How to Maintain Muscle Physique When Not Going to the Gym? Stick to 3 Methods
When people first start going to the gym, they all think about one question: how to better build muscle. But once we've successfully built muscle, another question should also come to mind: how do we better protect the muscle we've come to acquire?
Because muscle will regress if not trained, and our figure will gradually become mediocre, therefore,Maintaining muscle figureis a problem we must face.
When we can go to the gym every day, maintaining muscle mass might not be so difficult. However, when we can't go to the gym due to various factors, how do we maintain our muscle mass?
Below, I want to share three methods with you. These three points can help us better protect our muscle mass when we can't go to the gym and avoid figure degradation.
1. Maintain a High-Protein Diet
Protein is the most important nutrient in the diet. Protein not only promotes muscle growth but also maintains muscle quality, so ensuring we can consume enough high-quality protein is crucial.
If our protein intake is insufficient, it will lead to a negative protein balance, simply meaning muscle breakdown is faster than protein synthesis, resulting in muscle quality decline. What are the specific numerical calculations? At least consuming with a protein intake of 1.6 grams per kilogram of body weight is sufficient.
2. Gyms are Unavailable, Perform Weight Training at Home (Self-Training)
If we can't go to the gym, we can continue to perform strength training at home or in convenient locations. You can choose a heavier backpack, a 5L bottle of water, or a bag of rice to be our weightlifting equipment, then perform exercises like squats, push-ups, and overhead presses, which are compound movements that engage multiple joints and muscle groups, are much more efficient than single-joint, single-muscle training,If we can't find enough resistance at home, we can still perform self-training using our body weight. Do every exercise to muscle failure, so that our muscles are stimulated by external forces,Movement is much stronger than stillness. Only when muscles are stimulated by external forces can they slow down degradation and maintain muscle figure. Although self-training means we need to increase the number of repetitions for each exercise, everyone's training level is different, the most important thing is that after completing the training, we should feel like we are training in the gym for 80%.
3. Improve Sleep Quality
Don't stay up late and avoid irregular schedules. Good sleep quality is very important for maintaining muscle mass, and more importantly, sufficient and high-quality sleep can effectively prevent fat gain,A study found that
Sleep deprivation is related to increased feelings of hunger, and testosterone levels decline. When our sleep quality is not good, our muscle strength will also decrease significantly. Therefore, we should now consider early to bed and early to rise, to improve our sleep quality, we should avoid playing on our phones before 10 pm and fall asleep.
The above methods are all ways to maintain muscle, which can help us better protect our muscle mass when we can't go to the gym.
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