1. Excessive exercise

Fitness needs to be suitable, excessive fitness will be the body in a state of exhaustion, muscle recovery cycle will be longer, is not conducive to muscle growth.

A scientific fitness time should be controlled within 2 hours, not less than half an hour. Exercise for more than 2 hours, their own strength will be lost, attention will decline, you are prone to fitness accidents, injuries.

When strength training, we should reasonably distribute the rest of the muscle group, such as the big muscle group needs to rest for 72 hours, the small muscle group needs to rest for 48 hours, in order to open the next round of training, sufficient rest can make the muscle recover stronger and stronger.

2. Likes to stay up late, often overworked

Sleep and rest is the main way for a person to restore energy, if you always lack of sleep, overwork, stay up late every day, which will lead to accelerated aging of body function, growth hormone secretion will be disturbed, muscles can not get enough rest, easy to lead to muscle loss.

Only by maintaining regular work and rest, adequate sleep, deep sleep muscle repair efficiency is the highest, sleep 8 hours a day, so that you can make a better mental state during the day, more efficient work.

3. You don’t like water

Do not like to drink water, water is the body’s metabolic cycle, the main carrier of waste discharge. Protein conversion also requires a lot of water, and if you don’t drink enough water, muscle remodeling will be less efficient.

During the fitness period, we should drink more water, drink about 2-3L of water every day, and supplement in multiple periods, which helps to improve the body’s absorption of protein and improve the efficiency of muscle growth.

4. Skip extra meals

Do you have a habit of eating extra meals after every workout? The rest time after training is the prime time for muscle repair and growth, when the body needs to replenish energy, energy can help you repair muscles, fat conversion is also the lowest.

Therefore, in order to improve the efficiency of muscle growth, we need to supplement appropriate high-protein foods and carbohydrates, such as whole wheat bread, bananas, boiled eggs, protein powder, milk and so on, about 30 minutes after exercise.

5. Too few compound movements

When you do strength training, what exercises do you focus on? Many people pay attention to single muscle training, choose isolated actions for stimulation, such as birds, bending, belly rolling and other actions, and ignore the training of compound actions.

Compound movements can drive multiple muscle groups to develop together at one time, thereby improving muscle building efficiency, effectively balancing body development, and allowing you to improve the overall training effect.