Having more muscle mass and less body fat percentage is very beneficial for your health. What is more, a muscular body with a low-fat % looks always very sexy and attractive. Therefore, you will never find a person who wants to have some fat. Gaining muscles and losing fat is the ultimate fitness goal of everyone who spends some time in the gym.
Usually, there are two phases in bodybuilding. Bulking is the first phase. This is a stage when you gain muscles. No doubts, it is absolutely impossible to gain muscles without gaining some fat. No matter how clean you eat, at the end of your bulking, you will also gain some fat. Now, when your bulking season is over and you are satisfied by the muscle mass you have gained, you will definitely want to get rid of that fat mass you have gained. This is when your cutting phase will start.
It is always easy to preserve and maintain your muscle mass while bulking. During this phase, your muscle mass increases. Therefore, there is no need to worry about maintaining your muscle mass while bulking. No matter how stable your life is, there will be days when you are not able to train on a regular basis. These days, you will forget about the idea of increasing your muscle mass. During this period of time, you will worry about maintaining your muscles. It is very difficult to get rid of fat. On the opposite side, it is extremely easy to lose all your muscles within a very short period of time. This is a big problem. You spend a lot of time in the gym training, you have 5 meals a day, and you take care of your sleep to gain some muscles. Then, within a short span of time, you can lose all your hardly gained muscles. Now, I am going to give you some incredible tips on how to maintain your muscle mass while not training three times a week.
TRAIN AT LEAST ONCE IN A WEEK
Nowadays, I do not train three days a week. It has been more than a month since I started training only once in a week. This is not to say that my bulking phase has finished. In the beginning of January, I am going to start training three days a week. Thus, my bulking phase will continue after two weeks.
Some people are assured that maintaining muscle mass requires at least three days of training in a week. This assumption is absolutely wrong. I made a good research on the topic. It is absolutely clear that one day of training in the gym is enough to maintain your muscles. Of course, you won't gain new muscle while training only once per week. However, this training frequency will let you preserve your muscles.
Let me tell you about my personal experience. As I told before, now, I train only once in a week. So far, my overall body weight has not decreased. My muscle mass remains the same. I have not lost even a pound of my muscles. What is more, my strength is still the same. I have not become weaker.
If you do not train at all, you will definitely lose some of your muscles and strength in a short span of time. When it comes to maintaining muscles, we know such a popular saying: "Use it or lose it!" Hence, if you do not use your muscles, you will lose them very soon. When your CNS (Central Nervous System) spots the reduced physical activity of your body, it will send a signal for the muscles to shrink. Then, you will start losing your hardly gained muscles. Train at least once a day to keep your muscles safe.
PAY ATTENTION TO YOUR DIET
You already know that when you consume more calories than you spend, you will gain weight. Also, when there is a calorie surplus, your body will be able to build muscles. On the other hand, when you burn more calories than you consume, you will start losing weight. Some of this weight will be fat, and of course, you will lose some muscle mass. To maintain your muscle mass, you will need to get a sufficient amount of calories to maintain your muscles and weight. Depending on your body weight and your daily activity, you will need at least 2K or 2.5K calories a day. If you burn more calories than you get, you will lose some of your muscle mass. During the bulking cycle, most of us will need at least 4K calories a day. Even if you do not train three times a week, your body will still burn calories in order to maintain your body's normal activity.
Finally, there are no many things you have to do in order to maintain your muscle mass while not training regularly. Train once a week and consume enough calories. These are the only things you will need to preserve your hardly gained muscles.