Diet and routine, but the body (muscle) does not go through changes. Why is that? To find out the answer, it helps you listen to advise from Jay Cardiello, personal trainer of Hollywood celebrities as well as performers My Diet is Better than Yours. Meanwhile, you may buy crazy bulk if you want to get the faster result of your muscle building.

According to Jay Cardiello, there are several factors that can affect the body’s ability to build muscle from the quality of sleep, diet, fitness program, and even your mental health.

1. Less rest

If not enough rest, muscles will not develop. Less rest, it actually makes cortisol (stress hormone) in the body increases, disrupts the production of other hormones, so that glycogen cannot be stored properly. “Everything is bad for muscle growth, Cardiello said.

Cardiello recommends sleeping seven to eight hours at night. Remove things that stress you before going to sleep, including turning off all electronic devices, at least 30 minutes before bedtime.

2. Less protein intake

Proteins contain amino acids, compounds that build and repair muscle tissue. If you do not consume enough amino acids, your muscles will not develop. Consume at least 1.2 to 1.7 grams of protein per kilogram of your body weight per day. “In other words, men weighing 91 kilograms should consume 109 to 154 grams of protein per day,” Cardiello said.

3. Too much cardio

If your goal increases the size (muscle), cardio is not an ideal choice. Prioritize on HIIT and light cardio, Cardiello said. HIIT is one type of cardio exercise that combines high-intensity exercise with moderate or even low at a certain time. For example, a sprint exercise with jogging. 60 seconds do a small run, followed by the sprint for 30 seconds and so on.

4. Lack of carbohydrates

Carbohydrates are not the main enemies, except carbohydrates contained in pizza, bread and much more. If you do not consume enough carbohydrates, you do not give the glycogen muscles needed to build muscle. In addition to affecting muscle shape, lack of carbohydrates make you weak, says Cardiello.