Five bad health habits that reduce muscle mass

1) Not consuming enough calories

The sure way to reduce muscle mass is not to consume enough energy (calories). Food is fuel for muscles. If you do not consume enough calories, it is like running on an empty tank. Combining this with intense aerobic exercise and significantly reducing calories will lead to muscle loss over time.

2) Doing too much exercise

Consistent training is a key aspect of building muscle, but excessive training can have the opposite effect. Unless you are an endurance athlete participating in marathons or triathlons, excessive exercise can lead to Overtraining Syndrome (OTS), a condition that occurs when proper recovery is not allowed after sustained and intense training. Moreover, decreased muscle glycogen levels and weakened strength are known to be associated with overtraining. Common symptoms of OTS include prolonged fatigue, poor sleep quality, low energy, persistent muscle soreness, and mood swings.

3) Do not get enough sleep

Sleep is the most powerful (but most underestimated) aspect of health or health goals. Practicing good sleep hygiene and prioritizing high-quality restorative sleep helps maintain and grow muscles. Muscles recover and grow during sleep. Sleep regulates almost all bodily functions.

4) Not consuming enough protein

Our bodies are composed of about 20% protein. In particular, protein is an essential nutrient for cell structure. Consuming enough protein is crucial not only for health but also for increasing and maintaining muscle mass.

5) Doing too much aerobic exercise

Regular aerobic exercise is good for overall health, but excessive aerobic exercise can lead to muscle loss. Properly fueling the body before cardiovascular exercise is very important because it helps burn more calories and fat, and when other energy sources are depleted, muscles are also burned. If the goal is muscle growth, a good balance must be found between cardio and strength training.