Best Ways to Prevent Muscle Loss

The worst problem to happen after gaining muscle is losing what you worked so hard for. Gaining muscle mass is pretty easy, and so is losing it! Your muscle gains will solely remain only if you have maintained a proper dieting and exercise plan. After your training cycle you will lose a little weight, but do not worry because that will only be water weight leaving your body. What you have to watch out for is too much weight being lost, and then you have a definite problem.

Diet & Calorie Intake Fluctuation

A common mistake made by many people who wish to gain muscle mass and retain it is not changing their calorie intake and diet routines. Placing a constant fluctuation on your calorie intake will definitely put your body into a natural anabolic state. You do not have to take all these sports supplements that guarantee permanent mass. First, that is a lie because nothing is permanent and it will say something like that in small wording somewhere on the label. Second, those supplements can potentially damage your liver and also cause a heart attack. You should just avoid these bodies enhancing supplements and do it naturally.

Your calorie intake should be high for two weeks and is at about 5,000 calories a day. This includes eating high amounts of carbohydrates and fats, plus a 250 protein intake. Then the third week switches to a 1500 calorie plan with lean meats and low carbs. Then repeat this process, this type of calorie fluctuation is going to send your body into a hormonal frenzy giving great muscle and strength gains. After you have gained the muscle mass you want, stay at a 2,000 calorie a day intake and ensure that you are getting at least 200 grams of protein a day. This will be a for sure way to maintain muscle gains!

Weight Training

Having a good and properly performed weight training routine will be your next task to keep up with when it comes to maintaining muscle gains. You need to ensure that you are doing heavy weighted exercises when on your 5,000 calorie diet five days a week and then switch to a low weight routine for the low-calorie week every other day. If you simply choose to use just cardio and bodyweight exercises as your training then much of the muscle mass gained will be lost. Those two types of exercises are meant mainly for muscle toning. Sure you will have lean muscles, but if you want to bulk then use weights!

Great heavy exercises to perform are compound lifts such as chest press, deadlifts, squats, and shoulder press. These exercises should be performed at x5 sets and x5 repetitions with medium to heavyweights. Basically, by the end of your compound lift you should have, or at least almost failed on the last set. Each compound lift should also be done on separate days, and follow them up with heavy dumbbell and plate machine exercises. On light days do more of higher repetitions with low weights and make use of the pulley machines more. This will help create resistance and isolate the muscles greatly. Ensure that you are taking protein at least after your training routine, but preferably before and after also known as pre and post workout. The protein is going to assist in the repair and growth phase after working out, and that takes place during and immediately post workout.

Perform all heavy lifting routines properly and with the weight that you know you can handle. If you want to push yourself harder make sure to have a spotter at hand to help you. A great way to practice proper safety would be to have a spotter bar in place, and those are on most barbell racks you see at the gym. Performing these two steps and maintaining them always will be a surefire way of you retaining all muscle development!