The foundation of a successful fitness regimen is built on healthy habits. Whether your goal is to run your first marathon, set a personal deadlift record, or commit to a daily walking routine, what matters is a healthier, fitter you. It’s all about sticking to regular habits that will boost you along the way. Building and maintaining muscle mass is no exception to this universal rule.To develop and maintain lean muscle, 5 bad fitness habits that cause you to lose muscle mass I’d like to introduce_______
You can spend countless hours in the gym and train at a Tasmanian fiendish intensity, but if your fitness habits are terrible, like the saying goes, shoot yourself and hit your fitness goals. Luckily, tweaking your nutrition, training routines, and daily behavior can help you avoid the pitfalls of bad habits and greatly improve your ability to grow muscle. trainer Kate Meyer, CPT The Gym Garage review shares details about bad fitness habits to avoid like the plague. Keep reading to find out what they are, then check out the 5 best diet and exercise tips to regain muscle mass.
A surefire way to lose muscle mass is to not consume enough energy (calories). Food is the fuel for your muscles, and if you don’t take in enough calories, your body will be running on an empty tank.
“Major cuts in calories combined with intensive cardio will lead to muscle loss over time,” says Meyer. Determine how many calories your body needs to support your function and training regimen.”
“Consistent training is an important aspect of building muscle, but overtraining can have the opposite effect. It can lead to training syndrome (OTS) Hospital for Special Surgery (HSS) In addition, studies have shown that low muscle glycogen levels and muscle weakness are associated with overtraining, according to HSS , common symptoms of OTS include prolonged fatigue, poor sleep quality, low energy, persistent muscle pain, and mood swings.
Sleep is perhaps the most powerful (but most underestimated) aspect of your health and fitness goals. Practicing good sleep hygiene and prioritizing high-quality, restorative sleep helps maintain and grow muscles. If you don’t, you may be at an increased risk of losing muscle mass.
“Muscles repair and grow during sleep, and sleep regulates virtually every bodily function,” says Meyer. “Aim for a solid shuteye for eight hours each night. This will help prevent long-term fatigue and aid muscle growth if you exercise consistently.”
Your body is made up of about 20% protein. It is found in all your cells. So getting enough protein is important not only for good health, but also for building and maintaining muscle mass.
“Regardless of your nutritional strategy, make sure you’re getting enough protein in your diet,” says Meyer. It depends on
The International Recommended Dietary Allowance (RDA) for protein you should consume is 0.8 grams per kilogram of body weight, but more if your goal is to optimize muscle growth and recover faster from your workouts. of protein should be consumed. The American College of Sports Medicine (ACSM) recommends consuming 1.2-2.0 grams of protein per kilogram of body weight daily for best results. Make sure you’re strength training and getting your protein from whole foods and high-quality protein powders.
Regular cardio is great for your overall health, but overdoing it can lead to muscle loss.of Physical Activity Guidelines for Americans Healthy adults are recommended to do at least 150 minutes of moderate-intensity aerobic activity per week. However, constantly exceeding or surpassing this threshold, combined with not consuming enough calories or doing strength training, is a bad habit for anyone looking to maintain or restore muscle mass.
“It’s important to properly fuel your body before any cardio exercise, not only because it helps you burn calories and fat, but when other sources of energy are depleted, so does your muscle,” Meyer says. “The bottom line is that if your goal is muscle growth, you need to find the right balance between cardio and strength training.
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Adam Meyer
Adam is a health writer, certified holistic nutritionist, and 100% plant-based athlete.Read more about Adam
