A Trainer’s Guide To Retaining Muscle Mass

Most people that train to build muscle tend to work toward building it as much as possible. It’s the objective to attain a balance between weight loss, definition, and strength building, and it can take many months and even years of dedication to get to a point where that balance is just right.

One of the best methods of doing this is by making use of the specialised machinery that can be found at most gyms, which are perfect for building muscle.

But as we’ve seen with the current pandemic, sometimes it’s not always possible to go to the gym and strive for better muscle building, which means that the trainer has to instead focus on maintaining the muscle mass that they have now. Here we will look at methods of keeping muscle mass at an optimum even without access to training equipment.

1. Increasing Dietary Protein

Protein is vital to the creation of new muscle. Proteins are made up of 20 different amino acids, and it’s up to the trainer to ensure that they have adequate protein intake even when they’re not able to hit the gym on a regular basis.

The best way to get enough protein every day is through diet, which means focussing on foods that provide a good amount of protein. Lean meats are a popular choice, but it’s also possible to attain sufficient protein through plant products, such as quinoa, which contains all of the proteins necessary for muscle synthesis.

2. Body Training

Gym machines work well because they make use of weights to provide resistance, which is what a trainer needs in order to build muscle. When gym equipment is no longer available the next best option is the body. The human body is fairly heavy, and when paired with the right exercises, can make an excellent method of training at home.

Something as simple as push-ups or pull-ups are a fantastic way of maintaining mass, even if they are not as effective as a machine when it comes to building. But if the trainer’s aim is to simply hold on to the mass that they have built until they can once again gain access to their preferred machines, body-focussed exercising is the best choice.

3. Omega-3 Fatty Acids

As we get older, the body begins to struggle with metabolising proteins and turning them into muscle, and this is directly affected by how much Omega-3 that a trainer has in their diet. It’s a crucial fatty acid that has an important role to play within the body and getting enough can help keep muscles from atrophying.

Fish is an excellent source of Omega-3, but it’s also possible to get adequate amounts from eating specific seaweed, such as nori, and it’s not necessary to buy crypto online to afford it.

4. Avoid Unhealthy Foods

Of course, a trainer will need to try and moderate the amount of unhealthy foods that they consume. Fast foods that are laden with oil and fat are a great way of losing muscle and instead putting on unwanted weight.

While a trainer doesn’t need to completely cut out their favourite treats, they should endeavour to limit the consumption of them as much as possible.