Reduction of muscle mass. Weight loss

Getting rid of the “big muscle” complex

Let's add a few words about an important psychological point. Self-confidence and sociability are those properties, the lack of which, as psychologists note, leads most people to the rocking chair. By cultivating your communication skills, you will forget about the need to constantly look around for support at the fiercely bulging muscles of not only your legs, but your entire body. After all, a natural smile is a much more effective tool for gaining confidence in society!

Instead of a conclusion

To get rid of excess muscle volume on your legs and enjoy it for many years slender legs nymphs, it is not enough to simply change the schedule and content of training. It is very important to build proper diet and follow it for many years. In addition, engage in introspection and try to understand: what made you strive to get strong muscles? If you have not only a desire to lose weight, but also some hidden complexes, it’s time to get out of the vicious circle of the rocking chair and find other ways of self-realization.

In fact, here's the summary for this article:
(the article is in Russian, I highly recommend reading it, all the mechanisms are explained in detail...)

MRI scan, in order from top to bottom: 40-year-old triathlete, 74-year-old inactive person, 74-year-old triathlete. Nice plump - muscles. The ugly white thing is fat.

Sarcopenia, is an age-related atrophic degenerative change in skeletal muscles, leading to a gradual loss of muscle mass and strength.

With insufficient physical activity after 30 years, 3 to 5% of muscle mass can be lost every 10 years (different sources give different numbers, but everyone, as one, shows that the trend is negative).

According to the American Center for Disease Control and Prevention (CDC), sarcopenia is recognized as one of the five main risk factors for morbidity and mortality in people over 65 years of age.

Loss of muscle quantity and quality with age is a consequence of age-related hormonal changes, changes in the central and peripheral nervous system, systemic inflammatory reactions and a decrease in the density of the capillary network of skeletal muscles.

On average, by age 50, about 10% of muscle mass is lost and by age 80, another 30%.

What's the most disgusting thing - muscle mass lower limbs is lost more actively and intensively than the total MM. Of course, this affects mobility, increases the risk of falls, fractures and the inability to get out of a chair and walk to the toilet on your own. Plus, in the hip and knee joints Osteoarthritis processes and other degradation are underway.

Strength also decreases with age. This study showed that in the USA, 40% of women aged 55-64 years, almost 45% of women aged 65-74 years and 65% of women aged 75-84 years are unable to lift weights. outstretched arm weight 4.5 kg.

Comparisons of quadriceps strength in young and older healthy adults revealed an age-related decrease in strength ranging from 20 to 40% in the seventh to eighth decades of life compared to younger adults. An even more significant decrease muscle strength observed in people in the ninth decade of life and later (50% or more).
Muscle contraction in response to electrical stimulation also slows down.

Unfortunately, muscle innervation does not improve with age either.

About hormones
Testosterone levels decrease with age. What not in the best possible way influences MM in men. Estrogens, which also do not increase during postmenopause, do have some anabolic effects on muscle in women.

Menopause is associated with a decrease in circulating levels of 17β-estradiol in middle-aged and elderly women. Deterioration in muscle function is observed in perimenopausal women and correlates with a sharp drop in the hormone-producing function of the ovaries. These observations indicate that female sex hormones play an important role in the regulation of muscular system in middle-aged and elderly women. Perhaps hormone replacement therapy in combination with physical exercise may be the optimal solution in the early stages of menopause.

A recent randomized placebo-controlled trial showed increases in total body weight, non-leg weight, and arm and leg strength after six months replacement therapy testosterone in elderly men to maintain normal plasma concentrations. These changes were accompanied by an increase in the level of somatomedin-C (insulin-like growth factor 1 or IGF-1 for short), which suggests the significance of the anabolic effect of this hormone on the skeletal muscle of older people.

Growth hormone and somatomedin-C levels decline with age and, given their anabolic effects, their potential therapeutic effects in sarcopenia are being explored. It has been shown that the administration of somatotropin in pharmacological doses (without physical activity) increases muscle mass, but not strength. For example, a monthly course of somatotropic hormone or somatomedin-C in elderly women increased nitrogen balance, protein metabolism and protein synthesis in muscles.

In general, regardless of the mechanism, muscle atrophy develops when the breakdown of muscle proteins begins to dominate the synthesis.

With age protein intake decreases (A large number of people over 60 years of age consume less than 75% of the recommended daily amount of protein. And in old age, even more is desirable. And if in old age and on a kcal deficit...). Adequate protein intake is necessary to provide skeletal muscle with the necessary anabolic support.

INUnder conditions of starvation (and lack of protein), amino acids are released from muscles that do not experience sufficient physical stress in a given life situation. Muscles that are not involved in physical activity synthesize the hormone myostatin, which at the paracrine and systemic level allows the initiation of catabolic processes in less active muscles.

Decreases sharply in old age physical activity, which also does not have the best effect on the condition of the muscles.

To correct developed sarcopenia, hypertrophy of existing muscle fibers is necessary. Hypertrophy is impossible without physical activity (strength training!!!).

The effectiveness of exercise in counteracting sarcopenia exceeds the results of other approaches used without combination with exercise, such as various options hormone replacement therapy, nutritional correction, etc. Even relatively short courses of training, usually 10-12 weeks with classes 2-3 times a week, led to a significant increase in strength in older men and women. It is significant that an increase in strength and muscle mass through training was achieved even by very elderly people (over 90 years old). In men and women aged 60-70 years, the effect of training was especially high , if immediately after training (over the next 20-60 minutes) protein nutrition was followed at the rate of 0.4 g of protein per kilogram of dry body mass.

Traditionally, the emphasis has been on aerobic exercise, which is beneficial for improving the health of the cardiac and respiratory systems and positive influence on the ratio of lean and fat body mass. However, it has been established that power anaerobic training have a more significant effect on the musculoskeletal system, preventing osteoporosis and sarcopenia. It was shown that strength training of elderly people, carried out for 6 months, partially restored the spectrum of mRNA synthesized by myofibrils to the state characteristic of 30-year-olds, i.e. proven for the first time at the molecular level real rejuvenating effect of strength training.
(Before training, the older participants were 59% weaker than the younger controls, but after six months of training, the results improved and they were only 38% weaker. The expression of some genes also changed and became more like the pattern of younger people).

Placebo-controlled studies have found that when strength training in recreational physical education gain protein nutrition even in very elderly men and women leads to significantly greater increases in strength and muscle mass compared to placebo.

The beneficial effects of strength training can be achieved in two to three 15-20 minute workouts per week.

Power training:

• improve anabolic hormonal status;


• reduce the level of pro-inflammatory cytokines;


• increase physical endurance;


• normalize high blood pressure;


• reduce insulin resistance;


• reduce general and visceral (most associated with age-related diseases) fat deposits;


• increase the level of basal metabolism in older people;


• prevent age-related bone loss;


• the risk of falls and, accordingly, fractures is reduced;


• reduce pain and improve the functional state of patients suffering from arthrosis, in particular arthrosis of the lower extremities (coxarthrosis, gonarthrosis).

"...I have too much big muscles on hands! What to do? How to reduce these muscles?..."

“...How to reduce hip size? They are too pumped up for me...”

“...My calf muscles are too big. How to reduce them?..”

These questions come to me from female audiences quite often. They ask me to tell me not how to pump up muscles, but on the contrary, how to reduce their size! I was surprised when I was first puzzled by such a question! Here you spend years fighting for several kilograms of muscle...

That is, the question essentially sounds like this: how to train so that the muscles do not grow, but, on the contrary, decrease in volume.

I will share my thoughts on this matter.

How to reduce muscles?

Personally, I know of only one way to reduce muscle size - to stop training altogether. That is, not only not to train these muscles, but to stop training altogether. After all, any more or less literate training program leads to the growth of all the muscles of the body due to adaptations occurring throughout the body. At the same time, you must definitely take into account that your diet will need to be limited in protein and calorie content. The muscles will almost immediately begin to lose mass.

But if you still give yourself very intense and long-term stress (which increases the content of stress hormones in the body and depletes the internal resources of the body) against the backdrop of a debilitatingly poor diet, especially in terms of protein content, then things will go even faster. Here is an example of anti-bodybuilding! By the way, you will also have to say goodbye to your health...

But let's not rush to invent something new. harmful type sports

From the experience of practical work as a trainer, I can say that in 90% of cases when a woman complains of excess muscle mass in one place or another (usually the arms, hips and legs), a banal strength test shows that in fact this part consists of mainly from fat and water. And in this part there is a very lack of active muscle tissue.

Let’s say you have “huge” biceps, with a girth of 40 cm. And you are fully confident that these are pure muscle mass! But this means that you should be able to curl your arms with a barbell weighing 45-50 kg at least 5-10 times. And at the same time have a bench press of at least 110 kg! Weak?

In the vast majority of cases it is weak. More precisely, I have never seen women with such abilities, except perhaps professional athletes. But there are quite a lot of women with a shoulder circumference of 40 cm. And many of them claim that they have too much muscle. Which in fact turn out to be nothing more than fat.

Absolutely all of the above also applies to the issue of too massive thighs and legs. The exception is, perhaps, women who were seriously involved in speed skating and some sports. athletics, and then quit these classes. Here there can really be increased muscle mass, and even with a layer of fat. Looking ahead, I will say that this muscle mass can greatly help you get rid of excess fat faster. Especially if you use it for aerobic training.

We should also remember here about some types of female body types, when fat is deposited in places that are atypical for most people. For example, in the area shoulder girdle, arms and back. But again, this is fat.

What to do with all this?

First of all, structure the training (after all, you will need to train) in such a way that the total fat content in the body decreases. These are aerobic exercise techniques already known to you.

And, of course, you shouldn’t give up strength training. Let it be in small quantities, but it will be there. And quite tough.

Let's say for the arms it could be 3 sets of dumbbell curls for 10-12 reps plus 3 sets of dumbbell presses upper block 12-15 repetitions.

For the hips, you can do squats with a barbell or lunges with dumbbells in your hands: 3-4 sets of 10-15 times.

There are many techniques you can choose from for your shins. For example, jumping rope in three sets of 200-500 times. Or work on a special exercise machine for the lower leg in three approaches of 12-15 times.

Yes, in general, it doesn’t matter what exactly you do in the context of the issues discussed here. It is important that you understand that a woman's muscles that are too large may actually be just a lack of muscle in that area. And, despite their too large sizes, it would be best to pump them up. To have something to burn excess fat deposits.

HOW TO REDUCE MUSCLE MASS?

The principle of action aimed at reducing muscle mass is extremely simple - it is necessary to reduce the amount of protein entering the body as much as possible, and during training use a large number of repetitions and approaches with medium and light weights. Also shown is a large number aerobic exercise aimed at reducing body weight and strengthening muscles.

Your workout should begin and end on a treadmill or bicycle machine. Use the “fat burning” mode or, in its absence, the “ragged” rhythm - a combination of medium and light loads. The maximum time spent on the machines during the entire workout should be forty minutes, the minimum – thirty.

Instructions

1
For example, you have too massive calves or thighs, and you want to make the muscles thinner and more graceful. What can help you? First, avoid strength exercises that overly strain the muscles. For example, try not to ride a bike a lot, about half an hour a day will be enough, and ride slowly, providing the body with improved blood circulation and burning calories. Bicycles are even prohibited for many models, since they don’t need massive calves! Take long walks on foot - this will evenly tighten your leg muscles. Yoga can be a wonderful help in the fight against massive muscles in the legs and thighs. Stretching makes muscles much more graceful and less bulky. You can do these simple exercises for stretching and on your own, better every day. For example, the usual slow tilts of the head down towards the feet are considered effective. You should perform this exercise carefully, concentrating on the sensations in the stretched muscles, controlling your breathing and relaxing as much as possible.

2
If, in order to acquire thin waist, you diligently pump up your abdominal muscles (both rectus and oblique), but still can’t see the results, and moreover, your waist has become even more massive, then you should switch to aerobic exercise- for example, swimming in the pool or jogging daily fresh air. The fact is that massive muscles (and especially the oblique abdominal muscles) only aggravate the situation, and only aerobic exercise can help the muscles become visible. So, reduce your time in the gym to 2 hours a week and go do any kind of activity in nature or in the water. After some time, you will notice that your waist gradually becomes thin and graceful, and the muscle mass decreases and serves only to support perfect shape.

3
Do thin muscle arms, shoulders and upper back can also benefit from yoga. If you are swimming in the pool, then try to switch to water aerobics, and not long swims, which forms the muscle mass of these places. If you have thin thighs, then you should also pay attention to these areas - by strengthening and pumping them up a little, and by switching your attention to these places, you will visually balance and correct your figure. The arms and shoulders are some of the most difficult muscle areas to reduce, but with some persistence, you will notice how you become more graceful.

4
Visit a sauna or bathhouse. High temperatures - good way reduce muscle mass. Be sure to consult your doctor and check the condition of your cardiovascular system. If there are any problems with the heart, then visiting a bathhouse or sauna is contraindicated.

5
Very useful exercise To reduce almost any muscle group is stretching. With the help of stretching, muscles become elastic and decrease in volume. Pick up suitable exercises stretch for your muscles and do them regularly - then your muscles will be elastic and beautiful. Complexes similar exercises for various muscle groups you can find, for example, in textbooks on yoga or stretching (one of the types of fitness that concentrates on stretching). Stretching techniques are also given there.

6
Don't eat for two to three hours after your workout. The liquid can be consumed in the same amount. give up protein meat foods for a while and switch to carbohydrate vegetarian foods. The fact is that proteins promote muscle growth, and their consumption will not allow you to significantly reduce muscle mass. These are the main ways to reduce muscle size. Let's hope that you will regularly perform the suggested exercises and follow the methods described above - then the result will not be far off.