When it comes to body building and weight training body types can be classified as Ectomorph, Mesomorph and Endomorph

People who don’t naturally carry or easily enhance muscle are often called “hard gainers”.These people have lean build rather than natural born solid built bodies.

On the other hand Meso and Endomorphs can easily gain fat naturally

But as we all know a number of factors can influence the ability to gain and lose weight ,here are some reasons that are stopping you from achieving your dream body.

THE QUALITY OF SLEEP

A lack of good quality sleep can have an adverse effect on the human body.Lack of proper sleep induces secretion of a hormone called cortical, also known as stress hormone which can hamper the muscle growth.

As per various research papers and studies conducted by scientists it is to be believed that a human needs a good 7-8 hours of sleep.

List of things that can improve your sleep quality and fix your sleep schedule

✨Avoid drinking coffee before bed.

✨Have a light snack before bed

✨Refrain from stressful activities for 1-2 hours before bed

THE RIGHT-DIET

You must know your calorie needs in order to achieve the body you dream of and the easiest way to find that out is using a BMR calculator. BMI and BMR together can help you calculate your daily calorie requirement.

If you want to gain weight and muscle mass you must add 500 calories more to your to calorie expenditure.

Second is the type of food you consume. Does it contain proper and needed amout of macronutrients?If you’re not eating the right foods, the chances are that you’ll be limiting your potential, putting on excess body fat, and not growing enough lean muscle

Your body must get 30% of your total calories from protein, 50% from carbohydrates and 20% from fats

DEHYDRATION AND WATER INTAKE

Intake of some supplements like creatine and others can lead to dehydration. Drinking inadequate amout of water is a serious problem.

Signs and symptoms of dehydration

Fatigue

Headache

Dry and Sore mouth

Dark urine (yellow)

WORKOUT ROUTINE

Either you are overdoing cardio or over training the same muscle group.

Finding a right and proper workout routine contributes to better muscle growth for that you should prepare a programme that includes the following things

✨both compound and isolation exercise

✨ targeting all muscle group without over training one

✨ giving proper rest to muscle so that they can recover properly

✨a good warm up and cool down which can include good stretching exercises

OTHER THINGS TO KEEP IN MIND

✨your range of motion during exercise

✨your reps should be slow and controlled

✨proper use of momentum while lifting weights

✨ keeping a note of your progress

✨a good pre and post workout nutrition

I Hope this article was helpful.

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Reference

https://wexnermedical.osu.edu/blog/building-muscle

6 Reasons Why You’re Not Gaining Muscle