In the eyes of many people, fitness is all about strengthening the body, in addition to building muscle is also part of it. It is important to know that under our insistence on fitness, it is not easy to train out muscles, if one day we are not careful to lose the hard-won muscles, it would not be a waste. How to preserve your muscles and prevent muscle loss is really just a matter of relying on these five habits.
1. Reduce excessive exercise and give your muscles a reasonable rest
When it's time to exercise, exercise and when it's time to rest, over-exercising often leads to the opposite result, making you lose muscle after exercise. Generally speaking, there is a certain amount of time for muscle recovery after our strenuous training activities, which is about 48-72 hours, so it is important to schedule your exercises well, such as one day of training and two days of rest, and then target different parts of your body each day so that you have something to focus on.
2. Train all muscle groups, big and small
There are many large and small muscle groups on the body that we need to train, muscle training is a challenge weight and endurance should not be ignored. When training, people tend to train their upper body and neglect the lower body muscles. Some lower body training is important, just like squatting will make you produce more androgens, which in turn will make you grow more muscles.
3. Drink enough water
Enough water will allow you to achieve weight loss, after all it breaks down fat, so we need enough water. When training, water can also promote the absorption of protein more to drink more water. When exercising we sweat ourselves and this is also the time to replenish our water. So drinking enough water is also necessary.
4. No alcohol
When it comes to drinking alcohol, it is certainly a hobby for many men who like to have a few drinks when they have nothing else to do. But drinking alcohol can increase the burden on your organs, you know? As the saying goes, drinking alcohol hurts the body, and the protein we consume after exercise does not prevent alcohol from damaging the synthesis of muscle fibers. Therefore it is still important to learn to avoid drinking.
5. Stay up less
It is important to know that generally we do not gain muscle during training exercises, and when we rest, from 11pm to 2am this is the time when the metabolism is at its peak and can promote muscle growth. If you haven't slept then you need to readjust your work and rest schedule and not sleep too late.