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A person can lose muscle to become thin and toned by following four steps.
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To improve your physique, you might strive to gain muscle mass; however, there are some people that don't want large amounts of muscle and would like to enhance their body type by losing muscle. To lose muscle and become thin and toned you can decrease caloric intake, lift lighter weights, perform lots of cardio and lead a slightly inactive lifestyle.
Four Ways to Decrease Muscle Mass1.
Start cutting your calories by 500 calories per day; by doing this you can lose up to one pound a week. The Centers for Disease Control recommends adding the following foods into your daily diet for a decrease in mass: broccoli, carrots, apples and berries. Also, to reduce muscle mass forfeit foods that are high in protein and carbohydrates, such as beef, fish, pork, pasta, rice and whole wheat bread.
Reduce the amount of weight you use to perform strength training exercises. Do not use weights that weigh more than 10-lbs. each and perform each strength training exercise for 12 to 15 repetitions per set. Also, do not perform weight training for more than two days each week. By choosing to strength train no more than two times a week you will only be maintaining your muscle's tone and will not experience further muscle growth.3.
Amp up your cardio routine and watch your muscle fade away. An increase in the amount of cardio you do will use more energy and the more energy you use while doing cardio the more calories you burn, which does not leave a lot of extra calories left to build new muscle. According to The United States Department of Agriculture, adults 18 to 64 years of age need to receive 2.5 hours of cardiovascular exercise per week. For faster results, run or jog on a treadmill for 45 to 60 minutes six times a week and perform cardio on an empty stomach.4.
Decrease your activity level. It is proven that increasing activity levels can burn muscle and make you more toned and it is also confirmed that a decrease in physical activity can produce the same results. According to the University of Arkansas for Medical Science, a dramatic reduction in muscle protein synthesis is brought on by inactivity which causes muscle loss. Not performing any type of strength training or cardiovascular routine consistently can be one of the best routes you can take to help you lose muscle and become thin and toned.
- 10-lb. weights
- Avoid sugary drinks and drink more water. According to CNN Health a male should consume at least 13, 8 oz. cups of water daily and a female should ingest at least nine, 8 oz. cups of water daily in order to stay hydrated.
- Work with your primary care physician to determine whether or not a muscle loss plan is right for you. With help from your health care provider you will know the safest and healthiest route to diminish your muscle mass.