How to Lose Muscle Mass: Workout and Diet Tips

share on Pinterest Although most use programs promote building muscle, some people may be interest in losing brawn mass. For exercise, these people may :

  • feel that their muscles are giving them a ‘bulky’ look
  • feel that their bodies are aesthetically out of balance and want to trim down specific parts
  • wish to slim down while maintaining strength
  • want clothing to look a certain way on their bodies
  • feel that larger muscles tend to sag as they exit middle age

In this article, we ’ ll review how muscles are grown and the best ways to lose brawn multitude. Healthline does not endorse or recommend losing muscle mass as it is not a healthy goal for most people. however, we do believe in providing accessible and accurate information to reduce the damage that can occur if people choose to do then. Before beginning any exercise course of study, it ’ s a good idea to consult with a doctor to make surely you stay within limits that are allow for your age, sex, and physical condition.

Understanding muscle growth

To understand how to lose muscle mass, you have to understand how to make muscles grow. Muscle growth, or hypertrophy, is typically pursued by a consistent weight-lift course of study combined with a gamey calorie, high protein dietary plan. In an intensive anaerobic weightlifting exercise, muscle fibers are damaged and then repair themselves during lie periods. When the rate of haunt is faster than the damage, muscleman growth occurs. Your soundbox fuels your exercise and recovery with calories from food.

How can I lose muscle mass?

To lose muscle batch, you must reduce your caloric intake and alter your workouts. Consider these adjustments :

  1. Diet. Consume fewer calories and eat a lower percentage of foods that are high in proteins and carbohydrates.
  2. Weight training. If you’re continuing to train with weights, use lighter weights and reduce weight training frequency to no more than 2 times per week to maintain tone.
  3. Cardio. Focus your workouts on long periods of cardiovascular exercise, known as marathon cardio, to burn calories.

How to lose muscle in your arms and legs

To build muscleman in your arms and legs, you :

  • lift to failure
  • increase the number of reps
  • increase the speed of your lifting
  • reduce rest time between sets
  • eat a high calorie, high protein diet

frankincense, to lose muscle in your arms and legs, do the opposite :

  • stop a few reps before failure
  • reduce the number of reps
  • rest for full recovery (2 to 3 minutes) between sets

You should besides consider long periods of cardio such as :

  • running or jogging
  • swimming
  • biking

Dieting to lose mass

To lose multitude, consider a deficit diet — lowering the total of calories you eat in a day to below the number of calories you burn in a day. According to the Centers for Disease Control and Prevention ( CDC ), a healthy diet includes :

  • vegetables, fruit, whole grains, and fat-free or low fat dairy products
  • lean meats, fish, poultry, eggs, nuts, and beans
  • minimal added sugars, salt, cholesterol, saturated fats, and trans fats

An alternative (but not recommended) way to lose muscle mass

If you stop working out and eat a diet that gives you fewer calories than you burn, you will lose brawn bulk. This is NOT recommended. You will besides lose potency and cardio seaworthiness .

  • A 2013 study indicated that it takes about 3 weeks for athletes to start to lose muscle strength if they stop working out.
  • A 2018 study indicated that when athletes majorly cut back their cardiovascular exercise schedule, their cardio fitness dropped significantly after 4 weeks.


You can reduce your muscleman mass by basically doing the opposite of what you would do to increase muscle mass. Whatever your cause for losing muscle mass on function, it ’ sulfur crucial to do it safely. Before setting a goal for your body and changing your exercise act and diet, consult a repair to make certain that you stay within limits that are appropriate for your old age, sex, and physical condition .

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