5 Mistakes That Make You Lose Muscle Mass
Taking muscle is not so complicated, once you realize that proper training, proper nutrition and sufficient rest are all you need, you just have to get there and have patience. However, losing muscle is even easier! Some practitioners also commit the worst mistakes that cause muscle loss. Here are the 5 most common.
Training Every Day
To build muscles, they must already be destroyed, or rather create micro-trauma that force the muscles to adapt by creating new fibers. This is the main goal of training. A good training therefore mobilizes many muscle fibers and creates an adequate amount of micro-trauma.
Some practitioners think that the more they train, the more they will gain muscle. It is a reasoning that stands. Except that muscles need rest to be able to rebuild themselves stronger. By practicing daily, these practitioners destroy their muscles well, but they leave no time for them to rebuild. To such an extent that they can succeed in losing muscle, the opposite effect of the one sought.
Not Enough To Eat
The training causes micro trauma, as stipulated above. But, it also increases the energy requirements, whether it is during the effort, but also later. The body needs nutrients to rebuild and continue to function. By eating enough, there is no problem. But, if you starve your organism, it will draw from its reserves of fats, carbohydrates but also protein, that is to say the muscles.
This is what happens during a dry phase. But, if you do it properly, consuming slightly fewer calories than your needs and providing your body with enough protein, but also lipids, then the loss of muscle will be less and you will still burn fat. On the other hand, by drastically lowering your caloric intake and limiting fat to the extreme, then muscle loss will be fast.
Sleep is an essential part of the normal functioning of the body. It is during this period that most of the recovery work is done. It is also at this point that the body makes a large amount of growth hormones.
Not getting enough sleep, making sleepless nights is one of the worst mistakes to make. This inevitably leads to muscle loss as your hormone levels drop and your muscles do not have enough time to rebuild themselves enough. In addition, you will run out of juice during training and your performance may fall.
As said before, it is the training that forces the adaptation of the muscles and it is the recovery periods that allow this adaptation. Too training is bad. But, to train too little is not favorable either because the body is dislocated to the effort. The rhythm of the sessions is then insufficient to cause the muscular construction. Worse, if the sessions are too spaced, it is possible to lose muscle, since the body considers that they are no longer really needed.
Some practitioners get worse and train completely irregularly. They stop for a long period of several weeks for lack of motivation and then, remorseful, they resume training, but on a daily basis. A gross error, as we have already seen. This way only depletes the body and, during periods of inactivity, causes it to mismatch itself. This is how it is possible to get tired for nothing while losing muscle. A step forward, two back!
Pushing Stress To The Extreme
If muscular stress is inseparable from training, you should know that the stress hormone, cortisol, has a catabolic effect. That is, it promotes muscle loss.
Some practitioners think that you have to train at length to stimulate your muscles. However, to spend a certain time of training, this one is no longer profitable because it is not enough intense and the production of cortisol is too high. In other words, the stress that the muscles undergo exceeds the necessary limits.
In exercising too long sessions, you do not gain anything, it is even the reverse, you risk losing muscle because your body is put in a too catabolic state. You will also find it harder to recover and you may feel bad because this stress will follow you for a long time.
Recall Of Good Habits
The 5 points above show you the best way to lose muscle. But, what a practitioner wants, it is good to win it. It is thus necessary to make all the opposite.
It is necessary to alternate days of workouts and days of rest to stimulate the muscles and let them rest then. You have to eat enough to gain mass and manage well the dry phases. You should also get enough sleep, about 7 to 8 hours, depending on your needs. It is also necessary to train on a regular basis by taking breaks from time to time, but not too often. And finally, avoid too long sessions and fight the stress out of training.