Follow These Tips To Prevent Muscle Loss During The Lockdown

Follow These Tips To Prevent Muscle Loss During The Lockdown


All gyms are closed in lockdown, am I losing my muscle mass?
I don't have gym equipment at home, will I lose all my strength?
Can mild exercise prevent muscle loss?

Will my muscles not be lost by not exercising?
Follow These Tips To Prevent Muscle Loss During The Lockdown
Follow These Tips To Prevent Muscle Loss During The Lockdown



Such questions are coming to the mind of every gym worker these days. Many people did not stop going to the gym for a single day. But due to the lockdown that has been going on for the last 50 days, fitness freaks are going through very difficult times.

It takes years to make muscles but it takes less time to get lost. That is why it is said that only after years of hard work can someone build a good body.

Everyone's lifestyle has become sluggish in lockdown. Neither he is able to go outside the house nor exercise properly. In this case, the body will break the muscle tissue for energy conservation (break it down to conserve energy) and you will gradually become thinner.

In such a situation, it is important that you adopt some methods so that your muscles are not lost and you remain as you are. Let us know some common things which will be useful for you to keep muscle mass safe during the lockdown.
Follow These Tips To Prevent Muscle Loss During The Lockdown
Follow These Tips To Prevent Muscle Loss During The Lockdown



Follow these tips to prevent muscle loss during the lockdown


1. Protein Intake

Protein is very important, many people still lack it in their diet.

Its main function is the growth and repair of body tissues. If the muscle tissue is increased then the size of the muscles increases. The best way to prevent muscle loss is to increase protein intake.

Therefore, calculate how many grams of protein you are consuming in the diet throughout the day. If you are taking 1.5 grams per kg of protein according to bodyweight then reduce it to 2 grams per kg. This will help your muscles stay the same.

It is important not to let the diet go low because you are less active right now. You can read this article to know about protein food.

2. Do not cut carbs

You often feel lethargic if you do not eat carbohydrates. This causes a lot of energy loss in the body. If you are doing some heavy work in this situation then you may feel dizzy.

Consume complex carb rather than refined grains. Like, oats, brown bread, roti and brown rice, etc. There is no lack of vitamins and fiber in them. They also do not increase blood sugar. Keep eating grains, potatoes, beans, legumes, and fruits also.

According to the study, eating a combination of protein and carbohydrate before and after exercise helps in muscle growth.

3. Do Basic Exercise

To maintain a fitness routine, you have to do basic exercises. You may remember that you used to do some exercises in the beginning. Such as lunges, free-squats, burpees, etc.

Yes, you have to do them, increase their volume. On the other hand, if you have a barbell, dumbbell, Kettlebell, and resident band at your house then it would be better. This can also help you create more tension in some exercises.

So do these exercises according to your routine.


  1. Lunges, both walking, and reverse
  2. Split squats
  3. Bodyweight squats
  4. Push-ups, both flat and with your feet elevated
  5. Dips between chairs
  6. Sit-ups
  7. Crunches


4. Resistance training and cardio

Resistance training means that physical activity slows down the speed of the burning of muscles. Resistance training can prevent muscle loss in those who have been doing workouts for some time. Even a four-minute session can maintain strength and muscle in your body.

A mild, dynamic warm-up also helps keep the body stiff and slows muscle loss according to mobility without creating too much tension.

At the same time, your heart rate does not get lost even when your heart rate reaches the 120 range during fast walks and stairs. Rather, your body is fat loss. You must have seen that experts recommend 10-15 minutes of slow cardio after strength training.

Conclusion: Now you must have understood how to keep your body fit in this difficult time of lockdown, muscle loss can be prevented. You can also consult a fitness trainer for more information.

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