Do you often complain of muscle loss despite putting all your efforts into your fitness regime? This may be an indication of potential fitness mistakes that might be hindering your progress. Muscle building demands a comprehensive approach that includes nutrition, training, recovery, and mindset. We spoke to our expert Ishaan Arora, Karnal-based Body Building India Certified Fitness Trainer, who listed fitness mistakes causing muscle loss.
Fitness Mistakes Causing Muscle Loss
Inadequate Nutrition
“Nutrition serves as the foundation for muscle growth. Without sufficient protein, carbohydrates, and fats, your body lacks the essential nutrients needed to repair and build muscle tissue”, said Arora. Many people underestimate their calorie and protein requirements, leading to insufficient muscle recovery and growth.
“To optimise muscle gain, ensure you consume an adequate amount of protein, approximately 1.6-2.2 grams per kilogram of body weight, spread throughout the day. Also, prioritise complex carbohydrates and healthy fats to fuel your workouts and support overall energy levels”, added Arora.
Lack of Progressive Overload
Arora said, “Progressive overload is a fundamental principle of muscle hypertrophy, which involves gradually increasing the stress placed on your muscles over time. Failing to progressively overload your muscles by increasing weight, reps, or intensity can result in stagnation and hinder muscle growth.”
You should ensure that your training program includes structured progressions and variety to stimulate muscle growth and challenge your muscles. Track your workouts, aim for gradual increases in resistance or volume, and add different training techniques to prevent adaptation and maximise muscle stimulation.
Also Read: Circuit Training for Fitness: Expert Lists Its Benefits And Purpose
Overtraining and Inadequate Recovery
While consistency is key to building muscle, overtraining can have detrimental effects on your progress. Training too frequently or with excessive volume without allowing adequate rest and recovery can lead to muscle breakdown and impaired performance.
The overtraining syndrome affects the majority of endurance athletes, according to the British Journal of Sports Medicine. The signs of this sickness include poor performance, persistent fatigue, and an increased vulnerability to infection that leads to recurrent illnesses.
Arora advised, “Prioritise quality over quantity in your workouts and add rest days and active recovery sessions into your routine. Adequate sleep, proper hydration, and nutrition are equally crucial for optimal recovery and muscle repair. Listen to your body and adjust your training intensity and volume accordingly to prevent burnout and support long-term progress.”
Neglecting Compound Movements
Compound exercises, such as squats, deadlifts, bench presses, and rows, engage multiple muscle groups simultaneously and stimulate greater muscle growth compared to isolation exercises. “Neglecting compound movements in favour of isolation exercises can limit your muscle-building potential and result in imbalanced development”, highlighted Arora.
Include compound exercises as the foundation of your training program to target large muscle groups and promote functional strength and hypertrophy. Supplement compound movements with isolation exercises to target specific muscle groups and address weak points, but prioritise compound lifts for overall muscle development.
Also Read: Powerlifting Vs Bodybuilding: Expert Explains The Difference Between The Two
Inconsistent or Ineffective Training Program
"A well-structured training program tailored to your individual goals, experience level, and preferences is essential for maximising muscle gain. Aimlessly wandering the gym or following a generic workout plan may not provide the targeted stimulus needed to stimulate muscle growth effectively", highlighted Arora.
Consult with a qualified fitness professional to design a personalised training program based on your specific needs and objectives. Adopt progressive resistance training, adequate volume, and sufficient recovery periods into your program to optimise muscle hypertrophy and minimise the risk of plateaus or setbacks.
Bottomline
Arora concluded, "Achieving significant muscle gain requires a strategic and multifaceted approach that addresses nutrition, training, recovery, and mindset. The best way to achieve your fitness goals is to identify and fix common fitness mistakes, such as inadequate nutrition, inadequate progressive overload, overtraining, neglecting compound movements, and ineffective training programs."
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert before starting a training regimen, especially if you are dealing with any health issues.]