Seven reasons why you're losing muscle mass, even though you're "torturing yourself" in the gym

There are many reasons to increase muscle mass, from better body support to improving appearance.

Therefore, there are many studies that focused on strengthening muscles by examining a diet that protects muscles and burns fat, exercise that helps build muscle, but also its frequency.

But what is the fault and despite efforts, muscle mass is receding? Nutritionist Mary Sabat, along with physical therapist Michael Masi, list the eight most likely reasons why we don't achieve our goals.

Calorie restriction

The main mistake in the fight against body weight is uncontrolled calorie restriction. "Excessive calorie restriction can lead to muscle loss because the body begins to break down muscle tissue for energy when it does not get enough calories from food," explains Sabat.

Intense stress

Chronic stress increases the production of cortisol, a hormone that can inhibit muscle growth when it's at high levels for long periods, explains Sabat.

Rapid weight loss

Rapid weight loss, especially without proper nutrition, will reduce fat, but also a lot of muscle mass. According to Sabat, this shock will force the body to meet its energy needs through fat and muscle.

Insufficient movement

According to the National Academy of Sports Medicine, prolonged inactivity is the number one cause of muscle wasting. “Inactivity reduces muscle use and stimulation, causing muscle fibers to weaken and shrink over time,” explains Sabat.

Protein deficiency

Protein is necessary for muscle maintenance and rebuilding. A lack of this macronutrient can gradually lead to stunted growth or even muscle loss, even if you're "torturing" yourself in the gym.

A little sleep

As with any other bodily function, sleep is essential for muscle recovery. Insufficient sleep disrupts the regulation of growth hormone and testosterone, which play a key role in muscle recovery.

Training the same muscle group

According to experts, focusing on one muscle group results in muscle fatigue and a reduction or loss of what you have gained.