3 Possible Reasons Why You’re Losing Muscle

avoid losing muscle

The world of bodybuilding can seem confusing at times. It may seem like you’re doing everything right – you’re getting enough rest, pushing yourself hard in the gym, and eating the right food, but somehow you’re still losing muscle. If you want to avoid losing muscle, keep these common mistakes in mind when working out.

You’re Doing Too Much Cardio

Although the benefits of cardio exercises for our cardiovascular system can hardly be overstated, doing too much cardio can be counterproductive. They may help you burn calories, but unlike weight training, cardio exercises don’t help you build muscle. On the contrary, cardio can break down everything you’re trying to build, especially if you do cardio on your rest days when your muscles should be recovering.

If you’re really a big fan of cardio, limit your sessions to 45 minutes max or incorporate it into your high-intensity workout regimen.

Not Eating Enough Protein

To build muscle mass, you have to take in more calories than you need to maintain your current mass. But, if you’re counting only your calories, you’re making a critical mistake. Protein plays a very important role, and it is widely recognized that eating around a gram of protein per kilogram of body weight should be enough to avoid losing muscle and help you reach your fitness goals.

You Don’t Change Your Routine

As we keep doing the same exercises over and over again, our muscles tend to adapt and get used to the movement. To get the most out of your workouts and avoid losing muscle you should switch up your routine from time to time and add new exercises. Another way to do this is to increase overload as soon as you feel like you can lift more.


Now that you know how to avoid losing muscle, you can apply these tips and make the most out of your time at the gym. Remember that, when it comes to working out, sometimes less is more – give your body enough time to recover and be careful not to overtrain.

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