Five expert tips for building and maintaining muscle while gyms are closed

Gym-lovers have been left disappointed following the news that the UK’s public gyms will not be reopening on July 4.

As Britain enters its third month without access to indoor gym facilities, enthusiasts are starting to tire of home workouts and running.

Many are used to lifting heavy weights with a varied workout routine thanks to the kit available in gyms.

This means a lack of weight lifting gear is having a negative impact on the nation’s gains.

Fortunately, the experts at Total Fitness, the North’s leading mid-market health club, understand this.

Steven Virtue, Fitness Content and Programming Manager at www.totalfitness.co.uk, has shared his five expert tips for keeping on track with Daily Star Online.

1. Protein and calories

Protein is an essential part of maintaining, recovery and growth of muscle tissue.

It’s important to eat the right amount of protein within a balanced diet to prevent your body from entering a catabolic state where it starts to break down muscle tissue for energy.

If you’re unsure of how much protein you should be consuming each day in order to gain muscle, a good starting point is 1g of protein per 1lb of bodyweight, says Steven.

He added: “Once you have figured this out, consume the other proportion of your calories in carbohydrates and fats ensuring you are in a ‘calorie surplus’ which is when the amount of calories we consume is higher than the number of calories we burn through physical activity.

“The body then uses these excess calories to increase lean mass.”

If you simply want to retain muscle mass, then be sure to eat the same number of calories as you burn so there is a balanced approach.



Make sure your macros are on point

2. Training overload

Steven noted: ”It is widely researched and concluded that weights resistance training is the most effective and conventional method to maintain or build muscle mass.

“With the gyms remaining shut, your access to a full range of weights may be limited but you can still utilise Full Body Resistance Training (FBR ) using your bodyweight.

“This approach doesn’t have to be complicated – there are plenty of bodyweight routine resources available online but push ups, squats, lunges, burpees, dips, and sit ups should be staples in your workout routine as these are ‘compound’ exercises, meaning they work multiple muscle groups at once.

“They’ll give you the most bang for your buck.”



There are lots of exercises you can do without equipment

Steven adds that the key to building and retaining muscle mass with this approach is increasing the reps you do.

He also recommends “training to failure” (until you can’t do any more reps), increasing time under tension (speed of the movement), and ensuring you push harder than your last session.

3. Sleep

Sleep is a crucial part of your circadian rhythm and essential not only to the maintenance and growth of tissue, but health and hormonal balance too.

When sleeping, your body produces and circulates its own muscle-building hormones which contribute towards the processes of muscle growth and repair.

Steven added: “The hormonal balance benefit of sleep will also help to keep you motivated to train.

“You should be aiming for at least seven hours of sleep each night and for best results choose a bed time and wake up time that you can consistently stick to.”



Sleep is important for muscle growth

4. Hydration

Studies suggest that when we are dehydrated the rate of muscle growth slows and the body actually starts to break down muscle quicker.

This means that if you are not meeting your daily water intake requirements, all of the previous steps you may be taking will be to no avail.

Steven claimed: “Everyone’s anatomy and requirements differ slightly, but as a general rule, aim for two to three pints or 1.5 litres of water per day.

“Some people struggle to drink enough water, so if that’s you, try adding a little juice to help it go down and monitor the colour of your urine.

“If it’s anything other than clear in colour then chances are you need a drink.”

5. Limit alcohol Intake

Most of us love a drink or two on special occasions.

But, it’s crucial not to allow the odd drink here or there become too habitual.

Steven commented: “High alcohol consumption can raise oestrogen levels in the body, which can take precedence over testosterone, if not controlled properly, and this can result in yet more muscle wastage.

“So remember, alcohol is fine in moderation, but bear this in mind when you’re cracking open a bottle.”

We’re all eagerly awaiting the government’s decision to reopen public gyms so we can get back into more exciting and familiar routines.

Until then, try to keep your home workouts varied and push yourself a little more with each workout.

Source: dailystar.co.uk

E.M
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