How To Maintain Muscle Mass
We give lots of advice on how to build muscle, but how do you maintain it?
It’s not all about the weight training and if you’re unsure of what to do - this article should tell you what you need to know!
Look at the intensity of your resistance training
It’s one thing to be weight training multiple times per week but if you want to maintain muscle mass you need to look at the intensity of your weights. Progressive Resistance training where you continue to up your weights (you can always lower your rep range as you do this) will help to maintain the muscle you have built as well as helping you continue to progress.
2. Recovery and Lifestyle
It’s equally as important to look at other elements of your lifestyle. Rest and recovery days are essential when training regularly and whilst there are days when we have to push through a session, it’s important to listen to your body. If you feel exhausted or over fatigued then it may be better to let your body rest to help keep your muscle quality high and prevent strain or injury. You could always swap weights for some low intensity cardio or stretching.
Sleep quality can have an impact on muscle repair, aiming to get 7-9 hours of good quality sleep each night can make a big difference (we know this isn’t always possible but it’s something to think about!)
3. Nutrition
Protein intake does play a big part in building and maintaining muscle mass. We recommend aiming for 1.2 to 2 grams of protein per kilo of bodyweight for those looking to build muscle. Good sources of high quality protein inlcude:
Meat and Fish
eggs
dairy
beans
tofu
It’s also important to include good, high quality fats such as:
olive oil
nuts and seeds
avocados
These help to aid and support muscle function
4. Consistent Daily Movement
Whilst you don’t have to train weights every day ( we recommend 2-3 times a week for those looking to build muscle) it’s important to factor in consistent daily movement such as walking, stretching, cycling etc to help support overall muscle health.
To sum up, maintain muscle mass is actually quite simple when you break it down.
Focusing on the correct intensity for your training with a focus on high quality nutrition and sleep will aid in maintain the muscle mass you have built as well as helping you progress.
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