Building muscle requires dedication and consistency. After you have achieved the physique you desire, maintaining that physique and your muscles will take effort. One of the most common contributors to muscle loss is age. However, certain lifestyle habits can contribute to muscle loss. This means you must incorporate healthy lifestyle habits to maintain the muscles you worked so hard for. Today, we will delve into six essential habits to prevent muscle loss. These elements will help your muscles to remain strong and functional.
1. Prioritise Strength Training
You build muscles by doing strength training, and this is how you will also maintain them. Do not quit exercising after you get the body you want. Create a workout routine that includes weightlifting, bodyweight workouts, and other resistance exercises. You can also use the resistance bands at your home and work out with them. Resistant band workouts are great for stimulating your muscle fibres and preventing muscle atrophy (breakdown). Consider adding at least three strength-training sessions to your weekly routine. You can do squats, deadlifts, and bench presses to regularly challenge your muscles.
2. Eat Enough Protein (and Calories!)
Having the right diet is important in maintaining your muscles. Protein and calories play a crucial role in the growth and recovery of your muscles. Having a diet that is low in protein and calories can lead to your muscles declining as your body breaks them down for energy. Therefore, add enough calories to your diet and eat foods rich in protein, like lean meats, fish, eggs, dairy, tofu, and legumes. It is generally recommended to have 0.6 to 1 gram of protein for each pound you weigh daily. However, your activity level must also be taken into consideration.
3. Get Quality Sleep
Your body needs adequate sleep to maintain your muscle mass. Sleep is crucial because the body releases growth hormones when you are sleeping. Therefore, your muscle tissues are repaired and rebuilt when you are sleeping. It is recommended to sleep for at least 7-9 hours so your body can repair itself. When you get insufficient sleep, your body releases cortisol (the stress hormone). If you get less than 6-7 hours of sleep each night, you could lose muscle mass over time. Therefore, prioritise sleep by incorporating good bedtime habits like creating a bedtime routine, sticking to the schedule, and limiting screen time before bed. You can also ensure that your environment is dark, cool, and peaceful, without noisy distractions.
4. Allow Proper Recovery
It is possible to lose your muscles if you are pushing yourself too hard. While prioritising your workouts, prioritise rest days. Resting allows your muscles to relax and recover. If you neglect rest and overwork your muscles, you might have overtraining syndrome, which puts you at a greater risk of losing muscle mass. Your week should not be cramped with training. Add at least two days of rest to your weekly schedule. During your rest days, you can try relaxing techniques that promote recovery, such as yoga, walking, or stretching. You can also consider doing recovery techniques such as foam rolling, hydration, and proper nutrition after your workout to help maintain your muscles.
5. Manage Stress Levels
If you are consistently dealing with stress, you can experience gradual muscle loss over time. Chronic stress causes high levels of cortisol to be released, which breaks down proteins in muscles. It is therefore important to manage your stress levels, and you can do this by incorporating certain techniques like meditation or deep breathing that can alleviate stress. You can also spend some time outdoors, as nature is renowned for its calming effects. Managing your stress will help to improve your mental health while preserving your muscles.