man getting ready to lift heavy dumbbell at the gym
Share this @internewscast.com

Achieving and maintaining muscle growth is a popular goal I see among many of my clients. While regular exercise and a proper diet are essential components of building muscle, certain habits can completely sabotage your progress. Today, I’m calling out nine of the worst daily habits that kill muscle growth so you know what to cut out of your routine ASAP.

If you’re putting the time into the gym and following a protein-rich diet, you may not yield your desired results if you struggle with maintaining other muscle-building habits. For my clients who are looking to maintain muscle growth, here are the nine common habits that kill muscle growth, along with useful tips on how to avoid them. Keep reading to learn more, and when you’re finished, don’t miss out on these 7 Essential Exercises for Men To Prevent Muscle Loss After 50.

man getting ready to lift heavy dumbbell at the gym
Shutterstock

Ego lifting, or lifting weights that are too heavy for proper form, is a common mistake you may make at the gym. This habit not only increases the risk of injury, but it also limits muscle growth. When you prioritize lifting heavier weights over proper technique, you engage fewer muscle fibers, hindering muscle stimulation.

Solution: Focus on lifting weights that allow you to maintain good form throughout the entire range of motion. Gradually increase the weight as your strength improves.

woman planning workout schedule
Shutterstock

Inconsistent training and nutrition can lead to muscle loss or stagnation. Muscle growth requires regular stimulation and adequate nutrition over time.

Solution: Establish a consistent workout schedule, and stick to it. Plan your meals to ensure you meet your nutritional needs consistently.

woman doing leg press, concept of exercises to tone your thighs in one month
Shutterstock

Many individuals focus on training their upper body while neglecting their lower body. This habit can lead to muscular imbalances and hinder overall muscle growth.

Solution: Prioritize leg day to work on your quadriceps, hamstrings, glutes, and calves. Strong legs not only improve your physique but also support your overall strength.

fit man doing squats, concept of bodyweight exercises for men in their 30s
Shutterstock

Compound exercises such as squats, deadlifts, and bench presses, engage multiple muscle groups simultaneously, making them highly effective for muscle growth. Neglecting these movements in favor of isolation exercises can slow down your progress.

Solution: Incorporate compound exercises into your workout routine. They provide a solid foundation for overall muscle development.

protein foods, high-protein diet
Shutterstock

Protein is the building block of muscles. If your daily protein intake is insufficient, your muscles won’t have the necessary materials to repair and grow. This can hinder muscle development and recovery.

Solution: Consume an adequate amount of protein from sources like lean meats, poultry, fish, dairy, eggs, and plant-based options such as beans, lentils, and tofu.

pilsner beer
Shutterstock

Excessive alcohol consumption can have detrimental effects on your overall health and muscle growth. Alcohol can dehydrate your body, impair muscle recovery, and reduce testosterone levels.

Solution: Limit alcohol intake, consume it in moderation, and stay well-hydrated when you do indulge.

happy man sleeping in his clean home
Shutterstock

Sleep is when your body repairs and grows muscle tissue. Insufficient sleep can lead to increased stress hormones, reduced muscle recovery, and impaired muscle growth.

Solution: Prioritize quality sleep by maintaining a consistent sleep schedule and creating a sleep-friendly environment.

man stressed working on laptop
Shutterstock

Chronic stress can lead to elevated cortisol levels, which can contribute to muscle breakdown and hinder growth. High stress levels also affect sleep quality and your overall well-being.

Solution: Incorporate stress-reduction techniques such as meditation, deep breathing exercises, or yoga into your daily routine.

older man tired sitting on workout bench during workout
Shutterstock

Excessive exercise without sufficient rest can lead to muscle fatigue, injury, and decreased muscle growth. Muscles need time to recover and adapt to training stimuli.

Solution: Allow your muscles to recover by incorporating rest days into your workout routine. Listen to your body, and avoid pushing yourself to exhaustion.

Share this @internewscast.com
Leave a Reply

Your email address will not be published. Required fields are marked *

You May Also Like

The 14 Healthiest Restaurant Chain Breakfasts

Breakfast is often touted as the most important meal of the day,…

Arby’s Just Launched 2 New Steak Sandwiches

If you’re craving a steak sandwich, then you might want to head…

CDC to avoid "scare tactic" in new effort to reset flu shot expectations

The Centers for Disease Control and Prevention says it has launched a…

Migraine patients face long wait for treatment on NHS

Waiting times for patients suffering from migraines have almost doubled in England,…

World Lung Day: Can Lifestyle Changes Keep You Safe?

World Lung Day: Can Lifestyle Changes Keep You Safe? Poor lifestyle and…

Convicted drug smuggler 'Cocaine Cassie' Sainsbury launches online weight loss program for women inspired by her time in a Colombian prison

Convicted drug smuggler ‘Cocaine Cassie’ Sainsbury launches online weight loss program for…

EXCLUSIVE: Can diet soda REALLY raise autism risk? Scientists slam 'irresponsible' study that linked consuming aspartame during pregnancy to higher rates of condition in children

Doctors have hit back against a controversial study that linked diet soda…

7 Symptoms of Alzheimer’s Disease: What Happens Inside Your Brain When You Have Alzheimer’s Disease

7 Symptoms of Alzheimer’s Disease: What Happens Inside Your Body When You…

How to order free COVID test kits

Americans will once again be able to order free COVID-19 tests through…

‘I'm a doctor and there's one food I'll never eat – people mistakenly think it's healthy'

While a healthy diet is full of fruit, vegetables, whole grain and…

6 Expert Tips To Avoid Belly Fat

Unless you’re Santa Claus, the last thing you probably want heading into…

Fitness coach who dropped more than 60LBS after she quit yo-yo dieting reveals the three EASY things YOU can do to lose weight – even if you have 'zero clue' where to start

A woman who lost more than 60 pounds after she quit yo-yo…