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hello my name is natasha i'm a my
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protein pt and welcome to this video so
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we are talking about how to maintain
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muscle mass when the motivation goes
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there are lots of reasons why our
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motivation fades it's quite natural for
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it to fluctuate one day it's up one day
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it's down what we want to do though is
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firstly validate those feelings and
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secondly put in the effort to make sure
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all of the benefits we've achieved from
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our fitness journey so far so muscle is
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quite important and the majority of
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questions arise about how we can
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maintain this muscle mass now i just
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want to clarify something so mass size
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strength we can categorize
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mass and size into one box
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however that does not equate to strength
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and you will see changes as you progress
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throughout that fitness journey so
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muscle needs two things we need an
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external stimulus and we also need
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something internal when i talk about
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internal i'm talking about food
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nutrition and of course
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protein so the external stimulus we can
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dedicate to training when you train when
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you lift a weight you're creating micro
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trauma within those muscle fibers and
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you're promoting a period of adaptation
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adaptation for size adaptation for
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strength at the same time we need to
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fuel that and maintain that process and
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that's through your protein intake
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scientific studies actually show that an
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increase in protein intake coupled with
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resistance training actually promotes
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muscle growth so we have established two
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important elements right training
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nutrition let's take nutrition first so
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when that motivation has gone from
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training you're trying to maintain
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your physique one of the things you need
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to think about is your daily calorie
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intake you may have heard this from
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other videos but once again we go back
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to our maintenance if we eat the right
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amount of calories per day we can
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maintain a stable physique if we eat too
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many then we'll put on weight and if we
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don't eat enough then we will lose some
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weight so whilst your motivation has
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gone from training the advice is to
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track your nutrition identify your
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maintenance calorie intake
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stick to it create a plan now
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furthermore we need to think about our
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you've come here to find out about
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maintaining muscles so of course we're
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going to think about our protein right
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so do you know how much protein you need
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well the recommendation says that we
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need about one gram per one pound of
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body weight so again this might be
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another calculation that you need to do
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so carbs they are absolutely important
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but here's the thing if we don't match
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our intake to our output and we've
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reduced training because of this lack of
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motivation then what we'll see is the
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carbs are stored as glycogen and
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could result in an increase in our body
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fat percentage so when it comes to
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nutrition work out what you need this is
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where i find that a protein shake is
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quite helpful because it ensures that my
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protein stays high but whatever your
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dietary requirements are whether you're
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vegan whether you're a meat eater work
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out those macros and stick to it now
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training so you know that classic quote
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if you don't use it then you lose it so
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it doesn't mean that your muscle mass is
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just going to deteriorate in one week
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scientific studies have shown when
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athletes stop training
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within two to three weeks there is a
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reduction in both muscle size and
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strength obviously this depends on each
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individual person however the message
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here is doing something is better than
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not doing anything at all so when the
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motivation goes from training let's
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think about some of the small things we
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can do to stay active challenge yourself
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to take the stairs instead of the lift
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go for a bike ride walk to the shops
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carry the shopping home i would also say
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at a time where motivation may be low it
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is okay to see changes to your physique
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it's just a process you can get where
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you need to go and you just need to
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reset some of your goals so lots of
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motivation is quite normal i've been
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there i understand the thing is
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everybody has different lifestyle
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commitments your body may be trying to
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tell you something at this period of
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time or maybe you just need to have a
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change in stimulus so when the
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motivation goes from training remember
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there's two main things that we need to
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activity and nutrition get those
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maintenance calories down
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calculate your macros for your protein
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your carbs and your fats keep your
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protein high remember to fuel those
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muscles when it comes to activity
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remember something is better than
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nothing set some new goals challenge
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yourself into something new
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remember the worst workout that you can
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do is the one that you didn't do so i've
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been natasha thank you for watching this
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if you have any questions you can always
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drop them in the comments and as always
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remember to like and subscribe to the my
