Everyone worries about the question of how to develop muscle mass, but for some reason, few people think about how to preserve the result. Let’s see what not to do if you already have 6 press cubes.
The ratio of muscle mass to fat mass in the body is an important indicator not only of appearance, but also of human health. It sometimes happens that even despite the exercise on simulators and with different free weights, the athlete, whether professional or amateur, sees his relief become less and less visible.
The main “symptoms” of loss of muscle mass are the sharp sagging of the skin and the rapidity of the processes – the swollen muscles can disappear literally in 2 weeks.
At the same time, if you do not yet observe proper Nutrition, fatty deposits can replace lost pounds. Thus, getting up on the scales, you will not notice much difference, but in the mirror a person with a completely different complex will look at you.
There are many causes of loss of muscle mass. In this article, we will talk about what should not be done if you want to keep the accumulated muscles. However, it is worth remembering that you can not always determine the cause of the problem yourself, so if you notice that muscle mass began to disappear too quickly, while you have not changed your way of life, you need to consult a doctor and undergo a full examination.
So here’s a list of things not to do if you don’t want to say goodbye to swollen hands and six Press cubes.
- Do not starve
Food is a source of muscle growth, so people who want to develop muscles should not sit on low-calorie or other diets. Even on the contrary, if you exercise in the gym three times a week, the number of calories consumed should be increased. Of course, at the expense of foods rich in protein and complex carbohydrates, and not by eating a variety of sweets and Fast Food.
- Do not lean on cardio
The human body constantly needs energy, even in a dream. In this case, it is much easier to split muscle tissue and get energy from it than to “squeeze” water from lipids and thereby remove the fat layer. During cardiac loads, energy is released not only from lipid compounds, but also from muscle tissue, so it is not recommended to abuse running, dancing and other anaerobic exercises.
- Do not work on Wear
The popular belief that the number of repetitions positively affects muscle growth is erroneous. If you work until the loss of consciousness, the muscles will not develop faster. Immediately after training, they will really look more massive, because they had inflammation in the places where the muscle tissue ruptures. But in a few days their usual state will be restored. And if you train every day, all the energy will go to the process of recovery, and not to the formation of new cells.
- Do not miss a full training
Undoubtedly, beautiful wide hands and a perfectly drawn press are admirable. But if they belong to the owner of narrow shoulders, legs with excessive fat reserve on them, the effect is lost. Before you train certain muscle groups, take the time of a complex load, work all parts of the body, because all muscles are related to each other and must be constantly developing, otherwise their growth will cease.
- Do not skip stretching
The purpose of stretching exercises is by no means to plunge yourself into boredom and discouragement. They serve to warm up the muscles before strength training and improve the recovery processes after it. In addition, with the help of stretching, you can tone and make elastic even those muscles that did not pay attention to this training.
- Do not skip meals
A break of 3-4 hours is unacceptable if you do not want to lose muscle mass. First, such disorderly eating behavior leads to the fact that the body learns not to use calories to build new cells of muscle tissue, but to store them in the form of fatty deposits. Secondly, with long breaks and subsequent abundant meals, metabolic processes slow down, which affects the rate of growth and recovery of muscles.
How not to lose muscle mass?
- Do not do the same
Above it has already been said that the number of repetitions does not affect the result. In addition, work on the same exercises adversely affects. For the proportional development of musculature, it is necessary to change the types of activities: use different working weights, various techniques and simulators. This approach will not only make the training process fun, but also allow you to work out more muscles.
- Do not forget about the back
It would seem, well, what muscles can be pumped into the back? However, this part of the body should be under special control – it is simply necessary to work on the shoulder girdle and lumbar region. First of all, the back is the basis of your Sports posture. Secondly, the stronger your shoulders, the more weight you will be able to lift.
- Do not neglect rest
During a healthy and vigorous sleep, the muscles recover and develop faster, because the body does not need to spend energy on other physical activities. In addition, a sufficient amount of rest will avoid you the desire to skip a workout or “score” proper Nutrition.
So, if you want to acquire a relief body or you already have impressive musculature and your task is not to lose the result, aim for the stability of your daily diet, control of Nutrition and a variety of physical activities.
Fitness and health 