Five tips for maintaining muscle mass and not gaining fat

 

Five tips for maintaining muscle mass and not gaining fat

 

Maintaining muscle strength and solidity is a matter that many players described as difficult and there are those who said that it is easy. Going to the gym and doing hard exercises is an essential thing that must be done to progress in results, but what if the body did not respond to our efforts in the gym ? And we see that fat increases instead of increasing muscle size and strength?

Eating a healthy diet and doing cardio exercises, along with exercising the training program in the gym, is difficult to gain fat, many young men and men want to be more muscular, but this goal may be difficult to achieve, especially with As you age, your hormones and metabolism begin to work against this goal.

 

Some need patience and a strong understanding of how the body changes over time so that you know what it takes to produce more muscle fibers and other goals. Unfortunately, we find that most amateur players after a long time stop progressing in the desired results and goals, because the player did not understand what he wanted. His body is properly formed with age, and the reason can be not to change the training program or diet.

 

The role of testosterone in preventing fat gain

 

As you know, testosterone plays a big role in your ability to maintain muscle and fitness, helps maintain lean muscle mass and helps balance body fat.

 

However, testosterone decreases by 1 percent per year after men reach the age of thirty, and Dr. Stephen Wilson, professor of sports medicine at Redlands Community Hospital, California, says that there are physical changes that occur after the age of thirty, including a decrease in muscle mass and strength, to As well as an increase in body fat, a decrease in bone density, and a decrease in metabolism (burning body fat).

 

In addition, many people also experience emotional changes such as lack of motivation and low self-confidence, after the decrease in the production of testosterone by the body, which may lead to a halt in further production and a decline in achieving goals.

 

But the good news is that there are many things you can do to increase your testosterone levels, regardless of age.

 

Follow a healthy protein-rich diet

 

Although the body is made strong in the gym (the gym), in fact the body is made in the kitchen, as exercise strengthens the bone and muscle (especially the heart muscle), and exercise enhances the metabolism and improves the mood, but unfortunately exercises alone will not You can maintain huge and strong muscle mass without a good diet.

 

You may be wondering how much protein you should be consuming during the day, but Dr. Paul Arceiro, M.D., a physiologist and professor in the Department of Health and Exercise Sciences at Skiddor College in New York State, has a better question for you: When should you consume protein?

 

The athlete should eat 4 to 6 meals of high-quality protein evenly distributed throughout the day, and Dr. Paul Arceiro says that the first meal should be consumed within an hour of waking up, and it is called the “Morning Muscle Enlarger Meal.” You can consider protein smoothies. Or plant protein (peas, brown rice, or protein pancakes made with eggs and protein powder), or a plate of skim milk with quinoa or oats with nuts.

 

The last meal, called the “bedtime belly fat burner,” should be eaten within two hours before going to bed, and it could be the same as the morning meal, or we could have a homemade protein bar.

 

Reduced stress levels

 

Cortisol, the “stress hormone,” can significantly impair testosterone production, as men need to manage stress levels, and low cortisol means testosterone levels are maintained.

 

In order to combat high levels of cortisol, we recommend focusing on getting enough hours of sleep – at least 7 to 9 hours each night, doing 10 minutes of breathing exercises every day in a good place, and practicing diaphragmatic breathing exercises, which is meant to help you use Diaphragm correctly while breathing.

 

To do this, you can sleep on your back with one hand on your chest and the other on your stomach, breathe in through the nose, inhale and then exhale, you do not have to limit the number of inhales, and while you exhale, tighten the abdominal muscles until the air rushes out, Then let the air out through pursed lips.

 

The necessity of doing weight lifting exercises

 

If you do not lift weights for at least three days a week, do not think about maintaining the muscle mass that you have or losing fat and if you are already regular in going to the gym (the gym) you must focus more on the proper performance of all the exercises you do

 

Whereas, the level of testosterone is stimulated through strenuous muscular effort in a short period, such as weightlifting exercises inside the gym, but for less than an hour.

 

It is especially important to target the large muscles of the legs (leg muscles: anterior muscles, posterior muscles, hamstrings).

 

Consistency in practicing the goal

 

Make sure you give your body enough rest during the day, and remember your goal every morning, eat enough healthy calories and protein, because not eating them leads to losing muscle mass and feeling tired and weak, don't make yourself lazy about going to the gym, always put your goal in front of the eyes all the time Regardless of age and availability, all you need is to eat meals and go to the gym regularly