Different reasons can cause muscle loss. But it is not an irreversible condition. Read more to learn how to fight muscle loss and build better muscle mass.
In this article:
Muscle Loss and Testosterone
Muscle loss is known as a lack of muscle mass and muscle power. It can be caused by different factors, but the most common reason is the decreased hormone levels due to aging.
Muscle loss is usually seen after the age of 30, and men over the age of 50 reported to have the most muscle loss cases.
How to Build Muscle Mass
Building muscle mass could be more challenging while suffering from low testosterone. Here are some tips to help build muscles.
1. Eat Regularly
Eating a sufficient amount of calories is vital for building muscles. Increasing daily caloric intake could help those who struggle to gain weight.
Having a balanced diet is also very important; eating enough carbohydrates and proteins is essential for muscle gain. Eating either at maintenance calories or in a slight surplus will help maximize your muscle gains.
Weight lifting and implementing progressive overload will help promote muscle growth and strength. This means over time, you are able to either lift more weight for the same amount of reps, lift the same weight for more reps, improve your form, or add additional sets to your workouts.
3. Sleep Well
Ideal sleep time for adults is reported to be between 7 and 9 hours per night. Having a good sleeping schedule and getting enough sleep will promote healthy muscle growth and get better results from workout sessions.
4. Protein Intake
Keeping track of daily calorie intake is important. Try to increase the daily protein intake – aim for 1g of protein per pound of body weight per day.
5. Limit Cardio
Full body exercise is helpful, but cardio should be limited. Overdoing cardio could cause weight loss.
To lose fat while preserving muscle mass, sprint intervals could be more beneficial. Try running for 10 minutes and jogging for 5 minutes every day rather than doing cardio.
With the tips provided in this article, we hope it’ll get easier to build muscles for those who suffer from low testosterone. For those who are new to working out, we kindly recommend consulting a specialist for a better workout schedule tailored for your body.
Share your experience in the comments section below. How do you workout to build muscles?