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Haven’t been able to see much difference in your physique even after working out or eating more? You might as well be making one or most of the following weight gain-blunders.

Read on to know what you’ve been doing wrong and how to avoid it:

  • Not eating enough

Muscle doesn’t appear instantaneously. Muscle requires the right amount of nutrients to grow. That includes protein, carbohydrates and fat. If you don’t eat enough, your body can’t use calories for repair and growth. You can lift weights until you reach your max potential, but without the right amount of calories, resistance training won’t affect your muscle mass.

It does not mean that you need to gorge on food like there’s no tomorrow- there’s no need to overeat. You don’t want to put on fat, that’s bad. You need to put on more of muscle mass. Just eat the right thing in the right amounts.

Try this: Four Muscle-Building Power Packed Breakfast Ideas

  • Not taking enough protein:

Many people, especially women, are way behind on their protein intake as per their daily requirement. For those trying to maintain good health and weight with decent amount of physical activity- it is recommended they take in at least 0.8 to 1.0 gm. of protein/ kg of their body weight. Whereas, athletes or those working out harder can push upto 1.2-1.3 gm. of protein/ kg of body weight; the equation is simple: the more you exert physical stress on your body-it needs that much better nutrition. Each source of protein—dairy, beef, poultry, seeds, fish, eggs, legumes, pulses etc. — contains different amino acid profiles, so consume a variety of protein. Eating a full variety of amino acids can be highly beneficial to your weight goals.


  • Insufficient sleep or rest:

Working out with weights will definitely help you in building muscles. But that is not going to be happening unless you rest or sleep properly. The major hormone responsible for this change to come about is the Growth hormone which is highest when we sleep.

To add to that, several studies suggest that staying up late lead to release of a stress hormone called cortisol which brings about muscle breakdown.

Let your body get its charge right back up so that you get the results you want!


  • You are not taking the proper supplement support you need:

Once you have everything mentioned above back on track, then you can think about going for bodbilding supplements. Only relying on Protein powders will not make you grow magically. When you think of taking supplements, you need to take them in the right balance with your nutrition, rest and proper training. Go for multivitamins and omega 3 that work to give you all the nutrients you need and the omega 3 will help reduce inflammation and improve your body’s functioning. Then go for whey protein which has a good spread of all the essential amino acids and is also rich in BCAA that help in building, repairing and maintaining your muscles.

Suggested Read: Lose That Stubborn Weight With Whey in Three Ways


Add OZIVA Protein & Herbs Shake to Your Diet if your diet is lacking in proteins.

If you want a detailed nutrition consultation, drop us a mail at or call us on 9769298556 and our experts will help you with your fitness goal




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