Eating unsuitable foods
Common dietary mistakes such as not eating enough calories or protein...
In addition to strength training, the body also needs enough calories and protein to support muscle growth. If you do not supplement enough calories, your body will not have enough energy to build muscle.
Make sure to eat whole, nutrient-dense foods like lean protein (beans, lentils, tofu and fish), healthy fats ( avocado, nuts, olive oil) and complex carbohydrates (permanent cups, fruits and vegetables).
Most adults need 0.8-1.2 grams of protein per kilogram of body weight per day. Eating regularly throughout the day helps maintain metabolism. Therefore, the body uses calories and protein effectively.
No increase in intensity
If you lift the same weight at each exercise session and do not challenge your muscles more over time, your muscles will not develop. In other words, you need to continue pushing your body with more weights, reps, and increased exercise intensity.
Try to add a little weight per week or increase your number of reps by one or two times. The goal is to gradually challenge your muscles.
Weightlifting exercises affect many muscle groups such as squats and deadlifts.
No priority is given to rest and recovery
Not prioritizing rest and recovery such as not getting enough sleep, too much stress can negatively affect muscle growth. Muscles also grow and recover while you rest.
Incorrect time to take in protein
Protein is necessary for building muscle, but the timing of protein consumption is as important as the amount of protein consumed. If you do not calculate the time to consume protein, you may miss the opportunity to optimize the body's muscle building potential.
Make sure you eat protein regularly throughout the day. Eat 20-30 grams of protein within 30-60 minutes of exercise.
