What Hinders Muscle Growth?
Building muscle can be a very difficult process especially if certain factors are not properly adhered to. Building muscle requires structure, discipline and dedication to not only what you eat and drink but also how you work out. If you are having difficulty gaining muscle, it is important to understand some of the major factors that hinder growth so you know how to solve them.
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Alcohol
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Overconsumption of alcohol hinders muscle growth because it limits protein synthesis to the muscles. Alcohol also prevents the distribution of essential nutrients such as vitamins A, B, C, zinc and calcium, which are essential for muscle development. Overconsumption of alcohol has also been stated to decrease the production of testosterone, which is an important muscle-building hormone in the body. When testosterone levels go down, estrogen levels go up, hindering the development of muscle growth.
Dehydration
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Muscle is made up of protein and water; therefore, the amount of water you consume a day greatly impacts the muscle-building process. Consume at least 8 glasses or 72 ounces of water a day to build muscle because water saturates muscle, which increases the anabolic environment that promotes muscle growth. How much water a person needs to build muscle depends on the height, weight and level of physical activity.
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Reduced Protein Intake
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Protein contains amino acids, which are the building blocks for muscle development. A lower consumption of sufficient proteins hinders muscle growth because the muscles lack enough fuel to produce muscle-building energy. Building muscle requires consuming at least 1 to 2 grams of protein per pound of body weight. For example, a man who weighs 150 pounds needs between 150 to 300 g of protein per day. If you consume less than 100 g of protein a day, for example, muscle hypertrophy becomes difficult because there aren't sufficient proteins for muscle recovery and growth.
Weight Training
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While weight training plays a huge role in building muscle, it can also deter growth and cause injuries if it is not properly observed. Overtraining with little to no rest exhausts the muscles and increases recovery times. When you are working out, you break down muscle tissue; growth then takes place when you are resting because rest allows the muscle to be repaired. If you are working the same muscles day in and day out, rather than building them, you increase the chances of muscle pulls and tears that will keep you from working out.
Warning
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Consult a fitness expert at a local gym to help you with your muscle-building needs. It can be the difference between achieving your goals and severely injuring yourself. Do not try to lift weights that are too heavy for you, especially if you do not have a spotter with you because of the risk of injury.
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