Dominic Stone
While most fitness enthusiasts are looking to build muscle, there are many valid reasons for wanting to lose muscle mass. For example, muscle mass can get in the way of form and technique in certain sports, or you may simply not like the aesthetic of a muscular physique. If you want to lose muscle, the most important thing to do is to cut down on protein and stop strength training the muscles you want to reduce.
| Characteristics | Values |
|---|---|
| Cardio Workouts | Long and intense cardio workouts burn a lot of calories and help keep a calorie deficit. Running burns around 100 calories per mile, and walking burns roughly half of that. |
| Fasted-Cardio | Working out on an empty stomach first thing in the morning can accelerate muscle loss. |
| Protein Intake | Eating a lot of protein is crucial for gaining muscle. Protein contains nitrogen, which puts the body in a positive nitrogen balance, enabling growth. Reducing protein intake will help break down muscle. |
| Training | Stop training muscles to lose muscle mass. |
| Sleep | Sleep is essential for muscle growth and repair. During sleep, blood supply to muscles increases and growth hormones are released. |
| High Estrogen | High estrogen tells the body to store more fat, which can lead to muscle breakdown. |
| Branched-Chain Amino Acids (BCAAs) | During exercise, high levels of BCAAs in the bloodstream can signal excessive muscle breakdown. The body then stops muscle breakdown and uses more fat for fuel. |
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What You'll Learn
Reduce protein intake
Reducing protein intake is an important factor in losing muscle mass. While protein is essential for building and maintaining muscle, a high-protein diet can also lead to muscle growth, which may be undesirable for certain individuals. For example, fitness YouTuber Omar Isuf found that the muscle mass in his arms was hindering his form during Olympic-style weightlifting, so he chose to stop training his arms directly to reduce their size.
Protein is a macronutrient that plays a crucial role in the growth, renewal, and healing of cells, as well as the development of tissues and organs. It is particularly important for muscle recovery, repair, and regrowth, making it a key component of strength training and muscle-building regimens. However, when trying to lose muscle, it is recommended to cut down on protein intake. The recommended amount is 0.36 grams per pound of body weight per day, which is significantly lower than the amount suggested for muscle growth.
It is worth noting that the body cannot store protein. Once its needs are met, any excess protein is used for energy or stored as fat. Therefore, it is important to adjust protein intake based on individual needs and goals. While protein is essential for overall health and bodily functions, excessive protein intake can lead to elevated blood lipids and heart disease, as many high-protein foods are also high in total and saturated fat.
Additionally, it is important to be mindful of potential protein deficiency, which can have adverse effects on the body, including edema, hair loss, brittle nails, muscle weakness, reduced muscle mass, and slower wound healing. Consulting with a healthcare professional or dietitian can help individuals determine their specific protein needs and develop a personalized plan to ensure they are getting adequate protein while also achieving their desired muscle loss.
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Avoid strength training
To avoid strength training, there are a few key considerations to keep in mind. Firstly, understand that muscle atrophy or muscle loss typically occurs when an individual is injured or completely ceases muscle usage for an extended period. While some sources suggest that muscle loss can occur within one week, others state that it takes about three weeks of inactivity to notice a decrease in muscle strength. Therefore, taking short breaks from strength training is generally acceptable and will not cause significant muscle breakdown.
During these breaks, it is crucial to maintain a balanced diet with sufficient calorie intake. A caloric deficit can lead to weight loss, often resulting from muscle loss due to inactivity. Ensure your diet includes enough protein, as it is essential for building and maintaining muscle. Your muscles are made of protein, and a lack of it will prompt your body to utilise protein from your muscles, compromising their health. Consider incorporating protein supplements like whey or plant-based protein powders to meet your daily requirements.
Additionally, focus on bodyweight exercises and movements to maintain muscle engagement without strength training. This can include exercises such as air squats, curtesy lunges, glute bridge marches, plank reaches, and superman to hollow hold. These exercises provide an opportunity to challenge your muscles without external weights.
It is also worth noting that while strength training is an effective way to build muscle, it is not the only method. Resistance training, for example, has been found to be beneficial in building muscle and can be performed with bodyweight alone. This form of training can be particularly useful during breaks from strength training or for those who prefer alternative forms of exercise.
In summary, to avoid strength training while preventing muscle breakdown, maintain a balanced diet with sufficient calories and protein, incorporate bodyweight exercises and resistance training, and allow for adequate rest periods to support muscle recovery and prevent injury.
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Increase cardio
Increasing cardio is a great way to improve your cardiovascular fitness and efficiency. However, it is important to be mindful that excessive cardio without the right nutrition and strength training can lead to muscle breakdown.
Firstly, it is important to understand the different energy systems and how they work. There are three basic energy systems: anaerobic alactic, anaerobic lactic, and aerobic. The anaerobic alactic system provides massive energy bursts for short periods without using oxygen or creating lactic acid. After about 20 seconds, the anaerobic lactic system kicks in, providing energy for up to a minute without oxygen but producing lactic acid. Finally, the aerobic system provides energy for longer activities by breaking down carbs, amino acids, and fatty acids.
To increase cardiovascular fitness, it is essential to work on all three energy systems, especially the aerobic system. However, doing too much low-intensity cardio can lead to muscle loss. This is because constant low-intensity exercise optimizes your body for endurance, leading to the development of a leaner physique. Therefore, it is recommended to include sprint workouts in your routine to engage the anaerobic systems and promote muscle growth.
Additionally, proper nutrition is crucial to support muscle growth and recovery. This includes consuming adequate protein, as it is the building block of muscles. A daily protein intake of 1.4 to 2.0 grams per kilogram of body weight is recommended for maintaining or building muscle mass. However, if your goal is to lose fat, a higher protein intake of 2.3 to 3.1 grams per kg of body weight may be necessary to maintain muscle while in a caloric deficit.
In summary, increasing cardio can be beneficial for improving cardiovascular health and increasing muscle size when combined with proper nutrition and strength training. By understanding the different energy systems, varying your workouts, and consuming adequate protein, you can increase cardio while minimizing muscle breakdown.
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Improve sleep quality
Sleep is an essential part of muscle recovery. When you sleep, your body undergoes several physiological changes that aid in the repair and recovery of damaged tissues. During the REM sleep phase, your body focuses on re-energizing your mind, while the NREM phase, specifically the deep sleep stage, is when your body's physically restorative processes take place.
Stick to a Schedule
Go to bed and wake up at the same time every day, even on weekends. Having a regular sleep schedule teaches your body when it should be asleep and when it should wake up. This helps improve your overall sleep quality and is the first step towards getting more physically restorative deep sleep.
Create a Sleep Sanctuary
Keep your bedroom cool, dark, and free of screens. A cool, dark, and quiet environment can help improve sleep quality by reducing distractions and ensuring you are comfortable.
Limit Stimulants
Avoid caffeine and heavy meals in the hours before bed. Stimulants like caffeine can make it difficult to fall asleep and reduce the quality of your sleep. Eating heavy meals close to bedtime can also disrupt your sleep as your body focuses on digesting the food instead of resting.
Wind Down with Calming Activities
Incorporate calming activities like reading, meditation, or light stretching before bed. These activities can help quiet a busy mind and prepare your body for sleep. Meditation and deep breathing can also help manage stress levels, which is important as chronic stress can affect sleep quality and recovery.
Eat a Balanced Diet
Focus on whole, nutrient-dense foods that support recovery. A diet high in fibre has been linked to deeper, more restorative sleep. Whole grains, leafy greens, fresh fruit, nuts, and seeds are all good sources of fibre. Additionally, adequate nutrition is important for muscle recovery and growth.
Prioritize Sleep
Treat your bedtime as non-negotiable. Make sure you are getting 7-9 hours of quality sleep each night, which is the recommended amount for healthy adults. This may involve making adjustments to your schedule or daily routine to ensure you are prioritizing sleep.
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Limit carbs before workouts
Limiting carbohydrates before a workout is an important consideration when trying to break down muscle. Carbohydrates are a key source of fuel for the body during exercise. When you exercise without eating carbs first, your body breaks down protein in your muscles for fuel instead. This process can be leveraged to aid in muscle breakdown.
For low- or moderate-intensity workouts of less than 60 minutes, carbohydrates are not necessary beforehand. However, for more intense or longer workouts, consuming carbohydrates before and during exercise can help improve performance and delay fatigue. Therefore, if the goal is to break down muscle, limiting carbohydrates before and during workouts of shorter duration can help achieve this.
It is worth noting that the body can still perform adequately without carbohydrate loading before shorter, less vigorous workouts, as it will have enough stored carbohydrates in the form of glycogen. Glycogen is a form of sugar that is stored in the muscles and liver and used for fuel during exercise. When carbohydrates are consumed before a workout, they are broken down into glucose (blood sugar) in the digestive tract, which is then either used immediately for energy or stored as glycogen for future use.
While limiting carbohydrates before a workout can help promote muscle breakdown, it is important to replenish the body with carbohydrates and protein after the workout to aid in recovery. Research suggests that consuming a combination of protein and carbohydrates after exercising is the best way to maximize recovery, muscle growth, and injury prevention. The ideal post-workout meal should include high-quality proteins and carbohydrates within a few hours of exercising.
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Frequently asked questions
To break down muscle, you should cut your protein intake and stop training the muscles you want to reduce. You can also try long and intense cardio workouts, which will burn a lot of calories and help keep you in a calorie deficit.
The recommended amount is 0.36 grams per pound of body weight per day, which is far lower than the amount usually recommended for building new muscle.
Yes, you can try working out on an empty stomach, as this can accelerate muscle loss. Getting enough sleep is also important, as muscles grow and repair during sleep. Additionally, high-intensity exercise can lead to muscle breakdown if it cannot be sustained with food intake.
