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You’ve worked hard to transform your body through exercise and diet. What was once flab is now finely toned muscle. It’s an achievement in physical and mental transformation. In addition, you’re included in the 23% of adults over 18 that have met the federal Physical Activity Guidelines for aerobic and muscle-strengthing exercise.
Unfortunately, it seems you’ve run into difficulties. Be it an injury, a busier schedule, or the aftereffects of the 2020 pandemic, you aren’t going to the gym as much. In fact, you can’t recall the last time you visited. As a result, you’re afraid your hard work will come apart.
Luckily, this isn’t going to happen. There are plenty of ways to maintain your strength outside of an athletic center. Here are a few methods on how to build and maintain your muscle away from the gym.
Do Some Sort of Activity
The best advice is to avoid doing anything. It takes two to three weeks for your muscle training to start devolving. This happens quicker if you spend your time sitting on the couch and streaming your favorite shows. Include overeating into this mix, and things unravel quickly.
Avoid this by doing any type of activity. Though it might not stop the destabilization of your muscles, it can delay it beyond the 21-day period. Stretching or walking the block helps your blood flow to nourish your muscles. Even work around the yard or house keeps you stronger longer.
Add Supplements to Your Diet
Supplements are not the primary solution to maintain your muscles away from the gym. However, they certainly help with the right diet. Nevertheless, it’s hard to find the right combination to stay strong.
One way to get a better handle on the supplements you need is through a macronutrient calculator for fat loss and muscle gain. This online tool, available at sites like Astroflav, features unique algorithms to determine the proper amount of supplements required in your diet. As a result, you increase the ability to balance what you eat with the right nutrients.
Hydrate
Your muscles atrophy without the proper amount of hydration. Plus, you rapidly fall ill as toxins normally flushed out of your system by water remain active. No matter the environment or level of activity, you must remain hydrated.
For men, four liters of water (one gallon) is sufficient. Women need three liters (3/4 gallon). Drank throughout the day, water flushes out toxins that affect all facets of your body. Including your muscles. Additionally, it helps increase blood flow to important areas.
Maintain A Diet With High Protein
While protein powder is a fine addition to your diet, it doesn’t substitute for the vitamins and nutrients you receive from natural forms. Thus, it’s the reason why you want to eat more items with it and less with fats and carbohydrates.
This doesn’t mean three cheeseburgers a day from the local fast-food restaurant. Instead incorporate lean meats, poultry, fish & seafood, and various nuts into the diet. Certain dairy products like Greek yogurt have as much as 13 grams of protein per serving.
Incorporate Unilateral Training
At the gym, you utilize bilateral forms of strength trainers. For instance, the bench press requires both arms to lift the barbell. However, this isn’t how things work in the real world.
Here, you tend to utilize one arm or leg at a time. This is why unilateral training is a much better form of muscle training when away from the gym. Lunges, divided squats, and single-arm curls are some examples to test. In the end, it helps redistribute muscle strength. A weaker arm or leg gets stronger when individually utilized.
The above items are a small example of how to build and maintain your muscle away from the gym. Overall, it comes down to grit and determination. If you want to keep the strength and health you have, then you’ll do whatever you can to keep it going.
Needless to say, don’t throw yourself into all these suggestions at once. Start with the right diet and hydration, then move onto supplements and unilateral training. If you find something else that helps, then include that in your routine. Mix things up to keep it interesting and to stay strong.