It’s a known fact that as you age, you losemuscle mass.
That’s why it’s imperative to know what you should and should not do in your daily routine.
“Do something enough times, and it quickly becomes a habit.
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He also shares some of his besttips to help you maintain lean tissueas you grow older.
You’re not eating enough protein each day.
Plain and simple, protein is essential if you’re looking to build and preserve muscle.
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Use it as a starting point and become consistent.”
Too much of anything is never a good thing, and protein is no exception to the rule.
When you overdo it with protein, it “displaces” other necessary macronutrients.
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“Stick to the guideline in point one above,” Reyes suggests.
You’re maintaining a calorie deficit for an extended period of time.
Establishing a calorie deficit is essential when it comes to losing weight.
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Reyes explains, “The body’s thirst mechanism is delayed.
By the time you’re thirsty, you’ve already been dehydrated.
Therefore, relying on thirst as a gauge of hydration is rather inaccurate.”
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Plan to drink a good amount of water throughout the day.
For instance, drinking eight ounces every two hours is a great plan.
A solid gauge is being mindful of your urine color.
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If it’s clear to light yellow, it means you’re getting enough water.
If it’s dark yellow, it means you’re dehydrated and need to drink more H2O.
You’re drinking too much alcohol.
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Drinking alcohol dehydrates your body, which can cause your muscles to break down.
“We aren’t talking about the occasional social gathering and having a cocktail,” Reyes says.
“We mean having a habit of alcohol making up a portion of the daily nutritional intake.”
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it’s crucial that you have a sufficient water, protein, and calorie balance.
If not, you could be at risk of losing muscle mass.
“Break it down to the number of meals per day and then work on the actual meals themselves.
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Alternatively, use a meal prep company.
They offer convenience and structure and can help with your specific muscle mass-building goal.”
You’re a diet hopper.
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Most diets consist of a “structured and planned program.”
You’re not doing anything consistent or productive by “diet hopping.”
Reyes advises, “Stick to a plan for eight to 12 weeks, and assess periodically.”
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You’re not routinely keeping track of your body composition.
Sometimes in life, what you don’t know won’t hurt you.
When it comes to your body composition and weight loss, though, you better be in the know.
“There are many methods and some are better or more accurate than others.
Your body heals, grows, and repairs itself while it sleeps.
When you’re trying to build and preserve muscle mass, getting the right amount of sleep is essential.
You don’t have a progressive resistance training routine in place.
for build muscle and preserve it, you have to challenge yourself.
Bring out the logbook and track your workouts.
Alternatively, some apps can be used or professionals can be hired to do your programming.”
