Even though most exercise programs promote building muscle, some people may be interested in losing muscle mass.
For example, these folks can:
- Feel that their muscles are giving them a ‘bulky’ appearance
- Feel that their bodies are aesthetically out of balance and need to cut down particular parts
- Wish to shed weight while maintaining strength
- Want clothing to look a certain way on their bodies
- Feel larger muscles often sag as they depart middle age
In this article, we will review how muscles are grown and the best methods to lose muscle mass.
We don’t endorse or recommend losing muscle mass since it’s not a healthy goal for most people. However, we do believe in providing accurate and accessible information to decrease the harm that can occur if individuals choose to do so. Before beginning any exercise program, it’s a good idea to consult with a physician to ensure you keep within limits that are appropriate for your age, sex, and physical condition.
Understanding muscle growth
To understand how to eliminate muscle mass, you need to understand how to make muscles grow.
Muscle development, or hypertrophy, is generally pursued by a constant weightlifting program together with a high calorie, high-fat diet plan.
Within an intensive anaerobic weightlifting workout, muscle fibers are damaged then fix themselves during rest periods. After the rate of repair is quicker than the harm, muscle growth occurs.
Your own body fuels your workout and retrieval with calories out of food.
How do I lose muscle mass?
To eliminate muscle mass, then you must reduce your caloric consumption and alter your workouts.
Consider these adjustments:
- Diet. Eat fewer calories and eat a lower proportion of meals which are high in proteins and carbohydrates.
- Weight training. If you’re continuing to train with weights, use lighter weights and reduce weight training frequency to no more than two times a week to maintain tone.
- Cardio. Focus your workouts long amounts of cardiovascular exercise, called marathon cardio, to burn off calories.
How to lose muscle in your arms and thighs
To construct muscle on your arms and thighs, you:
- Raise to failure
- Increase the number of repetitions
- Raise the rate of your lifting
- Reduce rest time between sets
- Eat a high-fat, Higher protein diet
Thus, to Eliminate muscle on your arms and legs, do the contrary:
- Stop several reps before failure
- Reduce the amount of repetitions
- Remainder for full recovery (2 to 3 minutes) between sets
You should also consider extended periods of cardio for example:
- Running or jogging
Dieting to lose mass
To eliminate mass, think about a deficit diet — lowering the number of calories you consume daily to below the amount of calories you burn in a day.
According to the Centers for Disease Control and Prevention (CDC), a healthy diet contains:
- Vegetables, fruit, whole grains, and fat or low-fat dairy products
- Lean meats, fish, poultry, legumes, nuts, and legumes
- Minimal added sugars, salt, cholesterol, saturated fats, and trans fats
An alternative (but not recommended) way to lose muscle mass
If you stop working out and eat a diet that provides you fewer calories than you burn, you will eliminate muscle mass. This isn’t suggested.
You’ll also get rid of strength and cardio fitness.
- A 2013 study indicated that it requires about 3 weeks for athletes to begin to lose muscle power if they stop exercising.
- A 2018 study indicated that when athletes majorly cut back their cardiovascular exercise schedule, their cardio fitness dropped considerably after 4 weeks.
It’s possible to reduce your muscle mass by essentially doing the reverse of what you would do in order to increase muscle mass.
Whatever your motive for losing muscle mass on goal, it’s important to do it safely.
Prior to setting a goal to your body and changing your exercise routine and diet, consult with a doctor to make sure you stay within limits that are appropriate for your age, sex, and physical condition.