A lot of guys are doing things every day that is actually causing them to lose muscle even though their goal is to put on more muscle.
Personally, we don’t know anyone who actually wants to lose muscle mass – at worst they want to maintain their current physique.
The worst thing is that a lot of these behaviors are unconscious – they don’t realize that it is stopping them from making gains or even reversing their gains!
Check out the list below for 6 ways to make sure you lose all that muscle you worked so hard to build up.
1 – Eat a Lot of Junk Food
If you go to a lot of fast food restaurants and allow yourself frequent cheat meals (3-4 times per week) you will definitely make it hard to maintain that precious muscle mass.
The problem with eating junk food is that it makes you want to eat even more of it.
However, if you limit it or eliminate it completely you won’t crave it anymore.
While there are definitely bodybuilders out there who can eat as much junk as they want and still maintain a great physique, those guys are far and few between.
They have rare bodybuilding genetics that allows them to make gains on just about any diet.
If you are reading this article chances are you aren’t one of those guys (don’t worry, neither are we). That means you will need to be extra careful about what you are putting into your body.
If you think your poor diet might be holding you back, take some time to write out everything you eat in a week.
Chances are you will see a lot of fast food, junk and other processed foods.
What percentage of your meals consist of lean protein, complex carbs and healthy dietary fats?
Instead of going to Wendy’s every day for lunch, try preparing your meals at home.
They should be designed around chicken breast, veggies, healthy fats (olive oil, fish, nuts), cottage cheese, etc.
Eliminate as many foods as possible that are made up of chemicals and preservatives.
Having said that, you can definitely give yourself the occasional cheat meal – just make sure it’s no more than twice each week.
2 – Don’t Take Lifting Seriously
When you go to the gym do you take your workouts seriously or do you half-ass it?
Do you talk to a bunch of people between sets or do you focus on your next set?
Are you following a strict, well-designed resistance training program or do you just show up at the gym and do whatever you feel like?
Have you been doing the same workout for years or are you changing things up periodically?
If you aren’t fully present when it comes to your workouts your results will suck.
You need to make sure you are focusing on every single rep and trying to establish that mind muscle connection.
Also, make sure each set uses good form rather than sloppy reps.
Now, we aren’t saying you can’t talk with anyone at the gym.
Don’t be one of those weird anti-social dudes that can’t even maintain a conversation.
Having said that, remember why you bothered to go to the gym.
Focus on each rep, record your results and always give it 100%.
If you don’t have a proven workout routine to follow you can download our proven workout routine for free here.
This routine is similar to something a personal trainer will charge $200 for.
3 – Stay Out Late Drinking Every Night
While going out for some drinks is a great way to socialize or hook up with a girl, it’s not going to help you in the gym.
We aren’t saying you should never have another sip of alcohol – but you definitely don’t want to be staying out late several nights per week drinking.
You won’t have the energy to power though those difficult workouts – particularly leg day.
Also, you have to remember that your body produces most of its testosterone and does most of the recovery work while sleeping.
If you substitute sleep with late night drinking you won’t give your body the time it needs to perform essential functions.
You need to ask yourself what’s more important to you – building a great body or drinking?
If you decide improving your physique is top priority, then cut down on the number of nights you go out.
Additionally, when you do go out try drinking less.
Also, make sure you drink plenty of water to help offset the dehydrating effect of alcohol.
You can also go out and skip the alcohol – your friends shouldn’t give you a hard time if they understand what you are working towards.
4 – Make Excuses
Most people who fail at the gym tend to follow the same trend.
They start out by going regularly and are very enthusiastic.
Then one day they feel tired and decide they won’t go to the gym – instead they say they will go tomorrow.
Then tomorrow comes around and they make the same excuse again.
Before they know it, they haven’t been to the gym in weeks.
Look guys, the easiest way to avoid falling into this trap is to know it’s going to happen.
You aren’t always going to feel like going to the gym – even the top bodybuilders in the world get lazy.
The key to making sure you keep making gains is to push through this feeling and go anyway.
The more you get into the routine of going to the gym on certain nights of the week, the less likely you will be to give up on your commitment.
Try to schedule your workouts ahead of time considering which nights you will feel the most energetic.
For example, if you know you usually feel very tired on Fridays then don’t schedule your workouts on that night.
5 – Hate Working Out
Do you dread going to the gym every day?
If you think about how much you don’t want to work out hours before you even get to the gym, don’t be surprised if your workouts suck.
When people don’t enjoy something, they tend not to give a good effort.
That means skipping leg work, cutting your cardio sessions short and not pushing to progressively overload the muscles.
Eventually this leads to skipping workouts and giving up on lifting all together.
If you haven’t take a week off from the gym in a while, give yourself a break.
A lot of times the reason people dread going to the gym is because their body is trying to tell them something – it needs a break.
Every 6-8 weeks you should give your body a 1-week break from the gym in order to get back to 100%.
While some people might worry, it will mess up their progress in reality it will get your body ready to work even harder when you get back.
Another thing you will want to look at doing is modifying your program.
If you have been doing the same routine for over a year, it’s quite easy to become fatigued from your program – not to mention it probably isn’t that effective anymore.
Changing your workouts might be all you need to motivate you to get back in the gym.
6 – Reduce your Testosterone Levels
The easiest way to mess up your body composition is to let your testosterone levels slip.
Many people don’t realize that having low testosterone results in increased fat storage, muscle loss and low energy levels.
If you think your testosterone levels might be low you can easily get a test done at your doctor’s office.
However, even if your levels are normal you would definitely benefit from increasing them further.
In addition to building more muscle mass and carrying less bodyfat, increasing your testosterone levels will give you more energy, confidence and ambition.
Fortunately, there are a number of ways you can increase your testosterone levels.
First of all, you should already be working out regularly with compound exercises and eating a clean diet.
Second, you will want to figure out what areas in your life are giving you the most stress and fix them.
Finally, make sure you are getting plenty of sleep.
Your body produces the most testosterone while sleeping, so if you are cutting your shut-eye short you aren’t giving your body the time it needs to increase t-levels.
You can maximise your natural ability to produce testosterone by taking in a supplement that is specifically designed to do so.
They are called testosterone boosters and gave gained a lot of popularity amongst athletes and bodybuilder in recent years.
We have made a complete guide on the best testosterone boosters on the market.
Make sure to give our guide a read before spending your hard earned money on a supplement that won’t even work.