Dieting? One of every four pounds you lose is probably muscle unless you have a good muscle building program. Studies show that this is what happens to people who cut calories as well as people who cut calories while only doing cardio exercise (walking, running, cycling, hiking, etc.)
Not dieting? You still may be losing muscle. Adults lose 1/4 – 1/2 pound of muscle a year unless you have a focused muscle building program.
Why does it matter?
- Muscle protects from injury
- Muscle provides bodily shape
- Muscle improves immunity
- Muscle improves sleep
- Muscle increases metabolism
- Muscle prevents diabetes
- Muscle protects bones from osteoporosis
- Muscle helps control hormones
- Muscle helps control weight
- Muscle equals strength (if built correctly)
Tips on how to build muscle:
- Make sure your form is correct
- Work as many muscle groups as possible at one time. You have hundreds of muscles. Try to hit them all!
- Look for muscle confusion by varying your routine of exercises.
- Be consistent. You have to work a muscle twice a week to make progress and once a week to maintain it.
- Drink lots of water.
- Always eat before a workout and within 30 minutes after working out. Make sure you include plenty of protein and vegetables in all your meals.
“Those who do not find time for exercise will have to find time for illness.”
– Earl of Derby
Check out these sources for more info: