Building muscles has to be the hardest thing to do. It is not just about lifting weights, but you need to follow a tough exercise regime and monitor each and every bite of food you take, literally! Once you achieve your target, give yourself a pat on the back as it is no mean feat!
After all this hard work, it may seem depressing if for one reason or the other, you are unable to go to the gym. You might get depressed that all your hard work will go to waste or you’ll lose muscle mass.
Take a deep breath, don’t panic and read on! We have just the thing for you. If you are home-bound and want to maintain your muscles, then follow these tricks!
Maintain your Caloric Intake
Even if you are not working out, it does not mean that you need to cut down on your calories. When you cut down on your calories, chances are that you will lose muscle mass and that is something you definitely don’t want! If you are home-bound because of an injury, then you will probably need to keep a caloric surplus.
Caloric surplus means that you will be taking the same number of calories as you were taking before. It will not help in maintaining muscles, but will also help in recovery as well. If, however, you are going to be out of the gym for more than 2-3 weeks, then you will have to stick to a maintenance caloric intake. This will ensure that you maintain your muscle mass, without gaining any fat. Keep in mind that this is a situation where you are unable to exercise as vigorously as you used to!
Maintain Your Protein Intake!
Protein is one major food group that makes a huge difference between gaining muscles and losing them all! Even if you are not going to the gym, for one reason or the other, make sure you have enough of protein everyday! Muscles are pure protein and having a protein-rich diet will ensure that you do not lose muscle mass. Lentils, beans, milk, yogurt, cheese, fish, skinless chicken breast are all good sources of protein!
Do What Little You Can Do!
So there are two situations where you are not able to go to the gym to get your workout-high! If you are injured, then don’t stress yourself. If you have an injury affecting your upper body, try to do something safely with your lower body. Go out for a little walk or if you feel like it, maybe a few lower body strength training exercises. Make sure you listen to your body! If you are not injured, then you have a lot of options to workout at home. If you have dumbbells, then great! If you don’t, then use your body weight as a source of resistance and you are good to go.
From planks to push-ups, all you need is a little space and a little motivation. With as little exercise that you can fit in, opt for Testogen, a testosterone supplement, that can increase your strength and stamina and give your workouts an all-natural boost!
Do Everything Else Right!
This is one of the easiest thing you can do! If you are unable to exercise, just stick to the basics till you can exercise again. Get a god night’s sleep. Drink lots of water and keep yourself hydrated throughout the day. Keep away from the junk food and if you feel like it, snack on nuts or energy bars. No matter how small these things are, they will go a long way and help you once you are back in the gym! Remember, even if you don’t exercise for some time, muscle memory is for real!
At this point, keep taking your supplements such as fish oil supplements. Testogen is an all-natural testosterone supplement that can help reduce your fatigue and increase muscle mass without any side effects.
Drink Wine and Have a Burger!
This has to be a good news, right? Research has shown that red wine contains resveratrol. Resveratrol is a powerful antioxidant which acts on protein breakdown and fights against oxidative stress. A latest research has, in fact, shown that resveratrol can even help in muscle growth. However, this does not mean that you can down an entire bottle in one sitting. Moderation is the key!
You can have a burger every once in a while! Red meat is rich in creatine and creatine not only provides fuel to the muscles, but also increases their strength. So grab a burger and a glass a red wine to make it all worthwhile!
Missing out on Exercise Can Be Depressing, if You Are a Regular Gym-goer, But Make the Most of This Time by following Our Super-Tricks!