Maintaining Muscle Mass

Hello Readers,

In this article, I will be discussing the time frame of muscle degradation, how to combat it, my guide, coronavirus stimulus plan and then briefly overview the market.

Key points

  • Muscle decay starts to occur after 3 weeks, a significant increase is observed after 6 weeks.
  • Incorporating a high protein diet will reduce the rate at which your muscle decays.
  • Fitness guide, regime layout, and suggestions.
  • Congress reached a bipartisan deal over the coronavirus stimulus plan. Restrictions have been placed on senior officials and the president. Preventing them from receiving loans related to the business aid package.
  • A brief summary of the market, current trend indications and how the stimulus plan has affected the market.

Muscle Retention

Odds are you are worried about your gym closing. Which is why you have been searching up ideas on what to do when it is not available.

The change of pace from active to sedentary will have a major impact on your overall health. To remain positive in light of these events, you have to be proactive in setting up a new regime.

You are most likely not going to lose that much muscle mass if you are inactive for a month. However, if you are someone with higher muscle mass than the average person. Odds are, you will notice a significant decrease in muscle strength after six weeks.

According to a study performed by the University of Copenhagen in 2015, scientists found that inactivity for two weeks results in a 33% decrease of leg muscle strength.

The study also states that younger people lose twice as much muscle mass while remaining inactive. It is expected that if you have more muscle mass, you will lose it at a much faster pace compared to someone who has less muscle mass.

Photo by Scott Webb on Pexels.com

In Ogasawara’s study, they found supporting evidence that you can be detrained up to three weeks as well. The key difference is that they were noticing the trend of muscle decay to take place at 6 weeks and increasing rapidly afterward.

Time span for muscle decay to take place

To recap, if you are concerned about losing muscle within the next month. Don’t stress too much about it. Instead, take the necessary steps in reducing the decay rate.

You will most likely have to change your caloric intake, workout routines, and limit consumption of processed foods.

Diet plan

Your priorities should be to continue incorporating whole foods, non-processed foods, and potentially lowering your carbohydrates intake.

There has always been a limiting factor when it comes to eating healthy. Whether it be the fact that it is expensive or not tasty, I think in light of recent events, everyone can benefit from meal planning.

If you can go to your nearest grocery store or Costco. I recommend stocking up on frozen chicken breast and greens. Chicken breast is one of the best sources for protein if you are in search of adding something to your meals.

According to a study in 2019, scientists found that meeting your daily protein intake is essential to maintaining muscle mass.

While it might be difficult to asses how much protein you would need. The general consensus is to consume 1 gram of protein per lb of body weight. This will vary depending on your level of activity.

Photo by Foodie Factor on Pexels.com

In a study performed at NCBI, scientists found that a higher protein diet, helps you reduce your caloric intake throughout the day. As you are fuller, which will help reduce unnecessary snacking.

If you find yourself curious about protein intake, I highly encourage you to give this article a read. They thoroughly explain how proteins work, supplements, and diet plans.

Fitness Guide

In this guide, I will be breaking down a routine that I do to maintain a healthy lifestyle without gym equipment. The workout is targeted towards anyone who is unable to go to the gym and is in search of a routine capable of maintaining their current muscle mass.

Disclaimer: I am not an expert when it comes to training or dieting, just your casual guy who likes to stay fit.

Cardio workout (Tuesday & Wednesday)

  • half-mile jog (Warm-up)
  • 50-meter sprint 8x
  • 75-meter sprint 4x
  • 100-meter sprint 2x
  • 200-meter sprint 1x

Cardio workout (Saturday)

  • half-mile jog (Warm-up)
  • 400-meter sprint 4x
  • Broken 500-meter sprint 3x (Sprint 300, rest 1 minute, sprint 200, rest 5 minutes)
  • 200-meter sprint 1x

Now, I do know that in some states there is a mandatory shelter in place. If that happens to be the case in your state, then I recommend adding two more sets on top of the other workouts. This way, you will still get in a rigorous workout, generally by the 5th set you are burnt out.

Note: Saturday’s workout is for experienced runners if you find it too difficult. Continue running with Tuesday/Wednesday’s routine.

Leg workout (Repeat 4x)

  • Squats 15x
  • Jumping squats 15x
  • Lunges 15x
  • Jumping squats 5x
  • Sprint 20m 2x
  • Rest for 3 minutes

I believe the leg workout is the one that anyone can perform without any major problems as it only requires a little bit of space for the sprinting portion. It is important to do these with correct form to prevent injury and for proper muscle activation.

Chest/Triceps workout (Repeat 5x)

  • Diamond push-ups 15x
  • Dips 20x
  • Regular push-ups 20x

Back workout (Repeat 5x)

  • Pull-ups 20x

Abs workout (1x at the end of each workout)

  • Crunches 50x
  • Bicycles 25x
  • Leg raises 20x
  • Toe touches 20x
  • Russian twist 50x
  • Plank 1 minute

I do this routine at the end of every workout. After doing it the first time, you’ll immediately feel your abs sore the next day. I encourage you to do the bicycles slowly, as it should be the hardest part of this routine.

To give a clear picture of what my week generally looks like, you can follow along with this regime.

  • Monday: back/chest & abs
  • Tuesday: cardio/legs & abs
  • Wednesday: cardio/legs and abs
  • Thursday: back/chest & abs
  • Friday: 1 mile run & abs
  • Saturday: Cardio and abs
  • Sunday: Rest

To clarify, this will not give you any ridiculous results like weightlifting or powerlifting. However, it will keep your muscles stimulated with some type of activity, reducing the amount of muscle loss that you would get if you were inactive.

There are a lot of resources out there that I often visit to add to my routine. I recommend checking out these YouTube channels for detailed information on body development, strength training, and other fitness plans.

These are just a few of many channels that provide excellent content for anyone looking to change up their workout routines. The workouts that they create are supported by scientific articles to maximize your muscle growth and reducing injuries.

Stimulus Plan Changes

In my previous article, there was a lot of information covering how the government plans on rebounding the economy. In this week’s news, a bipartisan deal has been met and the vote will take place on 3/25/2020.

Photo by Aaron Kittredge on Pexels.com

Negotiations changed the total amount from $1 trillion to $2 trillion. The concessions that are being provided have had their provisions revised.

The hardest fought concession was for businesses. According to The New York Times, Democrats insisted on stricter oversight, in the form of an inspector general and a five-person panel appointed by Congress, lawmakers said. Republicans agreed on the sentiment, also requiring companies to stop stock buybacks for as long as they were receiving the aid, plus an additional year.

Democrats would further push for restrictions on senior officials and the President as ineligible to receive these loans.

Here are some details, according to Bloomberg News.

  • About $500 billion can be used to back loans and assistance to companies, as well as state and local governments.
  • More than $350 billion to aid small businesses.
  • $150 billion to hospitals and other health-care providers for equipment and supplies.
  • Direct payments in early April to lower and middle-income Americans of $1,200 for each adult, as well as $500 for each child. Senate Minority Leader Chuck Schumer said checks would be cut April 6.
  • Unemployment insurance extension to four months, plus an extra $600 weekly, with more workers eligible.
  • States get $400 million in election assistance for 2020 voting amid the Coronavirus pandemic, allowing them to increase the ability to vote by mail, expand early voting and online registration.

Stock Market Resurgence

As of 3/25/2020, the market has sprung back up from 52 week low of 18,591 to an impressive 21,200.

Comparing this to last week, the DJIA is up 5.3% from March 19th 2020.

DJIA is up 5.3% from last week’s 52 week low.

Although there are many factors when it comes to causing the DJIA to rise. I strongly believe it is due to Congress reaching a bipartisan agreement on the coronavirus stimulus plan. This is a great step forward to helping the economy and curving the financial restrictions placed on many unemployed Americans.

In the coming weeks, I am expecting the volatility to remain the same. In many states, we have not experienced the peak of this pandemic. Similarly, studies have indicated the US is going to be the next epicenter of this pandemic as China is confirming that the rate of infections has reduced.

Uncertainty like this will continue to cause the market to be volatile. I believe that stocks related to video conferences, grocery stores and cure manufacturing companies will continue to see positive returns for the time being.

For more information about SARS-CoV-2, refer to the CDC’s website here.

Thank you for taking the time to read through my article. I hope everyone continues to stay safe and healthy.

Feel free to contact me if you have any suggestions, feedback, or would like to discuss anything.

Email: Smai31@uw.edu

Edit: Last edited 3/26/2020, included Calisthenicmovement to list of recommended channels. Excellent channel for proper body weight training.

Published by Steven Mai

Hello! My name is Steven Mai and I am currently enrolled at University of Washington. My interests are business, investments, financing, and personal development. I hope through this journey I will be able to enhance my skills as a writer and share my ideas on a public platform and gain the necessary skills in life through interactions with the community.

6 thoughts on “Maintaining Muscle Mass

  1. Nice content! Good suggestions on where to get further info as well. Another channel that I’d suggest is Calisthenicmovement. It’s a good compliment to the other channels because they do a really good job of highlighting form mistakes, increasing mobility, and reducing risk of injury.

    Liked by 1 person

  2. I’ve done this leg workout at a local park this past Tuesday because of how nice the weather is, lemme tell ya this workout may seem easy but it’ll burn your legs out! Thanks Steven!

    Liked by 1 person

  3. This is fantastic content Steven. Thank you for providing straight forward article about how I can maintain the muscle I’ve gain over the past few months. Not being able to go to the gym has been a huge deterrent for me keep up with my regular routine and workouts. Thank’s again Steven.

    Liked by 1 person

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