Building muscle isn’t easy; it’s a long, tedious process that requires dedication and consistency. Unfortunately, there are seemingly harmless everyday habits that can slowly chew away your hard-earned muscle mass without you even noticing – until one day, you take off your shirt in the gym locker room and realize something is amiss. No, it’s not just about not exercising for a long time, which, as we all know, is pretty obvious. You can even read more about it at Crazy Bulk. So, no more slacking off. Read on to find out what troublemakers have been wreaking havoc in your weight room behind the scenes.
Skimping on Sleep
One of the most overlooked ways to lose muscle mass is by not getting enough sleep. Sleep deprivation has been linked to decreased testosterone and growth hormone levels, which are crucial for developing and retaining muscle. Even if you work out a lot, your muscle needs rest and time to recover, which they can’t do if you’re not sleeping. Target at least 7-8 hours of restful sleep each night – this will help your body reboot and get ready for another workout.
Eating Too Much Sugar
Sugary foods are a double-edged sword when it comes to muscle growth. On one hand, they can provide quick energy for your workouts – but on the other hand, too much sugar in your diet can lead to increased fat storage and eventually reduce muscle mass. Try to limit sugary snacks like candy and processed foods, and opt for whole foods like fruits, nuts, and oats. But if you’re really into bulking up, you should’ve known that already.
Dehydration
You probably know by now that water is important for muscle growth, but did you know that dehydration can actually lead to muscle loss? When your body doesn’t have enough water, it starts breaking down muscle tissue to get the much-needed hydration. So, make sure you drink plenty of water throughout the day and before and after your workout. Eight glasses of water is not a must. In fact, it’s a myth. Just drink water, lemon water, or nonsugary drinks if you feel like you need them.
Sitting for Too Long
The perks of modern life are great; we can work in the comfort of our homes and get things done much faster. But one drawback is we’re stunned to sit for a long time. Sitting on the couch or at your desk, all day can reduce muscle mass by decreasing the circulation of blood to the muscles and reducing their ability to recover and grow. Try standing up during work breaks, taking a walk around the office, or even investing in a standing desk to ensure you don’t succumb to the dreaded “couch potato” syndrome.
Being Too Stressful
Stress can lead to many negative side effects, one of which is muscle loss. When you’re stressed, your body produces a hormone called cortisol which can actually break down muscle tissue and reduce growth hormone levels. So, try to manage stress by taking a walk, meditating, or spending time with friends and family. Doing so will reduce the number of stress hormones in your body and help you retain those muscles you worked so hard for.
We all want to maximize on losing fat, not muscle mass. But …