The goal of training hard is to build more muscle, which will ultimately help you to burn more fat and lose more weight. However, you may be training as hard as you can but not seeing the results you are hoping for. If this is the case, you could be making one of the mistakes below. These errors will not only slow your progress, but they can cause you to actually LOSE muscle tone!
Too Much CardioIf you’re doing a lot of cardio, you may expect good results in the weight loss department. However, you could end up costing yourself muscle tone, especially if you do cardio for too long, too often or without eating first. If you burn too many calories during your cardio session, you deprive your body of the nutrients it needs to build muscle. If you don’t have fuel in your body, it forces your metabolism to catabolize muscle for energy.
When eating to lose weight, no doubt your go-to option is to cut calories drastically. However, if you do this, you end up depriving your body of the energy it needs when it’s working hard. There’s only one other source of easily-accessible energy, and that’s muscle.
Training Specific Body Parts
If you’ve got your routine broken down into too many days — each day focusing on a specific muscle — you’ll cause your muscle growth to stagnate and possibly even stop. You want your large muscle groups to work together, as that’s how you gain muscle fast.
OvertrainingWe’ve all pushed our bodies beyond our limits and then paid the price. Doing too many sets and reps is NOT the key to muscle gain, but it will give you swollen muscles (thanks to the “pump”) that are more likely to be injured. You’re not going to see proper growth, so it’s better to stick with fewer sets of fewer reps with A LOT more weight.
This may sound silly, but it’s the truth. Stretching not only prevents injuries, but it increases your muscle’s range of motion and speeds up recovery. Stretching makes space for the muscle fibers you are working to expand, allowing your body to increase muscle mass and tone.
Beef Great for Anemia prevention
Anemia is a common condition, characterized by a decreased number of red blood cells and reduced ability of the blood to carry oxygen. Iron deficiency is one of the most common causes of anemia. The main symptoms are tiredness and weakness. Beef is a rich source of iron — mainly in the form of heme iron. Only found in animal-derived foods, heme iron is often very low in vegetarian — and especially vegan — diets.