When we hear the phrase: " I want to gain muscle mass ", many think that it is about eating whenever you can; when reality is different. It is about knowing what you can eat and how much of each food, so that you do not gain extra fat that will harm you to achieve your mission.
Here we show you what are the common mistakes to gain muscle mass:
Obsessing over the scale
Noticing each day how much we are weighing will bring you stress and frustration. Besides, it is not a determining number, that is, it is not the same to weigh 70kg with 15% fat than weighing 75kg with 25% fat. The best way to make progress is by looking at the clothes and the mirror.
When we think we eat enough
Many think they eat enough, and still do not gain weight. Here you must put a stop and identify what you are eating, how many hours and in what quantity, because you may believe that you are eating too much when it is not, you must eat more and ingest the necessary food to load the muscles.
Train more than necessary
Sometimes, less is more. Train as necessary, because when you are doing exercises to increase muscles you must consume more calories than you consume. If you add an extra in training you will have more physical wear, therefore, you will burn more calories and you will have to eat even more.
On the other hand, the idea is to create muscle and not just fat; so, we cannot eat everything we see without caring about proteins, fats and carbohydrates. To gain muscle mass we must not only eat more calories than we expend but also know how to divide those calories into the different macronutrients.
Make sure you have the proper training
Sometimes it is necessary to look for a personal training to advise us on how we should train. If you want to increase muscle mass, you must train with a high intensity, that is, work with high weights to stimulate the muscles. In this way, when you eat calories and the necessary macronutrients, they go directly to the muscle and will not be stored as fat.
Remember that to have the desired body you must create discipline not only when training but also in identifying and discerning what to eat, food is the key. If you do not have a balanced diet you will never meet your goal.
Taking too many supplements
Supplements are called supplements for a reason. They are supposed to fill the food gaps in your diet and help you perform better in the gym. They are not, and never will be, a replacement for proper diet or hard work.
Time and time again, I have spoken to people who exploit most of their monthly food budget on supplements, when what they really need is steak, potatoes, and other muscle building staples, intelligently supported with basics like protein, fish oil, creatine and pre-workouts.
Take a look at your training, nutrition, lifestyle, and mindset, and don't be afraid to question what someone is saying. If you find yourself wondering where the line is between "enough" and "too much" is in your training.
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