It is a good question for those who suddenly you notice as you begin to losing muscle mass. Whether for any sport or if we are habitual of the gym, when we begin to lose muscle we need to analyze various aspects of food and our daily routine to find the answer.
Normally there is a single reason that we make losing muscle mass, they usually produce several circumstances that make our body use muscle proteins and enters a State of catabolism. Let’s look at some of the causes.
Low intensity strength exercises
If our muscles have not one sufficient stimulus to continue growing or staying there comes a time when the body detects that with less muscle mass is sufficient to perform daily activities. This is very noticeable when we stop going to the gym for more than one week, where we can realize as muscle mass starts to decrease.
The days in which we are going to the gym or began to make some sports activity is the norm gain muscle mass, This is because that the stimulus is sufficient. If we keep doing the same will keep that muscle mass on the other hand if we remove the exercise intensity or leave performed by muscle mass starts to decrease. It is a question of balance between intensity and muscle mass.
Plenty of cardio exercise
Cardio exercise is another reason why we can be losing muscle mass. Usually fats and carbohydrates are burned, but a small proportion also uses the amino acids in muscle proteins, especially if the exercise stretches more than an hour or two.
If we add to that that we do cardio glycogen deposits have been emptied, the proportion in which the amino acids in the muscle are used will be greater. Deposits of glycogen are empty may be due to bad dietary planning (a point which we will see below) or have already previously been those deposits by other sporting activity.
If the goals are to gain muscle mass, always recommended to do cardio after weights, thus avoiding entering muscle catabolism, as after the weights of glycogen deposits will be emptier.
Errors in the feed
Especially with regard to a adequate intake of protein in quantity and quality. By much weight training exercise that we do, if we don’t give this material in the form of amino acids to the body so that you build muscle, it will never do so. Each athlete needs a number of proteins, without them the body resorts to cannibalism, i.e. to catch them own muscle.
Also mentioned before the issue of the glycogen stores, If they are empty, not will be obliged to resort to the fat and also the amino acids in the muscle. It is important when we are going to exercise that tanks are full and also done 4-6 meals daily so continuously, fill will be thus protecting muscle.
Lack of rest
Another reason to consider and to which less case is often do. The body uses the period of sleep and rest to repair and create fabrics, It is the anabolic phase at all-out for what if we skip it or do not devote enough time, catabolism it will gain ground.
Getting enough sleep and have a restful and quality sleep activates hormones that make the muscle grow. If we interfere with this phase we can begin to notice the loss of muscle mass.
As it happens If we train too much and cause an overtraining. We will be giving priority to much the catabolic phase, since remember that training mostly destroy structures. Not give the body enough time to recover. Equally important is the training to the rest, the one without the other is meaningless.
As mentioned at the beginning, we normally start to lose muscle mass when several of these factors, which are the trigger for the catabolic phase prime on the anabolic and enters a process of destruction of muscle structure. Train and eat well and sleep better, those are the keys to maintaining intact muscle.
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