How to maintain muscle mass while sick or injured?
Maintaining muscle mass while sick and injured is a tough challenge for everyone because illness can cause weakness and loss of appetite, which can lead to a decrease in muscle mass. But first, you need to understand how to build muscle mass.
Before addressing how to maintain muscle mass while sick or injured, it’s important to understand how to build muscle mass in the first place.
How to build muscle mass?
First, it is important to understand how our bodies actually build muscle, because it’s not as simple as just going to the gym and lifting weights.
The systematic mechanism of hypertrophy occurs when there is an increase in stress on the muscles, which provides a reason for them to grow. Therefore, muscles only grow when there is a reason to do.
Also Read: Best vitamins for muscle growth.
To build more muscle, you need to progressively overload your muscles by either increasing the number of reps with the same weight or by increasing the weight with the same number of reps every week. This will ensure that you are placing enough stress on your muscles to promote growth.
How you can maintain muscle mass while being commonly sick?
“If you have a common cough and cold, it’s important to take it easy when you go to the gym. Start by lifting lighter weights and gradually increase the intensity if you feel up to it. By taking these precautions, you can still maintain your muscle mass while allowing your body to recover from the illness.
How you can maintain muscle mass if you are really sick or if you have fever?
If you are really sick and have people telling you that you cannot go to the gym, what you can do is reduce the intensity or weights by 30 to 40% instead. This is a viable option.
Also Read: What is Push / Pull / Split Leg Workout? | Benefits | Exercise Routine.
If you are bench pressing 100 kgs for 10 reps and you want to reduce the intensity due to sickness, you can lower the weight to 70 kgs and perform 6 to 8 reps instead. This can help you maintain your workout routine while accommodating for your illness.
Don’t make excuses for not working out, but also be sure to avoid overexerting yourself and potentially damaging your central nervous system. Overtraining can weaken your immune system and have negative consequences for your health in the future.
How can one maintain muscle mass while injuries?
To be honest I am facing a shoulder injury and I have not been able to do proper upper-body workouts for the last 2 months. I have faced significant muscle loss. If you are injured so the same thing is going to happen to you.
Also Read: 6 Muscle-building mistakes?
If you are injured and if you are pushing your body more than your limits what will eventually happen is you have to face consequences on the long term.
So you will be throughout your life you will be getting more injured because you didn’t give your body enough time to recover. So i used to go gym i used to do some biceps triceps and lower body workouts. So the same thing applies to you if you’re upper body injured so don’t mess with it.
“Bottom line”.
One more important thing is that your diet is to be on point there are just no excuses that if you’re sick or injured you need to slack on your diet. And increase your protein intake, So that it will see recovery both for your injury and your muscles and decrease some carbohydrates. Because you’re not working out that much, so there’s no risk of depositing fat.
Also Read: Best muscle-building supplements.
