Boxing Sessions at Fight City Gym 1- You're not eating enough
Fight City Gym, London
Not only do you have to work hard but you have to also eat smart. Aim for 2.2g of protein, 5.5g carbs and 0.9g of fats per kg of body weight.
"Muscle requires the right amount of nutrients to grow, that includes protein, carbs and fat. If you don't eat enough, your body can't use calories for repair and growth. Plan your meals and learn how many calories you need in order to include a small surplus."
2- You're not getting enough rest
You may think that hitting the weight every single day will get you that Schwarzenegger body but getting less than 8 hours of sleep per night and not allowing time to recover can seriously impede muscle growth.
"What you do in the gym causes your muscles to grow, but change doesn't happen until you're resting or sleeping. One major hormone responsible for this change is human growth hormone (HGH). Our HGH levels are highest when we sleep.
"Many studies also suggest an association between a lack of sleep and high cortisol levels, (Cortisol is a catabolic hormone that can break down muscle tissue - what you don't want!). Give your body plenty of rest so it functions at its best."
If you live in Hertfordshire then these Boot Camps are not to be missed for 2019
3- Too much cardioScott Osborne DIP PT
If you are looking to burn fat before you build muscle then purely focusing on cardio is not the way to go about it. They may burn mat but can slow the development of muscle mass so try HIIT sessions to get the best of both worlds.
Scott:"If you're training to gain muscle, you will need to do less cardio training. Too much cardio can hamper your muscle gain by slowing the recovery process and burning up calories that your body needs for the process of building muscle. As a general guideline, one or two cardio sessions per week should be enough to maintain your cardiovascular conditioning and keep your bodyfat gains in check, whilst not slowing muscle growth, and you should weight train at least three times per week."
4- No Consistency
Not sticking to a solid plan can make your body less responsive to your exercises. Working every body part regularly will help you get those results you are after.
Scott: "If you're not consistent with your nutrition, training, and rest, you'll never achieve your goals. Consistency is applying all the right factors to create the optimal environment for your body to grow, 'You can't give 100 percent in the gym and only 40 outside of it.'"
5- Wrong Technique
You need to find a good balance that is right for you. Going too low will mean less results whereas going too high can result in injury that can set you back for weeks.
Scott: "If you want to place the maximum amount of stress on the muscle, and prevent serious injuries, you have to execute every movement with good form. Keep your reps slow & controlled, don’t use momentum to move weight (no swinging), use a full range of motion and don’t lock your joints out at the top of movements."
Find out more about Scott's Personal Training sessions at sogetfitessex.co.uk
The Stockyard, Bassetts Farm, Bassetts Lane, Willingale, Essex, CM5 0QJ
Fight City Gym, London
Find out more about Fight City Gym at fightcitygym.co.uk
15 Worship Street, London, EC2A 2DT