Preserving the hard-earned muscle is very important when one is either trying to lose fat or trying to maintain their physique. A few weeks of a very sedentary lifestyle and poor nutrition are enough to lose muscle size. And, this can be discouraging, especially after putting in so much effort to build it.
So, whether you’re going through a rough phase of your life, traveling for long hours, or too busy to focus on every detail of your fitness routine, here are certain tips to prevent muscle loss.
Stick to Resistance Training
Resistance training, including weightlifting and bodyweight exercises, is crucial for maintaining muscle mass. Even if you can’t stick to your regular gym routine, incorporating some form of resistance training can make a significant difference. Research has shown that even a small volume of resistance training is sufficient to maintain muscle gains. Here are some practical tips:
Short, Consistent Workouts
Aim for short workouts that fit into your busy schedule. Training for just 10-15 minutes a few days a week can help you retain muscle mass. Focus on compound exercises like pull-ups, bench press, and barbell squats that work multiple muscle groups simultaneously.
Bodyweight Training
If you can’t make it to the gym, don’t worry. Bodyweight workouts can be easily done anywhere and are highly effective for preserving muscles. Exercises like squats, lunges, push-ups, and planks require no equipment and can help you stay on track.
Create a Smaller Caloric Deficit
When trying to lose fat, it might seem a good idea to reduce your calorie intake drastically. However, this approach can lead to reduced energy in the body and even muscle loss. Instead, aim for a smaller caloric deficit, following which you may lose weight at a rate of 0.5% of the body weight in a week. This slower approach allows for more sustainable fat loss while preserving muscle mass.
Ensure your diet is balanced and includes adequate lean protein, healthy fats, and carbohydrates. Avoid extreme diets that cut out entire food groups, as they can lead to nutrient deficiencies and muscle loss.
Complete Your Protein Intake
Protein is the building block of muscle, and adequate protein intake is crucial for maintaining muscle mass. Include a variety of protein sources in your diet, such as lean meats, fish, eggs, dairy products, beans, legumes, nuts, and seeds. This will also ensure you get all the essential amino acids your body needs.
The recommendation for the general population is 1g/kg of body weight. For example, if you weigh 70 kg, you should consume 70 grams of protein daily. If you are more active or an elite athlete, aim for 1.6 grams of protein per kilogram of body weight.
Don’t Compromise Your Sleep
Sleep is often overlooked but plays a vital role in muscle maintenance and overall health. A study found that individuals who slept less than those who had adequate sleep while following a caloric restriction diet lost most of their body weight from muscle mass rather than fat mass. Aim for about 8 hours of sleep per night to retain muscle mass in your body.
Follow a regular sleep schedule by going to bed and waking up at the same time every day. Create a calming bedtime routine, avoid screens 1 hour before bed, and ensure your sleeping environment is comfortable and free from distractions.
Pay Attention to Recovery
Recovery is just as important as exercise when it comes to maintaining muscle mass. Overtraining can lead to muscle breakdown, so it’s important to give your muscles time to recover. Ensure you have rest days in your workout routine and listen to your body.
Foam rolling, stretching before/after your workouts and even light massage can help with better muscle recovery. These can reduce muscle soreness and improve flexibility, allowing you to maintain a consistent exercise routine.
Conclusion
Preserving muscles in your body is important for staying active, independent, and healthy as you age. Your chances of a quality life and pain-free aging are much more if you keep your muscles strong. Focus on these five areas to avoid muscle loss and increase your chances of a higher quality of life with better health and vitality in the long run.
References:
McLeod M, Breen L, Hamilton DL, Philp A. Live strong and prosper: the importance of skeletal muscle strength for healthy ageing. Biogerontology. 2016;17(3):497-510. doi:10.1007/s10522-015-9631-7
Papatriantafyllou, Evangelia, et al. “Sleep deprivation: effects on weight loss and weight loss maintenance.” Nutrients 14.8 (2022): 1549.
Schoenfeld, Brad J., et al. “Resistance training volume enhances muscle hypertrophy but not strength in trained men.” Medicine and science in sports and exercise 51.1 (2019): 94.
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