When you follow an exercise routine, you expect your body to get stronger. However, some people notice the opposite effect. Losing muscle mass over time is something that you should be concerned about because it increases your risk of injury. In some cases, muscle loss could be a symptom of a serious health problem, so you should speak to your doctor. But if there are no underlying health conditions, you need to start taking a look at your lifestyle and your exercise routine.
These are some of the big reasons why people lose muscle mass when exercising, and what you can do about it.
Not Eating Enough
The body needs certain nutrients, such as protein and carbohydrates, to function properly. If you don’t eat enough of the right food, then your muscles won’t get the fuel they need to repair themselves. Without proper nourishment, your body will start using its own muscle tissue for energy and breaking it down to use in other areas of your system. You lose this muscle mass when exercising simply because you aren’t eating enough nutritious food. So, if you notice a problem, start consuming more calories and make sure you eat enough protein.
Hormone Imbalances
Another possible reason for muscle loss is a hormone imbalance. Men with low testosterone levels find it harder to build and maintain muscle and this is a common problem with age. However, you can improve your symptoms with testosterone replacement therapy and make it easier to build more muscle and maintain your muscle mass. Lack of testosterone can also reduce your energy levels, meaning that you don’t work as hard during your workouts and you don’t see great results.
Taking Too Many Anti-Inflammatories
After a tough workout, you may experience muscle soreness. People often take anti-inflammatories to relieve the pain and that can be effective. However, anti-inflammatories can actually interfere with muscle growth when taken too regularly. They decrease the pain to help you get back into action sooner, but that can delay your recovery and prevent your muscles from repairing themselves properly. So, take anti-inflammatories sparingly and only when you need them to manage the soreness. There are alternatives you can try, like proper stretching and even taking ice baths, so you don’t have to rely on tablets.
Doing Too Much Cardio
When you work out, you damage your muscles and that’s a good thing. It means that the next time you exercise, they’ll get stronger and your body will build on this tissue. But if you don’t give them enough time to recover, then your muscles won’t be able to repair themselves correctly. Doing too much cardio is one of the biggest reasons for muscle loss when exercising because runners, swimmers, and cyclists often overlook this problem. So try to add some strength training workouts into your routine or at least make sure you take long breaks between cardiovascular exercises. This will give your muscles time to rest before it’s time to work again.
If you notice that your muscles are getting weaker, not stronger, when you start a new exercise routine, you should make some changes right away.
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