{"id":1907,"date":"2022-11-04T11:58:22","date_gmt":"2022-11-04T11:58:22","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=1907"},"modified":"2022-11-11T10:21:19","modified_gmt":"2022-11-11T10:21:19","slug":"maintain-muscle-mass","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/udrzovat-svalovou-hmotu\/","title":{"rendered":"Zlat\u00e9 zp\u016fsoby, jak si udr\u017eet svalovou hmotu"},"content":{"rendered":"<p>Svalov\u00e1 hmota u lid\u00ed je p\u0159edur\u010dena faktory, jako je d\u011bdi\u010dnost, endokrinn\u00ed rozd\u00edly mezi pohlav\u00edmi a chronologick\u00fd v\u011bk. Chcete-li zv\u00fd\u0161it sv\u00e9 <a href=\"https:\/\/anabolic-coach.com\/cs\/prirustky-kosterniho-svalstva\/\" target=\"_blank\" rel=\"noopener\">svalov\u00e1 hmota<\/a>, mus\u00edte d\u011blat v\u011bci, kter\u00e9 pom\u00e1haj\u00ed sval\u016fm r\u016fst a j\u00edst v\u00edce kalori\u00ed, ne\u017e sp\u00e1l\u00edte. Ale pot\u00e9, co si vybudujete svaly, riskujete jejich ztr\u00e1tu, pokud je p\u0159estanete stimulovat nebo pokud v\u00e1\u0161 kalorick\u00fd p\u0159\u00edjem klesne pod v\u00e1\u0161 energetick\u00fd v\u00fddej. Se st\u00e1rnut\u00edm se tak\u00e9 sni\u017euje p\u0159irozen\u00e1 svalov\u00e1 hmota, kterou jste m\u011bli jako mlad\u00fd dosp\u011bl\u00fd. Abyste si udr\u017eeli pohyblivost, s\u00edlu a nez\u00e1vislost i s v\u011bkem, mus\u00edte si udr\u017eet svalovou hmotu.<\/p>\n<p><iframe title=\"P\u0159ehr\u00e1va\u010d videa YouTube\" src=\"https:\/\/www.youtube.com\/embed\/iOc6aKQxKcw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2><b>Tipy pro udr\u017een\u00ed svalov\u00e9 hmoty<\/b><\/h2>\n<p>Pokud chce\u0161 <a href=\"https:\/\/www.landmarkhealth.org\/resource\/five-ways-to-maintain-muscle-mass-as-you-age\/\" target=\"_blank\" rel=\"noopener\">udr\u017eovat svalovou hmotu<\/a> a neztratit to, m\u016f\u017eete tak u\u010dinit t\u00edm, \u017ee si vezmete k srdci tyto bodybuildingov\u00e9 tipy:<\/p>\n<ul>\n<li>Strava a cvi\u010den\u00ed jsou stejn\u011b d\u016fle\u017eit\u00e9.<\/li>\n<li>Pravideln\u011b zvedejte z\u00e1va\u017e\u00ed.<\/li>\n<li>Ujist\u011bte se, \u017ee m\u00e1te ve strav\u011b dostate\u010dn\u00e9 mno\u017estv\u00ed b\u00edlkovin.<\/li>\n<li>Jezte dostatek, abyste si udr\u017eeli energetickou hladinu.<\/li>\n<li>K dosa\u017een\u00ed optim\u00e1ln\u00edch v\u00fdsledk\u016f pou\u017e\u00edvejte kardiovaskul\u00e1rn\u00ed i silov\u00fd tr\u00e9nink.<\/li>\n<li>Ujist\u011bte se, \u017ee m\u00e1te dostatek sp\u00e1nku.<\/li>\n<\/ul>\n<h3><b>Zapojte se do silov\u00e9ho tr\u00e9ninku<\/b><\/h3>\n<p>P\u0159ibli\u017en\u011b na hranici 30 za\u017e\u00edv\u00e1me postupn\u00fd, ale trval\u00fd \u00fabytek svalov\u00e9 hmoty v d\u016fsledku st\u00e1rnut\u00ed. Sarkopenie, \u00fabytek svalov\u00e9 hmoty spojen\u00fd se st\u00e1rnut\u00edm, je poprv\u00e9 patrn\u00fd ve v\u011bku 40 let a pot\u00e9 se zrychluje a sni\u017euje svalovou hmotu o 30\u2013501 TP2T ve v\u011bku 80 let.<\/p>\n<p>Existuje cel\u00e1 \u0159ada prom\u011bnn\u00fdch, v\u010detn\u011b genetiky a \u017eivotn\u00edho stylu, kter\u00e9 p\u0159isp\u00edvaj\u00ed ke svalov\u00e9 atrofii. Kl\u00ed\u010dov\u00fdmi faktory jsou pokles pohlavn\u00edch hormon\u016f a \u00farovn\u011b fyzick\u00e9 aktivity, jak lid\u00e9 st\u00e1rnou. Pokud se budete udr\u017eovat fyzicky aktivn\u00ed, m\u016f\u017eete odd\u00e1lit nebo dokonce zastavit tento norm\u00e1ln\u00ed proces st\u00e1rnut\u00ed a poklesu. Zvedn\u011bte \u010dinky dvakr\u00e1t nebo t\u0159ikr\u00e1t t\u00fddn\u011b a ujist\u011bte se, \u017ee se zam\u011b\u0159\u00edte na v\u0161echny sv\u00e9 hlavn\u00ed svalov\u00e9 skupiny. Mezi sezen\u00edmi by ide\u00e1ln\u011b m\u011bly uplynout dva dny odpo\u010dinku.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1960 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training.jpg\" alt=\"\" width=\"750\" height=\"419\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training-561x313.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training-364x203.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3><b>V\u011bnujte pozornost p\u0159\u00edjmu b\u00edlkovin<\/b><\/h3>\n<p>Udr\u017eov\u00e1n\u00ed svalov\u00e9 hmoty ve vy\u0161\u0161\u00edm v\u011bku lze dos\u00e1hnout zdravou stravou a konzumac\u00ed p\u0159im\u011b\u0159en\u00e9ho mno\u017estv\u00ed b\u00edlkovin pro v\u00e1\u0161 stupe\u0148 fyzick\u00e9 aktivity. Pokud jste star\u0161\u00ed dosp\u011bl\u00fd, kter\u00fd si chce udr\u017eet svalovou hmotu, mus\u00edte ka\u017ed\u00fd den zkonzumovat alespo\u0148 0,8 gramu b\u00edlkovin na kilogram t\u011blesn\u00e9 hmotnosti, ide\u00e1ln\u00ed je 1,2 gramu na kilogram.<\/p>\n<p>Doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem b\u00edlkovin se vypo\u010d\u00edt\u00e1 vyn\u00e1soben\u00edm t\u011blesn\u00e9 hmotnosti osoby v libr\u00e1ch \u010d\u00edslem 0,45. Chcete-li z\u00edskat sv\u016fj denn\u00ed p\u0159\u00edjem b\u00edlkovin, vyn\u00e1sobte toto \u010d\u00edslo 1,2 (v gramech). R\u016fst a udr\u017eov\u00e1n\u00ed sval\u016f z\u00e1vis\u00ed na proteinu, proto\u017ee stimuluje bun\u011b\u010dn\u00e9 d\u011blen\u00ed a pom\u00e1h\u00e1 p\u0159i oprav\u011b tk\u00e1n\u00ed.<\/p>\n<p>N\u011bkolik studi\u00ed prok\u00e1zalo, \u017ee vysok\u00fd p\u0159\u00edjem b\u00edlkovin je nezbytn\u00fd pro udr\u017een\u00ed svalov\u00e9 hmoty ve st\u00e1\u0159\u00ed a p\u0159i diet\u00e1ch s omezen\u00fdm p\u0159\u00edjmem kalori\u00ed. Je b\u011b\u017en\u00e9, \u017ee star\u0161\u00ed lid\u00e9 konzumuj\u00ed b\u00edlkoviny nedostate\u010dn\u011b, co\u017e zvy\u0161uje jejich riziko nedostatku b\u00edlkovin.<\/p>\n<p>Krom\u011b toho je pravd\u011bpodobn\u00e9, \u017ee klesaj\u00edc\u00ed funkce st\u0159ev a bakterie p\u0159isp\u00edvaj\u00ed ke sn\u00ed\u017een\u00e9 absorpci b\u00edlkovin u star\u0161\u00edch osob. Abyste z\u00edskali pot\u0159ebn\u00e9 b\u00edlkoviny, m\u016f\u017eete do sv\u00e9ho j\u00eddeln\u00ed\u010dku p\u0159idat proteinov\u00fd pr\u00e1\u0161ek. Dopl\u0148ov\u00e1n\u00ed b\u00edlkovin m\u016f\u017ee pomoci star\u0161\u00edm lidem z\u00edskat mno\u017estv\u00ed b\u00edlkovin, kter\u00e9 pot\u0159ebuj\u00ed, aby jejich svaly neub\u00fdvaly.<\/p>\n<h3><b>Ne\u0161et\u0159ete kaloriemi<\/b><\/h3>\n<p>\u0158ekn\u011bme, \u017ee nep\u0159ij\u00edm\u00e1te dostatek kalori\u00ed z j\u00eddla a pit\u00ed, abyste udr\u017eeli svou v\u00e1hu v souladu s mno\u017estv\u00edm energie, kterou spot\u0159ebov\u00e1v\u00e1te p\u0159i b\u011b\u017en\u00fdch ka\u017edodenn\u00edch \u010dinnostech, jako je ch\u016fze, b\u011bh a zved\u00e1n\u00ed z\u00e1va\u017e\u00ed. To povede ke ztr\u00e1t\u011b sval\u016f a pravd\u011bpodobn\u011b i kostn\u00ed hmoty. Sledov\u00e1n\u00ed p\u0159\u00edjmu kalori\u00ed jako celku v\u00e1m m\u016f\u017ee pomoci udr\u017eet si svalovou hmotu. I kdy\u017e je p\u0159\u00edjem dostate\u010dn\u00e9ho mno\u017estv\u00ed b\u00edlkovin nezbytn\u00fd, zejm\u00e9na pro cvi\u010dence s tvrd\u00fdm j\u00e1drem, jako jsou atleti, p\u0159\u00edjem dostatku kalori\u00ed m\u016f\u017ee b\u00fdt je\u0161t\u011b d\u016fle\u017eit\u011bj\u0161\u00ed.<\/p>\n<p>Sacharidy jsou kl\u00ed\u010dov\u00e9, proto\u017ee v t\u011ble p\u016fsob\u00ed jako anabolick\u00fd stimul (budov\u00e1n\u00ed sval\u016f). Nedostatek dostate\u010dn\u00e9ho mno\u017estv\u00ed b\u00edlkovin m\u016f\u017ee v\u00e9st ke svalov\u00e9 atrofii. Dostatek v\u00fd\u017eivy je tak\u00e9 d\u016fle\u017eit\u00fd po tr\u00e9ninku. Vzestup inzul\u00ednu z p\u0159\u00edjmu b\u00edlkovin a sacharid\u016f do hodiny po tr\u00e9ninku a v p\u0159\u00edpad\u011b pot\u0159eby znovu pot\u00e9 m\u016f\u017ee pomoci s udr\u017een\u00edm sval\u016f a dokonce i s r\u016fstem.<\/p>\n<p>Abyste jako sportovec pod\u00e1vali co nejlep\u0161\u00ed v\u00fdkon, mus\u00edte naj\u00edt svou optim\u00e1ln\u00ed v\u00e1hu, sledovat sv\u016fj pokrok na v\u00e1ze a zm\u011bnit sv\u00e9 stravov\u00e1n\u00ed a <a href=\"https:\/\/anabolic-coach.com\/cs\/6-trenink-budovani-svalu-tajemstvi\/\" target=\"_blank\" rel=\"noopener\">v\u00fdcvik<\/a> n\u00e1vyky podle toho. Extr\u00e9mn\u011b aktivn\u00ed lid\u00e9 maj\u00ed v\u011bt\u0161\u00ed kalorickou pot\u0159ebu ne\u017e lid\u00e9 se sedav\u00fdm zam\u011bstn\u00e1n\u00edm.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1961 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h3><b>Prov\u00e1d\u011bjte cviky na podporu sval\u016f<\/b><\/h3>\n<p>Udr\u017eov\u00e1n\u00ed svalov\u00e9 hmoty je ovlivn\u011bno jak mno\u017estv\u00edm, tak povahou tr\u00e9ninku, kter\u00fd d\u011bl\u00e1te. Cvi\u010den\u00ed se z\u00e1t\u011b\u017e\u00ed je nezbytn\u00e9, jak jsme ji\u017e stanovili. Aerobn\u00ed cvi\u010den\u00ed je skv\u011bl\u00e9 pro va\u0161e srdce a m\u016f\u017ee v\u00e1m pomoci vyhnout se nemocem, ale pro zachov\u00e1n\u00ed va\u0161\u00ed svalov\u00e9 hmoty p\u0159\u00edli\u0161 nepom\u016f\u017ee. Ve skute\u010dnosti m\u016f\u017ee nadm\u011brn\u00fd vytrvalostn\u00ed tr\u00e9nink zp\u016fsobit svalovou atrofii, proto\u017ee t\u011blo shazuje nadbyte\u010dnou v\u00e1hu ve snaze b\u00fdt agiln\u011bj\u0161\u00ed a v\u00fdkonn\u011bj\u0161\u00ed.<\/p>\n<p>Lze v\u0161ak dos\u00e1hnout zv\u00fd\u0161en\u00ed va\u0161\u00ed schopnosti udr\u017eet svaly kombinac\u00ed odporov\u00e9ho tr\u00e9ninku a kardio aktivity nebo naopak. Ovliv\u0148uje tak\u00e9 to, jak\u00fd druh odporov\u00e9ho tr\u00e9ninku absolvujete. Pokud se sna\u017e\u00edte udr\u017eet svalovou hmotu p\u0159i sni\u017eov\u00e1n\u00ed kalori\u00ed, m\u016f\u017ee v\u00e1m pomoci zam\u011b\u0159en\u00ed na tr\u00e9nink ve stylu hypertrofie.<\/p>\n<p>Doporu\u010duje se zvedat z\u00e1va\u017e\u00ed alespo\u0148 t\u0159ikr\u00e1t t\u00fddn\u011b, p\u0159i\u010dem\u017e alespo\u0148 dva dny v t\u00fddnu jsou v\u011bnov\u00e1ny ka\u017ed\u00e9 oblasti t\u011bla. Abyste mohli st\u00e1le vid\u011bt p\u0159\u00edr\u016fstky nebo si udr\u017eet sou\u010dasnou \u00farove\u0148 svalov\u00e9 hmoty, budete muset zv\u00fd\u0161it frekvenci sv\u00fdch tr\u00e9nink\u016f a st\u00e1le v\u00edce p\u0159et\u011b\u017eovat svaly.<\/p>\n<h3><b>Uklidni se a chytni zav\u0159\u00edt oko<\/b><\/h3>\n<p>Zjednodu\u0161en\u011b \u0159e\u010deno, <a href=\"https:\/\/sportslabnyc.com\/sleep-muscle-recovery\/\" target=\"_blank\" rel=\"noopener\">sp\u00e1t<\/a> je obdob\u00edm obnovy. Hormony, jako je testosteron a lidsk\u00fd r\u016fstov\u00fd hormon, za\u010dnou pracovat na oprav\u011b a obnov\u011b va\u0161eho t\u011bla. Dostatek sp\u00e1nku v tomto procesu pom\u016f\u017ee. Proto\u017ee emo\u010dn\u00ed stres spou\u0161t\u00ed uvol\u0148ov\u00e1n\u00ed katabolick\u00fdch stresov\u00fdch hormon\u016f, co\u017e vede k je\u0161t\u011b v\u011bt\u0161\u00edmu po\u0161kozen\u00ed sval\u016f, je tak\u00e9 d\u016fle\u017eit\u00e9 v\u011bnovat \u010das relaxaci.<\/p>\n<p>Krom\u011b dobit\u00ed bateri\u00ed m\u016f\u017ee dobr\u00fd no\u010dn\u00ed odpo\u010dinek inspirovat ke zdrav\u011bj\u0161\u00edm rozhodnut\u00edm u j\u00eddeln\u00edho stolu. Krom\u011b toho je odpo\u010dinek nezbytn\u00fd pro rozvoj a \u00fadr\u017ebu sval\u016f. Hard gainery jsou takzvan\u011b ve sv\u011bt\u011b kulturistiky a silov\u00e9ho tr\u00e9ninku, proto\u017ee se nezd\u00e1, \u017ee p\u0159irozen\u011b nesou nebo snadno posiluj\u00ed svaly. N\u011bkter\u00fdm u\u0161\u00edm se to m\u016f\u017ee zd\u00e1t ur\u00e1\u017eliv\u00e9, ale je to my\u0161leno pouze jako konstatov\u00e1n\u00ed pravdy.<\/p>\n<p>V\u011bda klasifikuje p\u0159irozen\u011b huben\u00e9 lidi jako ektomorfy, zat\u00edmco mezomorfov\u00e9 maj\u00ed svalnat\u011bj\u0161\u00ed postavu. Je mo\u017en\u00e9, \u017ee endomorfov\u00e9 jsou p\u0159irozen\u011b baculat\u011bj\u0161\u00ed typy lid\u00ed. Ale nebojte se, mezi t\u00edm je spousta r\u016fzn\u00fdch barev a to, \u017ee jste ektomorf, neznamen\u00e1, \u017ee mus\u00edte z\u016fstat malink\u00fd nav\u017edy (i kdy\u017e, krom\u011b drog, ektomorf pravd\u011bpodobn\u011b nikdy nebude panem Universem).<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1962 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest.png\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest-561x315.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest-608x341.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2><b>Na z\u00e1v\u011br<\/b><\/h2>\n<p>Svalov\u00e1 hmota a rychlost a rozsah \u00fabytku svalov\u00e9 hmoty st\u00e1rnut\u00edm z\u00e1vis\u00ed na \u0159ad\u011b faktor\u016f. Va\u0161e riziko ztr\u00e1ty svalov\u00e9 hmoty v\u0161ak lze sn\u00ed\u017eit \u00fapravou stravy, cvi\u010debn\u00edho programu a dal\u0161\u00edch aspekt\u016f ka\u017edodenn\u00ed rutiny. Udr\u017een\u00ed va\u0161eho<a href=\"https:\/\/anabolic-coach.com\/cs\/jak-kulturiste-rychle-ziskat-svaly-rychle\/\" target=\"_blank\" rel=\"noopener\"> svaly siln\u00e9<\/a> je z\u00e1sadn\u00ed pro nez\u00e1visl\u00fd a zdrav\u00fd \u017eivot i ve st\u0159edn\u00edm a zlat\u00e9m v\u011bku. Pokud dok\u00e1\u017eete udr\u017eet sv\u00e9 svaly siln\u00e9 i s p\u0159ib\u00fdvaj\u00edc\u00edm v\u011bkem, budete m\u00edt mnohem v\u011bt\u0161\u00ed \u0161anci u\u017e\u00edt si pohodln\u00e9 a napl\u0148uj\u00edc\u00ed st\u00e1\u0159\u00ed. Tak\u00e9 se nev\u00e1hejte poradit se sv\u00fdm l\u00e9ka\u0159em, pokud m\u00e1te obavy z \u00fabytku sval\u016f.<\/p>","protected":false},"excerpt":{"rendered":"<p>Svalov\u00e1 hmota u lid\u00ed je p\u0159edur\u010dena faktory, jako je d\u011bdi\u010dnost, endokrinn\u00ed rozd\u00edly mezi pohlav\u00edmi a chronologick\u00fd v\u011bk. Chcete-li zv\u00fd\u0161it svalovou hmotu, mus\u00edte d\u011blat v\u011bci, kter\u00e9 pom\u00e1haj\u00ed sval\u016fm r\u016fst a j\u00edst v\u00edce kalori\u00ed, ne\u017e sp\u00e1l\u00edte. Ale pot\u00e9, co si vybudujete svaly, riskujete jejich ztr\u00e1tu, pokud je p\u0159estanete stimulovat nebo pokud [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/udrzovat-svalovou-hmotu\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":1980,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70,69],"tags":[],"class_list":{"0":"post-1907","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Golden Ways to Maintain Muscle Mass - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"To increase your muscle mass, you need to do things that help muscles grow and eat more calories than you burn. 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