🍚 "Commonalities of People Who Don't Get Bigger Despite Eating"
~Not gaining muscle might not just be about 'insufficient food intake'~
"I'm eating properly but my weight won't go up..."
"I'm working out but my body isn't getting bigger..."
"Even if I try hard to eat, it goes right back..."
Do you have these worries? 🤨
When it comes to bulking up, many people have this image:
✔️ Just eat
✔️ Increase the weight
✔️ Drink protein
Many people have this image 🤔
Of course, that is important too.
But actually—
"People who don't gain despite eating"
have quite a few things in common‼️
My clients during my RIZAP days were the same ✊🏻
💡 Conclusion
Muscle does not grow just by the 'amount eaten'.
✔️ Digestion and absorption
✔️ Recovery
✔️ Sleep
✔️ Autonomic nervous system
✔️ Daily energy expenditure
Only when all these are in order will you have"a body prone to muscle hypertrophy".
🍽 First, 'are you able to absorb what you eat?'
Surprisingly common are:
💥 'People who are eating, but not absorbing it' 💥
Especially 👇🏻
✔️ Prone to stomach heaviness
✔️ Prone to upset stomach
✔️ Sleepy after meals
✔️ Fluctuating appetite
For these people, their digestive system might be quite exhausted 🌪
To build muscle, this flow is necessary:
🍚 Consume nutrients
↓
🫃 Digest
↓
🧬 Absorb
↓
💪🏻 Synthesize
However, if you only focus on 'eating', your digestive tract can become exhausted, and conversely, absorption efficiency can drop 💔
In other words, 'eating a lot does not equal gaining muscle' 👊🏻
🧠 In a 'stressed state', muscle is hard to gain
This is also very important ✍🏻
If you have high stress from work or life, your body tends to be sympathetic nervous system dominant ❤️🔥
Then, what tends to increase is 👇🏻
🧪 Cortisol
a stress hormone.
If this state continues for a long time, it easily leads to:
✔️ Decreased recovery
✔️ Decreased sleep quality
✔️ Disordered appetite
✔️ Muscle breakdown
In other words, it becomes 'survival mode' instead of 'muscle building mode' 🩻🧬
🌙 Actually, the less you sleep, the harder it is to gain
What is easily overlooked in bulking up is sleep 🥱💤💤
Muscle does not grow during training.
When recovery and synthesis actually progress is 🌙 during sleep.
Especially during deep sleep, the following occur 👇🏻
✔️ Growth hormone secretion
✔️ Muscle repair
✔️ Recovery promotion
✔️ Testosterone maintenance
Conversely, if you continue to:
✔️ Stay up late
✔️ Lack sleep
✔️ Use your smartphone right before bed
Muscle hypertrophy efficiency is likely to drop significantly.
In other words, 'recovering properly' results in getting bigger more easily than 'pushing yourself while sleep-deprived' ‼️
"pushing yourself while sleep-deprived"
rather than
"recovering properly"results in getting bigger more easily‼️
🚶🏻 There are also many people who 'consume too much'
This is a major blind spot 👀
For example 👇🏻
✔️ Restless
✔️ Always moving
✔️ High walking volume
✔️ Fidgeting a lot
For these people, it is possible that
🧪 NEAT (Non-Exercise Activity Thermogenesis)
is high.
Simply put, it is 'energy consumed unconsciously' 😖
In other words, there are cases where you consume a lot unconsciously even if you eat a lot 💔
Among people who 'don't gain even if they eat', there are many who have a 'poor fuel efficiency constitution'.
🏋🏻 Sometimes you don't gain because you 'push yourself too hard'
The more people want to build muscle, the harder they try.
But if you are in a state of:
✔️ Doing it to the limit every time
✔️ Not resting
✔️ Fatigue not going away
✔️ Always feeling sluggish
Recovery may not keep up.
Then, you are prone to 👇🏻
👉🏻 Chronic fatigue
👉🏻 Decreased sleep quality
👉🏻 Decreased appetite
👉🏻 Muscle breakdown
In other words, the 'balance with recovery' is much more important than the 'amount of pushing yourself' 🥹
🔑 So, what should you be conscious of?
What is truly important for bulking up is not just 'forcing yourself to eat'.
Things to be conscious of starting today 👇🏻
✔️ 🍚 Eat an amount you can digest
✔️ 🍗 Consume protein consistently
✔️ 🌙 Ensure sleep time
✔️ 🧠 Don't accumulate too much stress
✔️ 🏋🏻 Don't push yourself too hard every time
✔️ 🚶🏻 Understand your consumption amount
Especially,
"recovery power"is very important 📢📢
🌸 Finally
'I'm eating but not gaining'.
The cause is not a lack of willpower.
Actually, things like:
✔️ Digestive tract
✔️ Sleep
✔️ Autonomic nervous system
✔️ Recovery
✔️ Consumption amount
are all significantly related.
That is why it is important not just to 'eat anyway', but also to 'prepare a body where muscle grows easily' ⭕
If you are currently feeling:
'I'm trying hard but not gaining'
'I'm working out but not changing'
If you feel that way—
Please reconsider your 'body that can recover' once.
Muscle doesn't just grow if you push it.
A 'body that can recover' builds a big body.
If this article was even a little helpful,
please like, follow, and comment m(_ _)m
Your support is my strength ︎ ︎💫
Yuka, Representative Trainer at Kokua Fit