When it comes to working out to build muscle and lean muscle mass, people often make one of two mistakes:
They push themselves way harder than they should, or they don’t push themselves hard enough.
Both of these mistakes will stunt your progress, but I’d say the first is far worse because it will eat up your time, your health, and your motivation. Many people think that by pushing themselves beyond any limit is a good thing but you drain your bodies energy and recovery time. This is simply over training. Have you ever heard then saying during a boxing match when someone says that “he left his fight in the gym.” That basically means he over trained! You cannot continue to do that to yourself day after day. You will be burned out before you know t and possibly lose your desire to train at all, it happens to more people than you may think.
What the real key to making progress is being somewhere in the middle of these two extremes. Training hard enough to overreach without overtraining is a very good thing. You want to have a good workout, a real good work out but as I said, not to the extreme.
The important thing to remember is that training and diet goes together like a hand and glove. However, when I say diet, I do not mean what most people think it means in its conventional term. What I mean is the proper way to eat to supplement your fat loss and building lean muscle mass.
If you are a beginner then you will progress well and feel very excited for about 6 months then suddenly it seems that your progress has stopped ad reached its limit. It’s like no matter what you do and how hard you train you seem to now improve one more step. Some are very happy with where they are in 6 months and can care less. However, there are those that want to get more ripped, more cut, more muscle building. It can be done if you follow a well-designed workout program. There are certain ways to do that for instance, you have to progressively overload your muscles, and be able to handle heavy weights, and very importantly, you have to ensure you’re doing the right things for recovering. Another thing that is very important is that you are getting enough and plenty of protein in your diet!
Dietary laxity is one of the biggest mistakes you can make Its not a wise thing to do hardly eat because you want to lose weight. Actually the focus should be on fat lose not weight loss. If you hardly eat then you will lose some fat however, your muscle mass will suffer greatly as well. Your body will eat away at your muscles to sustain itself. There is no workout program that can overcome a poor diet.
Your protein in-take must be consistent because a high-protein diet is ideal for building muscle and if you want to get the most out of your training, you need to be eating enough protein every day, including the days you’re not training.
Maybe this will help you some and give ylou0 some idea about how much protein you need.
* If you’re in a calorie deficit, eat 1.2 grams of protein per pound of body weight.
If you’re a man over 20% body fat or woman over 25%, make that 1.2 grams per pound of lean mass.
*If you’re not in a calorie deficit, eat 1 gram of protein per pound of body weight.
For men over 20% and women over 25%, 1 gram per pound of lean mass.
So take your time do your research and see what works for you!