For those of you who have been working hard to lose fat and get in shape, you may worry about losing muscle during the process. To stop this from happening, there are certain things you can do which will help you achieve the results you desire. Here are five things you need to know if you want to lose fat while preserving your muscle mass.
Schedule Recovery Time
If you work out several times a week, you must give your body plenty of time to recover in between sessions. This is particularly important if you are doing intense workouts and eating fewer calories. Although it can be hard to take things easy, you need to understand that doing too much exercise can do more harm than good. You must avoid overtraining and keep away from workout plans which have the potential to cause injury or drain you. Rest days are important, so if you push yourself to the limits, you could end up missing workouts and this can make it difficult to maintain muscle mass.
Get Enough Protein
As you get older, you may worry about losing muscle mass. Therefore, you need to consume plenty of protein. This can be difficult as you age, especially for males who suffer from anabolic resistance. Make sure you’re eating lots of eggs, meat, and milk as they are excellent sources of protein. For those who are vegetarian or vegan, there are many plant-based alternatives you can try out. Protein is the building block of your muscles, so you must eat adequate amounts of the stuff to maintain your muscle mass.
While you may think eating more protein is enough to preserve muscle mass, you must get the right nutrition as well. Make sure your diet is kept diverse, colorful, and free of excess fats and sugar. Also, you must be drinking plenty of water to keep hydrated, as this can help preserve muscle mass too.
Relax and Sleep Enough
We all understand how crucial a good night’s sleep is for our physical and emotional wellbeing. However, when it comes to maintaining muscle mass, rest is more important than ever. As you sleep, your body has a chance to rebuild and repair. Hormones like the human growth hormone and testosterone get to work as you sleep. Testosterone therapy is designed to prevent muscle loss. A lack of sleep can hinder muscle growth and performance. If you have difficulty nodding off, many things can help. These include getting into a sleep routine, removing distractions, and trying relaxation techniques before climbing under the covers.
Embrace Strength Training
When working out, it’s time to dust off the dumbbells and get stuck into strength training. Strength training is a vital component of muscle building. There are lots of exercises you can try out which cater to all levels of skill. Even simple exercises like squats, pullups, and pushups can make a real difference and help you preserve muscle mass. To get the results you want, you should work in strength training a couple of times a week.
While it may sound obvious, getting active and keeping on your feet is imperative for preserving muscle mass. As you get older, you may want to take things easy. However, slowing down and not working out as often will result in loss of muscle mass. Although it can be hard to do so, staying active and making regular exercise a priority is key for maintaining your muscle mass and staying positive.
Whatever your fitness goals are, it is possible to preserve your muscle mass, as long as you follow all the above tips.