You are hitting gym and eating well and this should be enough for muscle building. However there are factors, which influence Your success in Your guest. Below You can find 5 underrated factors, which are influencing muscle building.
First underrated factor: sleep
Probably the most underrated factor by many people, who want to be fit, is sleep. And not only the time You are sleeping is important, but also hitting sack at right time play`s a role.
Sleeping is important for Your body to recover. During sleep Your body "repairs" everything, starting from bones and muscles and finishing with central nervous system. It means, that sleeping enough, will guarantee, that You recover and You will enough energy to train and have energy for everyday life. Additionally, as said before, right timing for going to bed is also important for muscle building. There are several studies, that Your body releases highest amounts of growth hormone between 10 PM and 2 AM.
Some people might face problems with sleeping. There are several reasons, stress or what one drinks or eats before bedtime. Coffee or strong tea 3-4 hours before hitting a sack or sugary foods 2-3 hours before hitting a sack might influence peaceful sleep or falling asleep. Ones, who face difficulties falling asleep, might help to make certain routine before bedtime. Making one and the same thing before going to bed, generates habit and this will help to fall asleep.
Second underestimated factor: Eat vegetables
So many people neglect how important nutrition and eating vegetables is for your body – eating green will do so many good things for you. Both fruit and vegetables are important when you want build muscle, and pound the weights day after day. They will help fuel your body with minerals and vitamins which are essential for muscle growth, recovery and overall health.
Vegetables are also a great assistance of losing weight, because they are low in energy density and high in fibre - meaning they contain a low amount of calories whilst be filling.
So how much green should you eat? Some articles say 400, some say 500, some say even up to 750 grams of greens each day. You should aim somewhere between 400-700 gram depending on your bodyweight. An easy way to get greens is to blend them in your shakes. If you have a protein shake, blend some banana in there if you like the flavor, or spinach is a great way to get easy greens without changing the flavor of your shake.
Third underestimated factor for muscle building: Fibre
Fibre is important for body for many reasons, starting from digestive health and ending up with longer fullness feeling whilst dieting. About sources of fibre I have written here.
Fiber is very hard for your body to break down, and the good thing about fiber is that it speeds up your metabolism and helps you digest food which is great because you will easier absorb the nutrients in your body, including vitamins and minerals. It also supports your overall health, by lowering blood pressure and can help you lower your cholesterol. As a woman you should get about 20-30 grams of fiber each day, and as a male you should get 40 – 50 grams of fiber each day.
Fourth underestimated factor: keep nutrition and training diary
Unfortunately many people fail to do this, but keeping them together with proper analysis is giving positive results. For example to which exercises and training Your body responds the best and which food energizes You the most and You feel the best after consuming certain food.
Of course, keeping a diary is a hassle, but whilst aiming for muscle growth, this is something You should do.
Writing down exercises, weights and reps and sets together, how did You felt after making those, will give You over the course of time picture, what is best routine for You. The same applies also to nutrition. Every person is individiul and what is good for one, might not fit to another person. But if You keep diary, You will understand, what foods are best for You and Your goals.
Fifth underestimated factor: experimenting
So many people just stay in the same pattern over and over for years, thinking that they are using their body to its maximum potential, when they in reality have no idea what their maximum potential is. You may have periods where You will not grow as much as others, but trust me, if You want to do this for a long time, this is the right approach.
Building Your body is a marathon and not a sprint, it takes years to get a great body, and in the start You may grow more from training split found in the internet – but in the end it will always benefit You to try out things and find out what works for You.
There will be weeks where You grow a lot, and weeks where You won’t. Write down which ways work for You and how much you improved in the time with the different nutrition and training methods, and after some time experimenting with different macros, fiber, greens and training methods, You will know what works best for you. It’s at this point You can take full advantage of Your body.
And remember, whilst experimenting, keep the diary and analyse Your training and nutrition.
Have a great day/evening/night 🙂
[…] Sleep enough, cause according to studies, people who have less night sleep than 7 hours, tend to feel more hungry vs those, who sleep 7-9 hours a night. About sleep I have also written in an article Muscle building and 5 underrated factors of it. […]
Agreed with your this point “people who have less night sleep than 7 hours, tend to feel more hungry vs those, who sleep 7-9 hours a night.”