How to Lose Muscle Mass - Workout and Diet tips

 Best Ways to Lose Muscle Mass - Workout and Diet tips

Although most exercise programs encourage muscle building, some people may be interested in losing muscle mass.

For example, these people can:

You feel like your muscles are making them look “huge”

It seems that their bodies are aesthetically unbalanced and want to cut certain parts

I want to lose weight while maintaining strength

They want the clothes to look a certain way on their bodies

Suppose that the larger muscles jump out of middle age

In this article, we will review how muscles develop and the best ways to lose muscle mass.

This image source by pexels.com

Understand muscle growth

To understand how to lose muscle mass you must understand how to increase muscle mass.

Muscle growth or hypertrophy is usually followed by a regular weight lifting program in conjunction with a high calorie and high protein dietary program.

In intensive anaerobic weightlifting training, the muscle fibers are damaged and then repaired at rest. When the rate of repair is faster than that of the victim, muscle growth occurs.

Your body burns your training and recovery with calories from food.

How can I lose muscle mass?

To lose muscle mass, you must reduce calorie intake and change your workouts.

Consider these settings:

Diet. Eat fewer calories and eat a lower percentage of protein and carbohydrate-rich foods

Weightlifting training. If you continue to train with weights, use light weights and reduce the frequency of weight training more than 2 times per week to maintain tone.

Cardiovascular exercise to burn cardio calories, which is known as a cardio marathon to focus your workouts in the long run.

How to lose arm and leg muscles

To build muscle in your arms and legs, you need to:

Lifting failure

Increase the number of repetitions

Speed ​​up your lift

Reduces rest time in sets

Eating a diet high in calories and protein

So, to lose muscle in your arms and legs, do the opposite:

Close a few reports before failing

Decrease the number of repetitions

Rest between sets for a full recovery (2 to 3 minutes)

You should also consider long-term cardio:

Run or jug

Swimming

Riding a bicycle

Dieting to lose Mass

To lose weight, consider a deficit diet: Decrease the number of calories you eat in a day below the amount of calories you burn per day.

According to reliable sources from the Centers for Disease Control and Prevention (CDC), a healthy diet includes:

Vegetables, fruits, whole grains and fat-free or low-fat dairy products

Be thin meats, fish, poultry, eggs, nuts and beans

Low added sugars, salts, cholesterol, saturated fats and trans fats

An alternative to losing muscle mass (but not recommended)

If you stop exercising and follow a diet that provides fewer calories than you burn, you will lose muscle mass. This is not recommended.

You will also lose energy and cardiovascular fitness.

A 2013 study, a trusted source, indicated that it takes about 3 weeks for athletes to start losing muscle strength if they stop exercising.

A 2018 study indicated that while athletes significantly reduced their cardiovascular exercise program, their cardiovascular fitness decreased significantly after 4 weeks.

BOTTOM LINE

You can reduce your muscle mass by doing the opposite of what you do to increase muscle mass.

Whatever the reason you intentionally lose muscle mass, it is important to do it safely.

Before setting goals for your body and changing your exercise and diet routine, consult a doctor to make sure you are within the appropriate limits for your age, gender and physical condition.