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. It’s as important as Build and maintain muscle mass No exception to this universal rule. To help you develop and maintain lean muscle, here are 5 bad fitness habits that cause you to lose muscle mass.
You can spend countless hours in the gym and train at Tasmanian devilish intensity, poor fitness habitsyou’re shooting yourself at the proverbial foot and unlikely to reach your fitness goals. can be avoided and dramatically improved. Improve your ability to grow muscle. Certified Personal Trainer Kate Meyer, CPT of gym garage review We share more about bad fitness habits to avoid like the plague. Keep reading to find out what they are then check them out 5 best diet and exercise tips to restore muscle mass.
sure way lose muscle mass Not expending 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). Special Surgery Hospital (HSS). moreover, depletion of muscle glycogen level and muscle weakness Studies have shown that it is associated with overtraining. According to the 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 will help you maintain and grow muscle. research It shows that not getting good quality sleep, or not getting enough sleep, may increase your 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 about 20% proteinit 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 recommended international dietary allowance (RDA) for protein to be consumed is 0.8g per kg of body weightyou should consume more if your goal is to optimize muscle growth and recover faster from workouts. American College of Sports Medicine (ACSM) For best results, we recommend consuming 1.2-2.0 grams of protein per kilogram of body weight daily. 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
