While increasing exercise and reducing calorie intake can help you get fitter if you’re overweight, sometimes we end up overdoing it and producing negative results, including muscle mass loss.
You can spend countless hours in the gym and train hard, but if you have poor fitness habits, you’re shooting yourself in the foot and it’s very unlikely that you’ll reach your fitness goals.
Fortunately, by making small adjustments to your diet, exercise routine, and daily behaviors, you will avoid the pitfalls of bad habits and greatly improve your ability to grow muscle.
Here are 5 bad fitness habits that make you lose muscle mass instead of building it, according to the Times of India:
1. Not eating enough calories
Those aiming to lose weight may cut their calories too much. However, food is the fuel for your muscles and not consuming enough calories will force your body to burn muscle.
If you cut extra calories and also engage in intense cardio, you will tend to lose muscle over time.
Make sure you fuel your body properly before engaging in intense cardio exercise. This is because apart from calories and fat, cardio will also burn your muscles once other energy sources are depleted.
2. Overtraining
Continuous training is essential to building muscle. However, overdoing everything, even training, is bad. It is important to allow your body to recover properly following consistent and vigorous training sessions.
Aside from losing muscle mass, overtraining can lead to fatigue, poor sleep quality, low energy, persistent muscle soreness, and mood swings.
3. Not eating enough protein
Getting enough protein is a must for building and maintaining muscle mass. Make sure you get your protein from whole food sources and if you do consume protein powders, make sure they are of high quality.
The International Recommended Dietary Allowance (RDA) for the amount of protein you should consume is 0.8 grams per kilogram of body weight.
Those aiming to improve muscle growth and recover from workouts faster may need to increase their intake.
The American College of Sports Medicine (ACSM) recommends consuming between 1.2 and 2.0 grams of protein per kilogram of body weight per day for best results.
4. Not prioritizing sleep
Practicing good sleep habits along with quality sleep is a top priority to help you maintain and grow muscle. Your muscles recover and grow while you sleep.
That’s why experts recommend getting eight hours of sleep every night. According to research, not getting good or enough sleep can increase your risk of losing muscle mass.
5. Do a lot of cardio
While regular cardio is great for overall health, going too far can cause muscle loss. The Physical Activity Guidelines for Americans recommend that healthy adults get at least 150 minutes of moderate-intensity cardio exercise per week.
Constantly exceeding this threshold — combined with not eating enough calories or doing strength training — is a bad habit for anyone who wants to maintain or regain muscle mass.
Making sure you fuel your body properly before cardio is crucial, because as much as it helps you burn more calories and fat, it will also burn muscle once your other energy sources are depleted.
The bottom line is that you should find a good balance between cardio and strength training if your goal is muscle growth.
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He combined Arabic and foreign music.. DJ Big Chak shines his name in the world of music!
written by Alexandra Hartman Editor-in-Chief
DJ Big Chak’s name stands out in the world of music and nightlife, especially with the great success he achieves in his nightlife and the turnout it witnesses.
It is noteworthy that Shafiq Tarabay, known as DJ Big Chak, started his career in nightclubs in Zahle, before expanding his activity and moving to larger nightclubs, especially in Beirut, where his name shone as one of the most prominent names in this field.
In the same context, DJ Big Chak is characterized by music that combines old and new Arabic and foreign music to satisfy all tastes. His followers notice his choice of hit songs that people love to ignite the atmosphere and spread joy in his evenings and parties, which witness wide interaction and great turnout.
And following he suffered a health crisis last year, as a result of complications from his infection with the Corona virus, which kept him away for four months from the world of music and nightlife, he returns today to prepare for his future projects, as he continues to study music production.
He also plans to move on to issuing remixes and songs of his own, especially following the great success achieved by the various mixes that he released through the Anghami app.
The case of the disappearance of Sheikh Al-Rifai continued.. This is what the mayor of Al-Qarqaf Al-Akaria announced!
written by Alexandra Hartman Editor-in-Chief
The mayor of Al-Qarqaf – Akkar, Sheikh Yahya Al-Rifai, issued a statement in which he dealt with the issue of the disappearance of the town’s son, Sheikh Ahmed Shuaib Al-Rifai, since yesterday, without knowing any information regarding his fate.
The statement said: “After more than 24 hours have passed since Sheikh Ahmed Shuaib Al-Rifai left his home in the town of Al-Qarqaf and communication with him was interrupted without knowing the reasons, and in the face of the state of fear and anxiety experienced by his small and large family in light of these critical circumstances that the country is going through, we call on the state with all Its agencies need to work quickly to reveal the fate of Sheikh Ahmed and to establish a state of security and tranquility in the hearts of all, and we also call on everyone to join hands, unity and a spirit of responsibility for this issue that concerns everyone because it is related to their security and stability. We ask God Almighty for kindness and relief from distress.
Since yesterday, the Akkar region has been abuzz with the news of the disappearance of Sheikh Ahmed Shuaib Al-Rifai, who left his home in the followingnoon, and lost contact with him later.
The Mufti of the Lebanese Republic, Sheikh Abd al-Latif Darian, assigned Judge Sheikh Khaldoun Arimet, in cooperation with the Mufti of Akkar, Sheikh Zaid Bakkar Zakaria, to conduct contacts with all security and political authorities in order to reveal the fate of Sheikh Ahmed Shuaib al-Rifai.
In addition, the head of the Lebanese Forces Party, Samir Geagea, contacted Mufti Abd al-Latif Derian, where he discussed with him the issue of the disappearance of Sheikh Ahmed Shuaib Rifai. Its circumstances and the safe return of Sheikh Rifai to his family and people.
Health studies indicate the positive impact of proper nutrition on fertility in both spouses.
Numerous studies confirm that good nutrition is the “key to high fertility”, which makes it imperative for couples to follow a healthy diet without certain foods if they are thinking of having children.
And the “Healthline” medical website published a group of foods that should be reduced or stopped, to raise the level of fertility in the couple:
Red and processed meat
Research indicates that high consumption of red and processed meats, such as beef, hot dogs, and sausage, is likely to cause infertility.
A study published in the Journal of Nutrition said that men who ate large amounts of processed meat had lower sperm quality, count and motility compared to those who ate fish instead.
The study also found a link between frequent processed meat intake in men and reduced egg fertilization.
Another study conducted by the Harvard Department of Nutrition confirmed that red and processed meat contains a high percentage of trans fats and saturated fats, which are linked to lower fertility.
pretzels
Baked goods such as pastries and cakes, especially those fried or containing margarine, may be high in trans fats and saturated fats, which are linked to lower fertility levels.
In a study published in the American Journal of Clinical Nutrition, medical research found that choosing trans fats over healthy foods containing carbohydrates was associated with a 73 percent increased risk of ovulation disorders, which can cause infertility.
sugar sweetened drinks
One study of 3,828 females ages 21-45 and 1,045 of their male partners who were planning to become pregnant analyzed the fertility effects of drinking sugar-sweetened beverages over periods of up to 12 menstrual cycles.
The researchers found that both males and females who drank sugar-sweetened beverages regularly (consuming at least 7 drinks per week) had significantly lower fertility levels.
A study conducted by the Department of Epidemiology at Boston University School of Public Health also reported that higher consumption of sugary drinks was associated with a lower total number of mature and fertilized eggs.
some dairy products
While low-fat and non-fat dairy products may support fertility in men, full-fat dairy products are associated with the opposite effect, according to a study published in the journal Human Reproduction.
The study stressed that the high general consumption of dairy products such as cheese and milk was associated with lower semen quality in the men who participated in the experiments.