It’s an extremely common misconception that cardio will cause you to lose your gains. On the contrary, it’s actually more beneficial to have a regular cardio exercise routine alongside your weight lifting routine. As with most things in life, it’s all about moderation. Let’s talk about how to run without losing muscle mass.
The best way to maintain muscle while running is to eat a sufficient amount of protein and carbs in your diet. One study found that endurance athletes who consumed 2.2 grams of protein per kg of body weight per day experienced less muscle loss than those who consumed 1 gram or less. A second study found that those who ate 40% more calories than they needed for weight maintenance had better retention rates, so make sure you’re eating enough!
Before we dive into how you can keep your muscle mass, take a moment to understand why you should incorporate cardio into your workout routine.
What are some of the health and fitness benefits obtained from running?
- A healthy cardiovascular system can drastically improve your stamina when weight lifting.
- Strengthened muscles when combined with resistance training.
- You gain a new base level for daily energy.
- The feeling of long-term satisfaction and inner peace.
- Release of the feel-good hormones such as endorphins, serotonin, and dopamine- beneficial for your overall wellness, which is usually achieved during a prolonged or vigorous activity like running.
- It lowers tension, fatigue, and depression.
- It helps eliminate fat accumulation in the mid-body section, which dangerously encourages high blood pressure and heart ailments.
Most people who watch their muscles closely have a fear of losing their muscle mass, which they may have worked hard to attain it. However, you can run and burn body fat, and still maintain your muscle mass.
How To Run Without Losing Muscle Mass?
Ensure you eat highly nutritious meals, in the right proportions. It helps to maintain your muscles without adding excess body fat. Whenever you focus well on what, and how much you put into your body in terms of food, as well as watch out on the amount of energy you put out of your body, things will never go wrong. Importantly, it would help if you focused on supplying the required amount of calories to your body, especially proteins, which are important for retaining the muscle mass that you already have.
You should consume around 1 gram of protein for each pound of your entire body weight. With this, incorporated by taking a lot of fruits, vegetables, and drinking plenty of water, you can continue running to keep fit, and still retain your lean muscle mass.
Remember that; whenever you don’t supply your body with the right amount of proper nutrients, your body becomes catabolic; meaning that it starts eating away the existing muscle tissues to provide itself with the nutrients it requires for functioning.
Ensure you continue lifting weights, even as you maintain your running regimen, as well as eating right. Set some time at least two to three times a week just for weight lifting. You can either visit the gym or do bodyweight exercises at home. The most significant thing is that you at least carry out some form of resistance strength training, exercising on all the muscles every week.
Notably, to keep perfectly fit, maintain a consistent work out routine; both in the running and in resistance training. That way, you’ll be sure to shed off the unwanted body fat, as you preserve your lean muscle mass.
How to Gain Muscle Mass
You might think that in order to gain muscle mass, you need to just work out and eat more. While this is an important part of the equation, there are other things you can do to help increase your muscle growth rate. Athletes are always looking for ways to gain muscle mass without adding additional weight. While this may seem like a pipe dream, there are actually many exercises that can be done in order to increase your muscle size and strength without adding weight.
Athletes often struggle with gaining weight and muscle mass. They want to be in the best shape possible, but it can seem impossible to get there. The problem is that they try too hard in the wrong ways and end up getting frustrated when nothing changes.
Sudden Loss of Muscle Mass
When you think about athletes, it is common to assume that they all have the same height and weight. However, this couldn’t be further from the truth. There are many factors that can cause sudden loss of muscle mass including: lack of food intake, dehydration, stress-related hormones such as cortisol or adrenaline, and much more.
The sudden loss of muscle mass is an alarming and dangerous condition that can occur without warning. In the past, athletes have been known to suffer from this condition after a period of intense training or weight-loss dieting. However, as time has gone on there are now other factors that can cause this disorder like medication and lack of sleep. There are also some symptoms that will be present if you experience this problem including feeling weak, having a hard time lifting anything heavy, and not being able to walk upstairs without getting out of breath.
Best Proteins For Muscle Mass
Athletes need a specific protein to build muscle mass and maintain it. Each person needs their own unique ratio of proteins to meet their needs. The best proteins for athletes are found in lean meat, fish, beans, soy products, and dairy products. Athletes can also find good sources of protein from whey powder supplements or an amino acid supplement.
The cardio training that you perform consistently by running will help you get rid of body fat, and stay fit. The bodyweight resistance training will help you build new muscle mass, or retain your muscle, which will all be visible as you get lean through cardio exercises. The incorporation of these two different activities will work wonders by maintaining your health and fitness, as well as facilitate you in attaining your desired body shape, hence boosting your confidence.