fitness program, but it is better if you do it right. Anyone who has gone through a successful muscle building fitness program will tell you it is not as easy as it sounds. An effective fitness program requires a well-structured schedule containing all the right ingredients for accurate portions and a disciplined participant. Many have given up on their fitness routines because they were not as effective as they had expected, yet they have the right diets and on celebrated fitness programs. We have found out some non-diet of the reasons why your efforts to building muscle may not be paying off.

1.    Too Much Cardio

This is one of the most misleading misconceptions. People think that killing themselves on the cardio and heavy weights will get them beefed up quickly, it is not true. It does the exact opposite.
If you make cardio the centerpiece of your program, you are only setting yourself up for disappointment. If you are spending over 30 minutes on Cardio and more than 15 minutes lifting weights, you are part of this group. The cardio will not get you any leaner nor will the weights beef you up any time sooner if you continue with this routine. Here is why;

Too much cardio usually has a negative impact on your body. Excessive cardio changes the body fat composition by creating a muscle-wasting catabolic environment in the body, which slows metabolism. While weight lifting will help you gain mass if you are consuming enough protein and carbohydrates, unfortunately cardio will only wear it out if you overdo it.

A good example would be to watch athletes. Have you ever noticed that long distance runners have less muscle than sprinters? This is because long distance running is the equivalent of a lot of cardio. It does a lot to get you leaner by  eating up your muscles. You will end up slimmer than you have ever been.

But that’s not to say that you should give up on cardio altogether. Cardio is good when done moderately if you want to build muscle. You can only opt for more cardio is you wish to lose muscle and get leaner. But if you wish to build muscle and get lean at the same time, how about you do it in moderation.

Most trainers insist that one should watch their intensity. Do no more than 20 minutes cardio a day.  This means that you combine a mix of 3 minutes fast-sprint, slow –walking pace, jogging and back to fast sprints during your workout. Take breaks 2 minutes in between to help you cool off first, they go back gain. Remember all this in 20 minute.

2.    Working too much

You are doing your body a disservice if you are combining your intense cardio sessions with heavy weight lifting. You should separate the two at least a day in between. Ideally a day on the cardio should be a day off the weights. This helps the body to recover the lost mass during the cardio and produce just enough to help you gain muscle. That way you will build muscle and get lean at the same time.

3.  Too Much Specialized Training

Exercise should be well coordinated to work out the whole body. Specializing on one part of the body because you want only to beef up that area, is not recommended. Chest routines, leg extensions should not take precedence over lunges and squats. A Compound fitness regime includes exercises that will build muscle, and at the same time revive your metabolism leaving you with an overall  beefed up and lean body.