Introduction
In the perception of numerous individuals, fitness encompasses body – strengthening, and muscle – building is an integral part of it. However, it’s crucial to understand that with consistent fitness efforts, it’s no easy feat to train muscles. Losing these hard – won muscles carelessly one day would be a waste. So, how to preserve muscles and prevent muscle loss? It mainly hinges on the following five habits.
1. Moderate Exercise and Adequate Muscle Rest
We should exercise when it’s time for exercise and rest when it’s time for rest. Over – exercising often yields counterproductive results, causing muscle loss after workouts. Generally, after strenuous training, our muscles need a certain recovery period, which is approximately 48 – 72 hours. Thus, proper exercise scheduling is essential. For example, one day of training followed by two days of rest, and targeting different body parts each day can give a clear focus to our workouts.
2. Comprehensive Muscle Group Training
The human body has numerous large and small muscle groups that require training. Muscle training is a challenge where both weight – bearing and endurance cannot be overlooked. During training, people often focus on the upper body and neglect the lower body muscles. In fact, some lower body training is of great significance. For instance, squats can stimulate the production of more androgens, which in turn helps with muscle growth.
3. Sufficient Water Intake
Drinking enough water can contribute to weight loss as it helps break down fat, so it’s a necessity for us. During training, water also promotes better protein absorption, so we should drink more. When exercising, we sweat, and this is also a time when we need to replenish our water. Therefore, ensuring sufficient water intake is essential for muscle maintenance and overall body function.
4. Abstain from Alcohol
For many men, drinking alcohol is indeed a hobby, and they like to have a few drinks in their free time. However, what they may not realize is that alcohol consumption can increase the burden on organs. As the old saying goes, drinking is harmful to the body. Moreover, the protein we consume after exercise cannot prevent alcohol from damaging the synthesis of muscle fibers. So, it’s important to learn to avoid alcohol to protect our muscle – building efforts.
5. Minimize Late – night Stays
It should be noted that muscle growth generally doesn’t occur during training. When we rest, from 11 pm to 2 am, the body’s metabolism reaches its peak, which can promote muscle growth. If one is not getting enough sleep during this period, it’s necessary to readjust the work – rest schedule and avoid staying up too late. Adequate sleep is a crucial factor in maintaining and growing muscles.
