EXERCISES AND TIPS TO PRESERVE MUSCLE MASS
This is the most important point since, without exercise, there is no way to keep those muscles active. On our Train at the home platform, you will find various free options that will be very useful to achieve your goals. For this purpose, hypertrophy routines are ideal.
Don’t leave the weight off
Although the use of your body weight can help you, the idea is that you do not stop adding a few extra kilos or resistance to your exercises. Although you don’t have sophisticated gym equipment, you can try some homemade alternatives that will serve you, such as bottles and jugs of water, suitcases, food cans, or elastic resistance bands.
A healthy diet with the presence of proteins
Diet also plays an essential role in preserving your muscle mass. Remember that proteins are the structural component of muscles, so it is essential to provide this nutrient in your diet, depending on your weight and the number of exercises you do. Here you will find some examples of protein sources.
Do not forget that any change in your food, including protein to increase muscle mass, must be supervised by a specialist.
To maintain the muscle mass of the lower body, that is, legs, glutes, abdomen and calves, it is recommended to add some resistance to the exercises, it can be with weight or elastic bands, you decide! Ideal movements are squats, hip lifts, hip extensions, or lunges.
In the case of the upper body, that is, chest, arms, back, and shoulders, it is also recommended to work with weight or resistance. The recommended exercises are rowing, deadlifts, press, and push-ups, or push-ups in their different variants (open, closed, or with a touch of the shoulder to name a few). To give you a better idea of these movements, you can consult this functional training that is part of the Entrena en casa platform.
The alternative to achieve greater muscular work is through slow cadences, this means that the movements must be carried out calmly, controlled, and with the best possible technique. This way of working will allow you a greater flow of oxygen and nutrients in the muscles.
Since you will not be able to work with the same weights as in the gym, the option is to perform more repetitions in the exercises to achieve a better definition of the muscles, with quality fibers in the absence of fat.
Exceeding in training will become a point against since it will not allow the body to recover properly. Well, they say that balance is important to achieve better results.
Rest is part of the training
Sleep and rest are important parts of achieving goals, as they allow your body to repair its structures and help you increase levels of growth hormone.
Hypertrophy refers to the process that occurs within the body as a result of resistance training and that leads to growth or increase in muscle. Under this concept, it is ideal that you look for some exercises aimed at muscle hypertrophy, such as the routines that are offered completely free of charge on the Train at the Home platform.