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Why Aren't Your Muscles Toning Up?

By Sara Butler

Have you started a weight training program to help you build up your muscle mass, but aren’t getting the results you want? Well, you’re not alone. It can be tough to stick to a workout routine if you’re not seeing the results you want, but the problem may not be with what you’re doing in the gym. In fact, the problem just might be with what you’re doing when you’re not at the gym! Here are some of the most common reasons why you may not be building the muscles you desire!

You Don’t Eat Enough

Yes, that’s right – not eating enough can have a huge impact on muscle mass. Gaining muscle means you have to consume food to help you do it. If you’re looking to beef up, then you need to add about 20 calories per pound of your body weight each day. Taking in more calories can help you build muscle, but you have to make sure you’re eating the right kinds of foods. Adding in a Big Mac each day probably won’t have the results you want.

You Don’t Eat the Right Foods

So, back to that Big Mac – not all calories are created equal. Trying to bulk up with junk food will only result in adding fat, not lean muscle mass. You must find a healthy balance of carbohydrates, fat, and protein to fuel your body right. Eat at regular intervals and aim for 30 to 40 grams of quality protein for each meal. You should also aim for a carbohydrate to protein ratio of 2 to 1.

Great foods to add to your diet include:

  • Sweet potatoes
  • Rice
  • Legumes
  • Nut butter
  • Avocados

You’re Exercising When Tired

Going to the gym when you’re tired and phoning it in isn’t going to help you achieve your fitness goals. Going into a workout exhausted won’t help your workout to be effective, so go the gym when you’re feeling as if you have enough energy to really give it the attention and intensity it needs. Find a time of day that really works for you and get your workout done -- effectively.

These are just a few of the culprits behind not making as much progress as you like with your strength training. If you correct them and still have trouble, then talk to a personal trainer!

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Brookfield, Wis.


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