During the holidays, many people will lose their gym routine. This can lead to muscle loss, or a loss of muscle mass. Some adjustments can help prevent this.
The extent and speed of muscle loss depends on many factors, from the time off training, diet, overall activity level and individual constitution. For those trying to lose weight, muscle mass loss accounts for 11 to 50% of total weight loss, according to the health website Verywell Health (USA).
To prevent muscle loss when not going to the gym during Tet, people need to consume 25 to 30 grams of protein per meal.
To reduce muscle loss, people can apply the following measures:
Increase protein intake
To reduce muscle loss during the holidays, people need to consume enough protein. The recommended amount of protein is 25 to 30 grams of protein per meal. Using protein supplements is also an effective way to increase protein intake and help prevent muscle loss.
In addition, one thing to note is that many gym goers have a high-calorie diet. During the Tet holiday, they will no longer exercise regularly. To prevent weight gain, cutting calories is necessary, especially avoiding foods with carbohydrates and harmful fats. All excess calories during this period will be converted into excess fat, reducing the firmness of muscle mass.
Walk
Walking not only helps burn calories but also maintains physical strength and flexibility when moving the body. In addition to walking at a normal pace, people can also walk fast, jog, cycle or play any other sport. The duration of exercise is 10 minutes or more.
If possible, walk with heavy weights on your body. You can carry a heavy backpack on your back. If you don't know what to put in your backpack, put a few bottles of water in it. You can drink these when you are thirsty. This way of exercising will help create the necessary stimulation for the muscles of the upper body and legs.
Squat
Squats are a great muscle-stimulating exercise. This is a simple exercise that doesn’t take up much space and can be done at home, in the garden or in the gym. If you want to increase the difficulty, you can completely practice with dumbbells or other heavy objects, according to Verywell Health.
Source: https://thanhnien.vn/3-cach-don-gian-giup-giam-tinh-trang-mat-co-khi-nghi-tap-dip-tet-185250117124923046.htm
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