You may not be able to crush your body composition’s goals during a public health crisis especially months of gym closure lately in Malaysia, but you can definitely keep from losing your hard gained muscle mass. We are so glad to have Mr. Leonardo Azevedo, General Manager of Peak Fitness Gurney Plaza who has over 22 years of experience in the Sports & Fitness industry, share us about his top 3 tips that can ensure you still maintain muscle mass while aiming for the body fat to fall off (even though your gym is still closed).
“Most of the time when people want to cut away their body fat and cut down to a healthier and more aesthetic physique, they often think the only way is with hours and hours of tireless exercise at the gym. But, if you can’t exercise at the gym due to our current Government restrictions, then all isn’t lost.” – says Mr. Leonardo.
A balanced food & calories intake, proper muscle stimulus and quality sleep can definitely change the way you look despite the challenges we face by being forced to workout at home. Sounds like a perfect recipe for losing your gains, doesn’t it?
Here’s why you shouldn’t worry about losing your gains during the lockdown with these 3 rules to help you out.
#1: Balanced Food and Calories Intake
You don’t need to find a bunch of weird or novel exercises in order to maintain some semblance of fitness. In fact, by controlling your calories intake and balancing the amount of nutrients such as Protein, Carbohydrates and Fats in your daily diet routine, you can definitely maintain your mass while still achieving fat loss. Based on Scientific research, it’s also recommended an average daily intake of 30 (female)/35 (male) calories per Kilogram of Body Weight to maintain the weight in individuals from 20 to 30 years old who exercise moderately (home workout) 3 to 5 times per week.
In order to maintain your Muscle Mass, the most used way to divide this total amount of calories by the nutrients you should intake daily macronutrient of 40:40:20 (Protein:Carbs:Fat). As per science we know that, a gram of carbohydrate and protein contains 4 calories each, and a gram of fat, though, contains 9 calories. Therefore, Mr. Leonardo also give an example of a calculation on daily macronutrients intake with the sample reference as follow :
Female who has total Body Weight 60KG (aged between 20 to 30 years old)
* Calories per day = 60KG x 30 calories = 1800 calories day
* Daily Protein Intake (40%) = 1800 x 0.40 = 720 calories / 4 calories (1 gram of protein) = 180grams of proteins per day.
* Daily Carbohydrate Intake (40%) = 1800 x 0.40 = 720 calories / 4 calories (1 gram of carb) = 180grams of carbohydrates per day.
* Daily Fat Intake (20%) = 1800 x 0.20 = 360 calories / 9 calories (1 gram of fat) = 40 grams of fats per day.
You can figure out the proper food based on its nutrients, speak to your certified personal trainer or look for a professional nutritionist to help you on a more personalized nutrition advice.
#2: Proper Muscle Stimulus
When it comes to Muscle Mass maintenance, engaging the proper exercise intensity is very important to achieve optimum results. Functional training is, in most cases, the way to exercise from home. I also would recommend the usage of some household items to replace gym equipment. Suspension training, and small equipment such as dumbbells, barbells and kettlebells are very good and easy to handle at home. Besides that, it can produce a very efficient load as muscle stimulus. Always search for assistance from Fitness Professionals in order to create the best and most efficient way to get the best results working out from home. In order to ensure that you can be consistent in your workouts, there are some Professional Online Home Trainings that you can join as well.
#3: Improve Sleep Quality
You might think this counter productive to losing weight, as sleep doesn’t burn many calories. But as you sleep you recover and two important hormones come into play: Leptin and Ghrelin. These two hormones tell your body when it feels satiety and hunger. If you sleep badly, the levels of these hormones will be unbalanced and science has found that you’re more likely to be over eating and getting overweight. Besides, poor sleep quality and short sleep duration are associated with an increased risk for muscle mass reduction. Thus, according to research, sleeping for 7-9 hours per night is crucial, especially if you are looking to change body composition, increase muscle mass and/or if you want to improve quality of life. Sleep enhances muscle recovery through protein synthesis and human growth hormone release as well. Like Mr. Leonardo said, he recommends at least 8 hours of good sleep every night.
Keep life and the gym workout in perspective. Your habitual mindset should keep up a healthy lifestyle, which it shouldn’t be affected by any of these challenges. When this is over—and it will be over at some point— we don’t want you to end up feeling worse, deconditioned, and incredibly detrained. One thing we should be grateful is: Staying fit is one way we may have to protect ourselves against getting sick over the years. A healthy body usually has a healthy immune system. Although it doesn’t give you any guarantees, well it’s certainly a better option than doing nothing. So do your best to be well.
Mr. Leonardo Azevedo from Brazil with over 22 years of experience in the Sports & Fitness industry. Holding Bachelor’s Degree in Sports & Science, FIFA Certified Conditioning Coach, Specialized in Physiology of Exercise, Certification in Biomechanics of Exercise and Sports Nutrition, Extensive Experience in Fitness Business Management.Currently working as General Manager at Peak Fitness Gurney Plaza, Brazilian Eagles Football Academy Head Coach & Owner, Mitts Boxing Fitness MD, SEA Sales Representative at Rezzil Sports.