How to Lose Muscle Mass: Workout and Diet Tips

partake on Pinterest Although most exercise programs promote building muscle, some people may be concern in losing brawn mass. For case, these people may :

  • feel that their muscles are giving them a ‘bulky’ look
  • feel that their bodies are aesthetically out of balance and want to trim down specific parts
  • wish to slim down while maintaining strength
  • want clothing to look a certain way on their bodies
  • feel that larger muscles tend to sag as they exit middle age

In this article, we ’ ll review how muscles are grown and the best ways to lose muscle batch.

Understanding muscle growth

To understand how to lose muscle aggregate, you have to understand how to make muscles grow. Muscle growth, or hypertrophy, is typically pursued by a reproducible weightlift program combined with a senior high school calorie, senior high school protein dietary course of study. In an intensive anaerobic weightlifting exercise, muscle fibers are damaged and then repair themselves during rest periods. When the rate of haunt is faster than the damage, muscle growth occurs. Your soundbox fuels your exercise and convalescence with calories from food.

How can I lose muscle mass?

To lose muscle mass, you must reduce your thermal inhalation and alter your workouts. Consider these adjustments :

  1. Diet. Consume fewer calories and eat a lower percentage of foods that are high in proteins and carbohydrates.
  2. Weight training. If you’re continuing to train with weights, use lighter weights and reduce weight training frequency to no more than 2 times per week to maintain tone.
  3. Cardio. Focus your workouts on long periods of cardiovascular exercise, known as marathon cardio, to burn calories.

How to lose muscle in your arms and legs

To build muscle in your arms and legs, you :

  • lift to failure
  • increase the number of reps
  • increase the speed of your lifting
  • reduce rest time between sets
  • eat a high calorie, high protein diet

thus, to lose muscle in your arms and legs, do the inverse :

  • stop a few reps before failure
  • reduce the number of reps
  • rest for full recovery (2 to 3 minutes) between sets

You should besides consider long periods of cardio such as :

  • running or jogging
  • swimming
  • biking

Dieting to lose mass

To lose mass, consider a deficit diet — lowering the count of calories you eat in a day to below the count of calories you burn in a day. According to the Centers for Disease Control and Prevention ( CDC ), a healthy diet includes :

  • vegetables, fruit, whole grains, and fat-free or low fat dairy products
  • lean meats, fish, poultry, eggs, nuts, and beans
  • minimal added sugars, salt, cholesterol, saturated fats, and trans fats


You can reduce your muscle mass by basically doing the face-to-face of what you would do to increase muscle mass.

Whatever your reason for losing brawn multitude on aim, it ’ south significant to do it safely. Before setting a goal for your body and changing your exercise act and diet, consult a doctor of the church to make certain that you stay within limits that are appropriate for your senesce, sex, and physical condition .

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