Now that you have worked hard and you are all happy and satisfied with yourself, it is time to sit back and relax, right? Not really!
Time for you to down-grade your workouts a bit! This does not mean that you can slack or take days off from gym.
You just need to cut back a little and enjoy this time. You have achieved your target and won the iron game, you can actually relish this.
No more spending crazy hours at the gym and gorging on protein-laden meals.
Maintaining your muscles is not necessarily a difficult task, in fact you just need to alter your workout routine and your diet.
So here we are sharing a few ways you can maintain the shape of your muscles.
Your Diet Still Matters
Your days of calculated 5-6 meals a day are over. No more keeping watch on every bit of morsel you eat.
Hooray! But that does not mean that you can eat that greasy burger with a hefty serving of fries.
The difference between your nutrition now and then is a big one. When you are building muscles, you are entitled to a surplus calorie intake, mostly in the form of proteins, to ensure proper muscle growth.
However, when it comes to maintaining muscles, you have to be extra watchful. You don’t want to over-do and you don’t want to under-do your caloric intake.
You can get back to having the standard three meals, instead of 5-6 meals a day, but make sure you stay within your caloric limits.
Going under that limit can make you lose muscle and that is something you don’t want.
Eat as healthily as possible. Just because you are training less, does not mean that you have to compromise on your nutrition.
Don’t starve yourself, grab an apple or a handful of nuts to ensure that you are satiated and do not over-eat at your next meal. Proteins are still going to be best-friend, but it is just the calorie count that you will be keeping an eye on.
Moderation is the key when it comes to carbohydrates and healthy fats.
When your aim is to maintain your muscle shape, you have to train regularly. One thing to keep in mind is that you can not lose muscle overnight.
That said, if you are unable to train for a few days, don’t beat yourself over it! You are not going to lose muscle.
If you are used to going to the gym 5 days a week, hitting 12-15 sets per body part, then now is the time to reduce not only the number of days but also to reduce the number of reps.
Don’t lift as heavy weights as you used to, but down-grade the weights. Don’t worry, you will not lose muscle.
So enjoy this time and give your joints some rest! Getting help from a legal anabolic steroid, Crazy Bulk, to help improve the efficiency of your workouts is perfectly fine.
But remember that every workout that you do, should count! Opt forcompound exercises rather than isolation exercises.
Cardio is Your Friend!
Take this down-time as an opportunity to increase your stamina and endurance.
When you are building muscles, your focus is on strength training and cardio is a secondary feature of your workouts.
But now that you are on the ‘maintenance streak’, you can focus on cardio.
This will help you lose body fat, without affecting your muscles. Be sure that you are eating healthily and not skimping on proper nutrition.
The recommended way to incorporate cardio in your new routine is to do high intensity interval workouts.
Another advice is to keep your strength training days that target legs, separate from your cardio days where you sprint or jog!
When you do cardio, make sure you do it before breakfast to ensure maximum fat loss, as at that time hormone-sensitive lipase is fully activated.
This hormone is a major fat-burning hormone and ensures that you don’t lose muscle.
This is one tricky part of maintaining muscles. You are not here to build muscles, so you can go easy on supplements.
Fish oil capsules and multivitamins are what you are going to need.
If you want, you can take an additional supplement to maintain your muscle health and strength, Crazy Bulk is one such supplement.
It is a legal anabolic steroid which enhances not only your muscle strength, but also improves muscle performance and this is exactly what you need.
Muscle Maintenance is About Keeping your Gains, So Stick to a Healthy Diet and a Regular Exercise Routine!