The problem of reducing muscle mass often worries those people who are involved in sports. Boxing, wrestling, weightlifting - these sports involve certain weight categories. How to reduce muscle mass without harming your health?
Instructions
Step 1
Take protein meals no later than five hours before exercising. Plant foods can be eaten two hours before going to the gym. Limit your carbohydrate intake, try not to eat too fatty foods.
Step 2
Cut back on the calories you consume after exercising. In other words, you need to reduce the amount of food consumed. You shouldn't go hungry while playing sports, it can lead to health problems.
Step 3
Do not eat for two to three hours after training. The liquid can be consumed in the same amount. Don't eat protein shakes - they help build muscle.
Step 4
Visit a sauna or steam bath. High temperatures are a good way to reduce muscle mass. Be sure to consult your doctor and check the condition of the cardiovascular system. If there are any problems with the heart, then visiting the bathhouse or sauna is contraindicated.
Step 5
Spend as much time as possible on activities such as jogging, indoor cycling, and jumping rope. Jumping rope is an especially effective way to lose weight.
Step 6
Do not get carried away by training on strength machines and lifting weights. If you cannot refuse them, then do not increase the load during the period of weight loss.
Step 7
Don't stop exercising. Keep practicing, keeping in mind the above rules. Be sure to do vigorous aerobic exercise after strength training.
Step 8
Record the results achieved. Create a special notebook where you will indicate your progress. Celebrate a decrease in your weight and a decrease in body size.
Step 9
Don't force the process. Remember that it is difficult to safely reduce muscle mass. But if you follow all of the above rules, then the result will surely please you.
