How not to #muscles

You are cool in the gym, your muscles are growing, your form is pumped. But then the moment comes: you move, study is pressing, work is off the charts, and training becomes something out of the "not today" category. But to lose your muscles? No way! Let's figure out how to keep in shape, even if you have completely fallen out of the usual training regimen.

Follow these rules and don't worry if you want to maintain muscle mass without (temporarily) going to the gym:

Food is your best friend

Yes, it all starts with the kitchen. Proteins are the building blocks of your muscles. Even if you can't lift iron, continue to feed your muscles quality protein. Here you have eggs, and chicken, and fish, and cottage cheese. If you don't have time to cook, protein bars and powders can be a good option, but don't rely on them alone.

The main rule: proteins are always a priority. And also healthy fats (nuts, avocados, olive oil) and carbohydrates so that you have the energy to at least run to the next meeting.

Increase protein intake. 1.6-2 g per kg of body weight - even in the absence of loads, this will help stop the degradation of muscle protein. Simply put, havai cottage cheese, eggs and chicken meat.

Keep yourself moving

Can't go to the gym? Okay, but that doesn't mean you have to fall on the couch with pizza. Stay active in your daily life: walking, climbing stairs, carrying heavy bags from the store - all this helps to keep in good shape. Train a little at a time. Studies show that even a couple of sets on a pull-up bar will significantly slow down muscle degradation. You can even just do push-ups at home.

If you manage to find at least 10-15 minutes a day, do a small home workout. A couple of circles of push-ups, squats and planks. These basic exercises will make your muscles work, and the body will not forget that you are a machine.

Intensity is more important than duration

You don't have to spend two hours in the gym. When you're pressed for time, try short but intense workouts like Tabata or HIIT. Just 15 minutes of such activity will make your muscles work to the fullest.

For example, you can make a superset of pull-ups and push-ups, or use elastic bands and do exercises for all major muscle groups. The main thing is to keep the intensity high and minimize interruptions.

You can also boot before the intended break. Go for a hard, long workout to "get yourself in shape" for the week ahead. This will give a long-term stimulus to muscle growth.

Sleep is your secret assistant

When you are busy, the first thing you sacrifice is sleep. But here's the thing: sleep is the time when muscles recover and grow. Even if you don't exercise temporarily, it's important to get at least 7-8 hours of sleep. This will help keep hormone levels (such as testosterone) normal and prevent muscle breakdown.

Stress under control

Heavy workloads or studies can cause stress, which in turn affects levels of cortisol, a hormone that contributes to the breakdown of muscle tissue. Find a way to relax: meditation, breathing practices, walks in the fresh air. It is important to maintain mental balance.

Muscle memory is your trump card

Even if you fall out of the training process for a while, don't worry: muscles have memory. This means that when you return to the gym, it will be much easier to get back in shape than it was at the very beginning. The main thing is not to completely abandon physical activity and maintain nutrition at the level.