Muscle gain, much like weight loss isn’t easy. If you’ve experienced both sides of the coin, then you know that it can often feel like you’re fighting a losing battle. Sometimes it can all seem so hopeless—but it’s not. Muscle gain is a constant fight. It’s not about lifting the heaviest weights and wearing the thinnest muscle tanks—there’s more work involved. You probably know that too, but if you’re feeling defeated by your routine, then sometimes everything can feel impossible.
Sign #1: The only thing you’re gaining is fat.
There’s a big different between muscle and fat, the biggest one being that muscle is hard and tight and fat is the absolute opposite. If you’re looking a little heftier than you did a month ago, then you know your routine has failed you. A proper routine should burn calories and build muscle in tandem. If your routine isn’t doing any of that, then it’s time to make a change. You might not need to change your entire routine. Maybe it’s too easy for you or maybe you’ve made the rookie mistake of assuming that leg day could be every day (sorry, guys).
To fix this, eat the right amount and load up on the protein. When hitting the gym, make sure that you are using the right weights and giving all parts of your body equal time in the spotlight. Giving all of your attention to only one part of the body means that it will be that much easier for the rest of your body to fall behind (and generally may end with some unwanted results).
Sign #2: You’ve plateaued.
In both weight loss and muscle gain, everything starts off really well and the losses and gains are incredible. Fat melts away and muscle and tone builds. Just when you’re feeling the most confident, you wake up one morning and nothing happens. The next week, the scale reads the same lousy numbers. It’s hard to stay motivated when there’s no progress
Sign #3: You don’t even break a sweat.
If you’re not breaking a sweat, then what are you even trying to do? Sweating means that your metabolism is increasing with your core temperature. This is a prime time for weight loss. If you don’t sweat during your workout, then you need to start working toward a more intense workout. Sweat is a great indicator that you haven’t worked hard enough. The best way to fix your routine if you’re not sweating is to just start pushing yourself harder.