So I went to the gym today for the first time in 10 days and I really struggled with my regular weights - I fear I have lost a considerable amount of strength in just 10 days.
I am going camping for 2 weeks soon and unfortunately this means from a health point of view bad food and sitting by a lake fishing all day so no exercise.
Are there any foods I can bring with me to help minimise muscle atrophy? I was going to bring almond butter to help increase calories.
I have BCAA tablets and was thinking of taking these daily and trying to spend a little bit of time each day doing bodyweight exercises.
Any other tips? Thanks
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You probably didn't lose lean mass in that short of a period. You probably however lost muscle memory for those lifts and lost some efficiency you were enjoying previously, thus making the lifts seem harder.
Evidence has shown that increases in strength occur well before muscle hypertrophy, and decreases in strength due to detraining or ceasing to repeat the exercise over an extended period of time precede muscle atrophy.
The most important thing is to keep exercising. So a typical good body-weight routine every other day would suffice in maintaining your muscle mass. Pull-ups, chin-ups, push-ups, squats, log/rock lifts, sprints, etc
Research published in 1999 found that when men and women followed a 12 week diet consisting of only 800 calories and around 80 grams of protein per day, they were able to maintain their muscle mass as long as they were exercising with weights three times per week. Eat Stop Eat. Brad Pilon
Bryner RW. Effects of resistance training vs. Aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. Journal of the American College of Nutrition 1999; 18(1): 115-121
get out and go hiking, walk around, carry stuff around, lift things, stretch and do yoga
eat well while you are camping, it definitely ups your energy and makes your trip more enjoyable. its also nice to come back from a holiday and feel better and not worse. take lots of meat and eggs, have a nice big protein rich breakfast, drink plenty of water and tea and don't eat until you are actually hungry again, being out without electricity and such makes it a great time to heed your bodies natural rhytms
Body weight workouts.
Like, protein , carbs and exercise are the three ingredients for muscle pretty much.
How to prevent Muscle Atrophy loss! Well I have the answer for you..You need to take Cherry Bark tincture. I have been using cherry bark tincture for 1 year now and have found that even with periods of no exercise that I have had no loss of muscle. I believe that the cherry bark tincture stimulates and creates muscle growth in the body with or without exercise. I make my own cherry bark and will explain how you can make a tincture. Obtain a two foot section of chery bark(cut off a branch) and peel away the top bark then cut away the inner bark as the inner bark contains the part of the tree that you need. Then store the inner bark in a glass jar containing 40 % alcohol such as gin or vodka. then shake the jar twice daily for a total of 28 days then it is safe to drink. You can take one to two teaspoons a day mixed with fruit juice. You may have incredible results and see a great increase in your muscle size.