Athletes who train for a certain amount of weight are wondering - how to maintain the gained pounds after going through this cycle? After all, many do not have the task of studying all the time. To preserve muscles, you need to know several important features of the body.
Instructions
Step 1
Re-evaluate your diet. When a person trains hard to gain mass, then the protein intake should be increased. Weigh and multiply this indicator by 3. This will be the daily protein intake for the body. For an adult, it is about 240-300 g. But this will be too much to maintain the mass. Reduce this indicator by about half. Then your body will begin to consume a little higher than the daily value of an ordinary person. This will help maintain mass.
Step 2
Eat at regular intervals. Again, don't forget about consistency in your food intake. Old habits are very difficult to eradicate overnight. Let's say you ate 5-6 times a day every 3 hours to gain weight. Reduce this amount to 4 times. Then you can keep the mass in balance.
Step 3
Train 2 times a week. If you want not only not to lose weight, but also to maintain muscle tone, then you still have to go to the gym. Of course, you no longer need to exhaust yourself with 3 or 4 single workouts a week for 1.5 hours. Raise your iron on Tuesday and Friday for 60 minutes. Pay attention, first of all, to the basic muscle groups: chest, back, hips, lower leg, shoulders. Do no more than 3-4 exercises in one training and immediately go to the locker room.
Step 4
Do general warm-up exercises in the morning. Complement your workout cycle in the gym with regular physical education. This will help the muscles recover faster from previous stress. Create an individual exercise routine for yourself. In general, any of them must necessarily include stretching (back and legs), bending forward and backward, as well as swinging legs and arms. Do them after your morning run or at home after waking up.
Step 5
Rest after any kind of activity. The key to maintaining mass after a cycle is to expend fewer calories than you consume. Only with good sleep and rest during the day can you achieve this goal. Also try to maintain your inner balance even in stressful situations.
