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Muscle Meltdown: Unveiling the Top Reasons for Muscle Mass Loss

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Maintaining muscle mass is vital for aesthetics, functionality, and overall health. However, as individuals age, the natural process of muscle loss begins, typically at a rate of approximately 1% or more per year after reaching 30 years of age. While certain factors, like genetics and aging, are beyond control, others can be influenced, such as diet and exercise choices. This article highlights ten key reasons that may contribute to muscle mass loss and provides valuable insights into how to counteract or reverse this process. By implementing targeted strategies, individuals can preserve their muscle mass and enjoy the associated benefits throughout their lives.

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Main Reasons You’re Losing Muscle Mass

1 Not eating enough protein
2 Sedentary Lifestyle
3 Not getting enough sleep
4 Not drinking enough water
5 Overtraining
6 Stress
7 Aging
8 Medications
9 Medical Conditions
10 Genetics

Not Eating Enough Protein/ An Imbalanced & Unhealthy Diet

Image Source- SELF

What you eat will definitely have an impact on your health. It goes without saying that protein is essential for building and maintaining muscle mass. If you’re not eating enough protein, your body will start to break down muscle tissue for energy. The suggested daily protein intake for adults is 0.8 grams per kilogram of body weight. Nevertheless, if your goal is to enhance or preserve muscle mass, consuming a higher amount of protein may be necessary.

Not Lifting Weights/ Sedentary Lifestyle

Unveiling the Top Reasons for Muscle Mass Loss | KreedOn
Image Source- Rooted Living Wellness

Sedentarism is the greatest bane in modern times. With the advancement of technologies and facilities, people have simply given up on the idea of movement. With the option available to get maximum things done in a minimum period, people think that’s the viable option. Working out seems like an unnecessary task. One should instead try to do as much as exercise. The most effective method to trigger muscle growth is through strength training. If you’re not lifting weights, your muscle mass will start to decrease. Aim to lift weights 2-3 times per week.


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Not Getting Enough Sleep

Image Source- Health

People often tend to overlook the importance of sleep in keeping a healthy body and developing muscles. The importance of a good night’s sleep is severely undermined in current times. Lack of sleep and excessive viewing of electronic devices causes physical problems like muscle degeneration, as well as mental problems. Sleep is essential for muscle growth and repair. When you sleep, your body releases growth hormone, which helps to build muscle. Aim for 7-8 hours of sleep per night.

Not Drinking Enough Water

Unveiling the Top Reasons for Muscle Mass Loss | KreedOn
Image Source- Henry Ford Health

Water is essential for many bodily functions, including muscle growth. When you’re dehydrated, your body can’t function properly and your muscle mass will start to break down. Aim to drink 8 glasses of water per day.


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Overtraining/ Excessive Cardio

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One may often think that simply doing exercises at an increased frequency will lead to better outputs. Cardio is a form of working out that people usually tend to perform excessively. It may help to lose weight, but one must also perform a good amount of exercise to build muscles. Striking a perfect balance between the two is of utmost importance. If you’re overtraining, you’re not giving your body enough time to recover. This can lead to muscle mass loss. Aim to rest for at least 1-2 days per week.

Stress

Image Source- Harvard Health

Stress can lead to the release of cortisol, a hormone that can break down muscle tissue. If you’re feeling stressed, try to find healthy ways to manage your stress, such as exercise, yoga, or meditation. It is extremely detrimental to the overall development of the body. So best to avoid it as much as possible.

Aging

Unveiling the Top Reasons for Muscle Mass Loss | KreedOn
Image Source- Verywell Health

As you get older, your body produces less testosterone, a hormone that’s important for muscle growth. This is one of the reasons why it’s more difficult to build muscle mass as you get older. Furthermore, with increasing age, one will definitely find it difficult to maintain a good physique.


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Medications

Unveiling the Top Reasons for Muscle Mass Loss | KreedOn
Image Source- Healthline

Some medications, such as steroids and chemotherapy drugs, can lead to muscle loss. If you’re taking any medications, talk to your doctor about the potential side effects.

Medical Conditions

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Some medical conditions, such as diabetes and hyperthyroidism, can lead to muscle loss. If you have any medical conditions, talk to your doctor about how to manage them to prevent muscle loss.

Genetics

Unveiling the Top Reasons for Muscle Mass Loss | KreedOn
Image Source- HealthCentral

And lastly, it comes down to the genetics of the person. Certain individuals are naturally more prone to experiencing muscle loss than others. If you have a family history of muscle loss, it increases the likelihood of facing the same issue. Understanding the influence of genetics can help individuals take proactive steps to counteract muscle loss through targeted interventions, such as appropriate diet, exercise, and lifestyle choices.


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Tips to Prevent or Reverse Muscle Loss

  •       Eat a healthy diet that’s rich in protein.
  •       Lift weights 2-3 times per week.
  •       Get enough sleep.
  •       Drink plenty of water.
  •       Manage stress.
  •       Talk to your doctor about any medications or medical conditions that may be contributing to muscle loss.

If you’re concerned about muscle loss, talk to your doctor. They can help you assess your risk factors and develop a plan to prevent or reverse muscle loss

Conclusion

We can infer from all the above that muscle loss is a natural part of aging. However, there are several things you can do to prevent or reverse muscle loss. By eating a healthy diet, lifting weights, getting enough sleep, and managing stress, you can help to keep your muscles strong and healthy.


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