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Recently, the whole country is worried, guarding against fire, theft, and viruses. To avoid cross-infection, everyone has tried to reduce going out, even takeaway is carefully prevented from contact, let alone gathering to exercise in gyms?

When we're approaching the Chinese New Year, we're worried about how to spend the 7 days of vacation, how to prevent muscle loss, and how to prevent fat gain. However, this special period is making us spend more and more days away from the gym, and it seems we will gradually forget the habit of exercising, because a concentrated training environment is missing, and it's hard to feel the 'pump'

The editor speaks from the perspective of a fitness enthusiast, of course, hoping to be able to exercise every day and enjoy the stimulation of dumbbell loading. However, without personal equipment, I'm not worried about muscle loss or fat gain after this period, because as long as we maintain good living habits, what belongs to you cannot be lost

5 Ways to Prevent Muscle Loss, Save Them!

1. Appropriate Exercise

Our muscles need to be built year after year, requiring sweat and nutrition. It's obviously impossible to lose them severely in just one or two months. Muscles have a strong ability to recover and remember. As long as you recover through training, you can recover to your original state in a very short time

Therefore, in this period away from the gym, the editor will use moderate aerobic training, such as running or skipping rope, to control body fat, and 30-minute HIIT exercises to maintain cardiovascular vitality and muscle shaping. Even if they can't give me more muscle, I can still maintain a good figure

2. Do a Good Job of Diet

Protein is the main nutrient for muscle synthesis, and fat synthesis is mainly composed of refined carbohydrates and fats. Therefore, we need to follow a high-protein, moderate-carbohydrate, low-fat diet

What is a High-Protein, Low-Fat Diet?Maybe many people don't know. For ordinary fitness enthusiasts or body shaper, protein intake is about 2g of pure protein per kilogram of body weight, and carbohydrate intake is about 3g of pure carbohydrate per kilogram of body weight, and fat is less than 0.25g per kilogram of body weight. This eating habit can give you a strong satiety, allowing muscles to be firmly locked and not lost

3. Supplement Adequate Hydration

We all know that the weight in the morning and evening is different, which is mostly due to water loss and storage. So don't think that a few days can make you lose weight or gain muscle. It largely depends on whether you drink enough water

During normal training days, the muscles have a strong water-holding capacity, which looks fuller, and in the days without training, the muscles may appear smaller, as long as you supplement enough water, your muscles can still become full, and sufficient water intake will promote metabolism, so drinking 2L of water a day is the way to go

4. Sleep is Important

During this time, people's entertainment activities may be playing mobile phones and sleeping, but many people still sleep with their mobile phones in their hands, because tomorrow doesn't need to go to work, and it's okay to be lazy in bed. However, due to the problem of rhythm, even if you sleep late, you will wake up early, which is very harmful to the body, so it's best to ensure that you get 8 hours of sufficient sleep every day, whether it's work or rest time

5. Move Around More

Do we have a feeling that during the working period, we always feel hungry, and when we stay at home, we hardly feel hungry. So we need to consume less thinking and less movement, leading to a reduction in heat consumption

Therefore, even when staying at home, we should choose to move around, stretch our muscles and bones, do housework, and cook, which can both cultivate family harmony and increase heat consumption, achieving two goals with one effort

Whether it's a period of confinement at home or going out to play, we can maintain the figure we want, which entirely depends on your attitude towards life. Don't you think so?