There are many reasons why you may need to interrupt your training for a while. You may be going out of town for a vacation or maybe you don't plan to practice right now when the season is over. In any case, it is important to maintain your strength so that you do not lose the muscle mass you have worked so hard for. While you cannot completely give up exercising and expect to maintain muscle, you can change your lifestyle to maintain as much muscle as possible.
Do you have a high protein diet
Most people know that protein is the main building block of muscle. No matter how hard you exercise, you are not going to benefit from a high-protein diet. The same logic applies when trying to maintain muscle.
When you are in good shape, there is a good chance that you also pay attention to your diet. One way to get protein is through the foods you eat. This could be the best way to stay fit if you are not actively training. It can be animal protein or legumes and nuts if you eat meat without diet. If you do not get all your protein from your diet, you can easily supplement your diet with formulated protein products. There are many options on the market including protein bars, powders and countless other products.
Limit carbohydrate intake
Regular training is important for carbohydrate loading. Carbohydrates help give you the short-term energy you need to complete your workout. If you do not burn those calories, they will still remain and become fat.
Accumulated fat does not necessarily reduce muscle, but it makes them less visible. This is especially true in areas such as the abdomen where the visibility of the abs is almost entirely determined by body fat percentage. You can do everything you want with your abs, but you will never see them if you have too much fat in your stomach.
Adjust calories during maintenance
Calorie intake is directly related to your weight. If you consume less calories than your body needs, you will burn fat and lose weight. The opposite is the case when the body consumes more calories. You usually take in more calories during weight training to help your body build muscle. When you lift, those extra calories become fat. That's why you want to limit your carbohydrate intake because carbohydrate calories are easy to convert to fat.
Setting calories to a maintenance level gives your body the weight it needs to maintain it, without the excess calories that can be converted to fat.
Give yourself the rest you need
When you are out of exercise, you need to keep in mind that you are giving yourself plenty of rest and relaxation. Staying up all night is not good for your body. Sleep helps your body refresh and heal, which helps maintain a healthy body weight.
More importantly, you need to keep your stress levels low. In stress, the body releases catabolic stress hormones. These hormones destroy muscle mass and stress can also reduce your sleep cycle.
Keep your heart with you
Even if you are unable to do weight training, try to keep up with your cardiovascular regimen whenever possible. Doing cardio will not prevent you from losing muscle, but it will help to slow down muscle mass loss after completing weight training.
In addition to slowing down muscle mass, cardio can help keep you fit even when you return to weight training. Cardio training helps maintain endurance by allowing you to easily return to training. This way, you no longer have to work hard to restore endurance when it's time to start training again.
No matter where you are on your weight training journey, taking time off can feel like a big setback. By following these tips, you can maintain as much muscle as you can during the break so that you can no longer be square when you start training again.
- Plan, plan plan!
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