Muscles are valuable tissues in the body, and they are also energy-consuming tissues, and muscular people can burn more calories per day, which helps to build a lean physique and maintain a youthful state.
And as we age, muscle loss becomes a problem that cannot be ignored. For people after the age of 30, how to prevent muscle loss is even more important.
Here are some practical tips to help you keep your muscles healthy and active.
1.Engage in regular strength training
Strength training is key to preventing muscle loss. By doing strength training on a regular basis, especially with compound movements such as squats, deadlifts, and bench presses, these movements can work multiple muscle groups throughout the body, promote the balanced development of muscles throughout the body, and also increase the basal metabolic rate and enhance the overall strength and stability of the body.
2.Supplement with high-quality protein
In order to maintain muscle mass, we need to consume enough high-quality protein, protein is an important nutrient for muscle growth, we should pay attention to supplementing high-protein foods, 1. per kilogram of body weight per day5-2g protein to meet the body's energy needs.
We can get it from high-protein foods, such as chicken breast, fish, tofu, etc., and the food is mainly steamed and boiled to effectively control calorie intake.
3.Combine work and rest to avoid overtraining
Proper exercise is good for muscle health, but overtraining can lead to muscle fatigue and damage. Therefore, when exercising, we should pay attention to controlling the duration of aerobic exercise, and at the same time reasonably distribute muscle training, and pay attention to the combination of work and rest.
When making a training plan, it is important to arrange training and rest time reasonably so that the muscles have enough time to recover and grow. When exercising, pay attention to the body's response, and adjust the intensity and frequency of training in a timely manner to avoid overtraining and negative effects on muscles.
4.Quit junk food and eat a healthy diet
Poor eating habits can lead to fat accumulation and accelerated muscle loss, such as too much sugar and fatty foods that can lead to obesity and muscle relaxation.
Therefore, it is very important to quit junk food, especially processed snacks such as cakes, fried chicken, potato chips, and sweets, eat only three meals, and pay attention to controlling salt intake to avoid body edema and muscle relaxation.
Choose healthy foods for your meals, such as vegetables, fruits, whole wheat bread and other nutritious foods, which can help maintain good health and muscle tightness.
February** Dynamic Incentive Program