You’ve been working out so hard in the gym lately, exercising throughout the week, and eating healthy. But you can see that all your hard work isn’t paying off.

What could be the reason? Most of us don’t know that we’re the ones who are actually sabotaging our results. No matter how hard you work out, if you have the habits below, you will not achieve the body transformation you have been aiming for:

1. Stress

If you’re too stressed, don’t expect that you’ll build muscle. Stress elevates the levels of cortisol, which activates the sympathetic nervous system, while raising your glucocorticoids levels. All these can contribute to a host of health problems. When it comes to body building, stress can interfere with growth hormones and testosterones, therefore limiting muscle growth, while increasing belly fat.

Sleep deprivation leads to a bigger waistline and higher BMI / PicHelp

2. Sleep Deprivation

The National Institutes of Health say that in 1910, people slept for nine hours. These days, we only sleep for seven hours and that is if we’re lucky. There are just a lot of things going on, such as the Internet and our cellphones, causing us to stay awake at night. You need sleep to maximize the recovery process; otherwise, you will just contribute to a bigger waistline and higher BMI.

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3. Inadequate Protein

A study published in the Journal of Nutrition found that diets high in protein can improve the composition of the body, as well as insulin and cholesterol markers. Protein is the muscle’s building block, so you need it to maintain muscle mass as you lose body fat.

4. Excessive Cardio

While cardio exercises are good for your aerobic system, too much of these exercises can have a negative effect, especially if your aim is to gain muscles. This is because excessive cardio can hurt the process of recovery and even stop you from building muscles because you are heavily focused on endurance training.

5. No Breakfast

This is a bad habit, even if you are not trying to build muscles. Breakfast is considered the most important meal of the day for a reason – because it is. Having breakfast before you start your day can help with fat burning, while boosting your metabolism. Breakfast can also improve your mental acuity.

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Since you’re building muscles, make sure that you lift heavy to add strength and become bigger. Also, you should drink more water to avoid dehydration and eat more carbs to have energy in building mass.


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