Not Training for a While? Here’s How to Avoid Muscle Loss from Fitness Expert Ilija Jahura

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A well-oiled exercise routine is indeed key to accomplishing your fitness goals. But it’s also true that you’re not always able to show up as much as you want to.

At some point, your life may take an unexpected turn that means you have to slow or completely stop your training for a while. The good news is that there are ways to help your body hang on to those hard-earned muscle gains, and Ilija Jahura is here to show you how.

Should You Be Concerned About Muscle Loss?

It’s known that sitting around not exercising isn’t fantastic for your muscles. But aside from that, there is not much clear-cut research that says how much lying around is too much.

However, there is a larger amount of information about how quickly you’ll lose muscle mass should you stop using your muscles altogether, like if you’re injured in a major accident.

Most patients who cannot use their muscles at all seem to have a two-week buffer period where they lose virtually no muscle size or strength. But past the 14-day mark, the body takes a nosedive, and muscle loss accelerates rapidly.

This rapid muscle loss applies to people who aren’t able to move at all, so there’s a good chance you have more time if your mobility isn’t as limited.

Tips for Preventing Muscle Loss

Even still, it’s better safe than sorry in these situations. And Ilija Jahura’s tips will help you maintain a healthy lifestyle, so there’s little reason not to employ them — especially if you can’t stay as active as you usually are.

Protein

Keeping your protein intake high is an excellent way to hang on to that muscle. And not just high, but at the same levels as it was before you were resting.

But because you’ll be less active, it might be prudent to use supplements rather than whole foods to lower your caloric intake. If you aren’t expending the calories you consume, you’ll also end up with muscle atrophy.

Minimize Inflammation

Inflammation is considered to be the archnemesis of muscle protein creation. But when you aren’t working out, your diet and stress levels could suffer, making inflammation unavoidable. Combat it with anti-inflammatory foods such as leafy greens, fatty fish, and walnuts, almonds, and other healthy nuts.

Reduce Stress

Stress can cause inflammation, of course, but it’s more complicated. When you’re stressed out, your body produces cortisol, which is not a friendly hormone for muscle growth.

If you’re in pain or lying around all day, it can be hard to manage your stress levels. Do your best to keep up with a healthy diet rich in antioxidants and get plenty of sleep — your muscles will thank you.

Who Is Ilija Jahura?

Ilija Jahura is a health and fitness expert dedicating his time to helping his clients feel their best in Kelowna, British Columbia. Through a combination of customized diet, cardio, and strength training programs, Ilija focuses on creating a welcoming environment where his clients can feel comfortable and achieve their goals.