{"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\/fr\/maintenir-la-masse-musculaire\/","title":{"rendered":"Les meilleures fa\u00e7ons de maintenir la masse musculaire"},"content":{"rendered":"<p>La masse musculaire chez l&#039;homme est pr\u00e9d\u00e9termin\u00e9e par des facteurs tels que l&#039;h\u00e9r\u00e9dit\u00e9, les diff\u00e9rences endocriniennes entre les sexes et l&#039;\u00e2ge chronologique. Pour augmenter votre <a href=\"https:\/\/anabolic-coach.com\/fr\/gain-de-masse-musculaire-squelettique\/\" target=\"_blank\" rel=\"noopener\">masse musculaire<\/a>, vous devez faire des choses qui aident les muscles \u00e0 se d\u00e9velopper et \u00e0 manger plus de calories que vous n&#039;en br\u00fblez. Mais apr\u00e8s avoir construit du muscle, vous risquez de le perdre si vous arr\u00eatez de le stimuler ou si votre apport calorique tombe en dessous de votre d\u00e9pense \u00e9nerg\u00e9tique. La masse musculaire naturelle que vous aviez en tant que jeune adulte diminue \u00e9galement avec l&#039;\u00e2ge. Pour conserver votre mobilit\u00e9, votre force et votre ind\u00e9pendance en vieillissant, vous devez conserver votre masse musculaire.<\/p>\n<p><iframe title=\"Lecteur vid\u00e9o YouTube\" src=\"https:\/\/www.youtube.com\/embed\/iOc6aKQxKcw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2><b>Conseils pour maintenir la masse musculaire<\/b><\/h2>\n<p>Si vous <a href=\"https:\/\/www.landmarkhealth.org\/resource\/five-ways-to-maintain-muscle-mass-as-you-age\/\" target=\"_blank\" rel=\"noopener\">maintenir la masse musculaire<\/a> et ne pas le perdre, vous pouvez le faire en prenant \u00e0 c\u0153ur ces conseils de musculation :<\/p>\n<ul>\n<li>L&#039;alimentation et l&#039;exercice sont tout aussi cruciaux.<\/li>\n<li>Soulevez des poids r\u00e9guli\u00e8rement.<\/li>\n<li>Assurez-vous d&#039;avoir suffisamment de prot\u00e9ines dans votre alimentation.<\/li>\n<li>Mangez suffisamment pour maintenir votre niveau d&#039;\u00e9nergie.<\/li>\n<li>Utilisez \u00e0 la fois l&#039;entra\u00eenement cardiovasculaire et la musculation pour obtenir des r\u00e9sultats optimaux.<\/li>\n<li>Assurez-vous de dormir suffisamment.<\/li>\n<\/ul>\n<h3><b>S&#039;engager dans l&#039;entra\u00eenement en force<\/b><\/h3>\n<p>\u00c0 environ 30 ans, nous constatons une diminution progressive mais constante de la masse musculaire due au vieillissement. La sarcop\u00e9nie, la perte de masse musculaire associ\u00e9e au vieillissement, est d&#039;abord perceptible vers l&#039;\u00e2ge de 40 ans et s&#039;acc\u00e9l\u00e8re \u00e0 partir de l\u00e0, r\u00e9duisant la masse musculaire de 30 \u00e0 50% \u00e0 l&#039;\u00e2ge de 80 ans.<\/p>\n<p>Il existe une vari\u00e9t\u00e9 de variables, y compris la g\u00e9n\u00e9tique et les choix de mode de vie, qui contribuent \u00e0 l&#039;atrophie musculaire. Les principaux facteurs sont une baisse des hormones sexuelles et des niveaux d&#039;activit\u00e9 physique \u00e0 mesure que les gens vieillissent. Si vous restez physiquement actif, vous pouvez retarder ou m\u00eame arr\u00eater ce processus normal de vieillissement et de d\u00e9clin. Soulevez des poids deux ou trois fois par semaine et assurez-vous de cibler tous vos principaux groupes musculaires. Deux jours de repos devraient id\u00e9alement s&#039;\u00e9couler entre les s\u00e9ances.<\/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>Faites attention \u00e0 votre apport en prot\u00e9ines<\/b><\/h3>\n<p>Le maintien de la masse musculaire \u00e0 mesure que vous vieillissez peut \u00eatre accompli en adoptant une alimentation saine et en consommant la quantit\u00e9 appropri\u00e9e de prot\u00e9ines pour votre degr\u00e9 d&#039;activit\u00e9 physique. Si vous \u00eates une personne \u00e2g\u00e9e qui souhaite conserver sa masse musculaire, vous devez consommer au moins 0,8 gramme de prot\u00e9ines par kilogramme de poids corporel chaque jour, et 1,2 gramme par kilogramme est id\u00e9al.<\/p>\n<p>L&#039;apport quotidien recommand\u00e9 en prot\u00e9ines est calcul\u00e9 en multipliant le poids corporel d&#039;une personne en livres par 0,45. Pour obtenir votre apport quotidien en prot\u00e9ines, multipliez ce chiffre par 1,2 (en grammes). La croissance et l&#039;entretien des muscles d\u00e9pendent des prot\u00e9ines, car elles stimulent la division cellulaire et aident \u00e0 la r\u00e9paration des tissus.<\/p>\n<p>Plusieurs \u00e9tudes ont montr\u00e9 qu&#039;un apport \u00e9lev\u00e9 en prot\u00e9ines est n\u00e9cessaire pour maintenir la masse musculaire \u00e0 mesure que les gens vieillissent et lors de r\u00e9gimes hypocaloriques. Il est courant pour les personnes \u00e2g\u00e9es de sous-manger des prot\u00e9ines, ce qui augmente leur risque de p\u00e9nurie de prot\u00e9ines.<\/p>\n<p>De plus, il est probable que le d\u00e9clin de la fonction intestinale et des bact\u00e9ries contribue \u00e0 une diminution de l&#039;absorption des prot\u00e9ines chez les personnes \u00e2g\u00e9es. Pour vous aider \u00e0 obtenir les prot\u00e9ines dont vous avez besoin, vous pouvez ajouter de la poudre de prot\u00e9ines \u00e0 votre alimentation. Une suppl\u00e9mentation en prot\u00e9ines peut aider les personnes \u00e2g\u00e9es \u00e0 acqu\u00e9rir la quantit\u00e9 de prot\u00e9ines dont elles ont besoin pour emp\u00eacher leurs muscles de s&#039;affaiblir.<\/p>\n<h3><b>Ne l\u00e9sinez pas sur les calories<\/b><\/h3>\n<p>Disons que vous ne consommez pas suffisamment de calories provenant des aliments et des boissons pour maintenir votre poids en ligne avec la quantit\u00e9 d&#039;\u00e9nergie que vous utilisez dans des activit\u00e9s quotidiennes normales comme marcher, courir et soulever des poids. Cela entra\u00eenera une perte musculaire et, tr\u00e8s probablement, osseuse. Garder un \u0153il sur votre apport calorique dans son ensemble peut vous aider \u00e0 maintenir votre masse musculaire. Bien qu&#039;il soit n\u00e9cessaire d&#039;obtenir suffisamment de prot\u00e9ines, en particulier pour les sportifs endurcis comme les athl\u00e8tes, il peut \u00eatre encore plus important d&#039;obtenir suffisamment de calories.<\/p>\n<p>Les glucides sont cruciaux car ils agissent comme un stimulus anabolique (renforcement musculaire) dans le corps. Le manque de prot\u00e9ines suffisantes peut entra\u00eener une atrophie musculaire. Obtenir suffisamment de nutrition est \u00e9galement crucial apr\u00e8s une s\u00e9ance d&#039;entra\u00eenement. Une augmentation de l&#039;insuline due \u00e0 la consommation de prot\u00e9ines et de glucides dans l&#039;heure qui suit une s\u00e9ance d&#039;entra\u00eenement, et de nouveau apr\u00e8s si n\u00e9cessaire, peut aider au maintien des muscles et m\u00eame \u00e0 la croissance.<\/p>\n<p>Pour donner le meilleur de vous-m\u00eame en tant qu&#039;athl\u00e8te, vous devez trouver votre poids optimal, surveiller vos progr\u00e8s sur la balance et modifier votre alimentation et <a href=\"https:\/\/anabolic-coach.com\/fr\/6-secrets-de-la-formation-musculaire\/\" target=\"_blank\" rel=\"noopener\">entra\u00eenement<\/a> habitudes en cons\u00e9quence. Les personnes extr\u00eamement actives ont des besoins caloriques plus importants que les personnes s\u00e9dentaires.<\/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>Effectuer des exercices de soutien musculaire<\/b><\/h3>\n<p>Le maintien de la masse musculaire est influenc\u00e9 \u00e0 la fois par la quantit\u00e9 et la nature de l&#039;entra\u00eenement que vous faites. L&#039;exercice de mise en charge est essentiel, comme nous l&#039;avons d\u00e9j\u00e0 \u00e9tabli. L&#039;exercice a\u00e9robique est excellent pour votre c\u0153ur et peut aider \u00e0 \u00e9viter les maladies, mais il ne fera pas grand-chose pour pr\u00e9server votre masse musculaire. En r\u00e9alit\u00e9, un entra\u00eenement d&#039;endurance excessif peut provoquer une atrophie musculaire car le corps perd du poids suppl\u00e9mentaire dans le but d&#039;\u00eatre plus agile et efficace.<\/p>\n<p>Cependant, il est possible d&#039;am\u00e9liorer votre capacit\u00e9 \u00e0 conserver vos muscles en combinant l&#039;entra\u00eenement en r\u00e9sistance et l&#039;activit\u00e9 cardio, ou vice versa. Cela affecte \u00e9galement le type d&#039;entra\u00eenement en r\u00e9sistance que vous entreprenez. Si vous essayez de maintenir votre masse musculaire tout en r\u00e9duisant les calories, vous concentrer sur un entra\u00eenement de type hypertrophie peut vous aider.<\/p>\n<p>Il est recommand\u00e9 de soulever des poids au moins trois fois par semaine, avec au moins deux jours par semaine consacr\u00e9s \u00e0 chaque zone du corps. Afin de continuer \u00e0 voir des gains ou de maintenir votre niveau actuel de masse musculaire, vous devrez augmenter la fr\u00e9quence de vos entra\u00eenements et surcharger de plus en plus vos muscles.<\/p>\n<h3><b>Allez-y doucement et prenez quelques yeux ferm\u00e9s<\/b><\/h3>\n<p>Pour faire simple, <a href=\"https:\/\/sportslabnyc.com\/sleep-muscle-recovery\/\" target=\"_blank\" rel=\"noopener\">dormir<\/a> est une p\u00e9riode de restauration. Des hormones telles que la testost\u00e9rone et l&#039;hormone de croissance humaine se mettent au travail pour r\u00e9parer et restaurer votre corps. Dormir suffisamment vous aidera dans ce processus. Parce que le stress \u00e9motionnel d\u00e9clenche la lib\u00e9ration d&#039;hormones de stress cataboliques, entra\u00eenant encore plus de dommages musculaires, il est \u00e9galement crucial de prendre le temps de se d\u00e9tendre.<\/p>\n<p>En plus de recharger vos batteries, une bonne nuit de repos peut inspirer des d\u00e9cisions plus saines \u00e0 table. De plus, le repos est essentiel pour le d\u00e9veloppement et l&#039;entretien des muscles. Les hard gainers sont soi-disant dans le monde de la musculation et de la musculation, car ils ne semblent pas porter naturellement ni am\u00e9liorer facilement les muscles. Pour certaines oreilles, cela peut sembler insultant, mais il s&#039;agit simplement d&#039;une d\u00e9claration de v\u00e9rit\u00e9.<\/p>\n<p>La science classe les personnes naturellement maigres comme des ectomorphes tandis que les m\u00e9somorphes ont un physique plus muscl\u00e9. Il est possible que les endomorphes soient les types de personnes naturellement les plus potel\u00e9s. Mais ne vous inqui\u00e9tez pas, il y a beaucoup de couleurs diff\u00e9rentes entre les deux, et \u00eatre un ectomorphe ne signifie pas que vous devez rester minuscule pour toujours (bien que, \u00e0 part les drogues, un ectomorphe ne sera probablement jamais M. Univers).<\/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>En conclusion<\/b><\/h2>\n<p>La masse musculaire et le taux et l&#039;\u00e9tendue de la perte musculaire avec l&#039;\u00e2ge d\u00e9pendent d&#039;un certain nombre de facteurs. Cependant, votre risque de perte musculaire peut \u00eatre r\u00e9duit en ajustant votre alimentation, votre routine d&#039;exercice et d&#039;autres aspects de votre routine quotidienne. Garder votre<a href=\"https:\/\/anabolic-coach.com\/fr\/comment-les-culturistes-deviennent-plus-grands-muscles-rapidement\/\" target=\"_blank\" rel=\"noopener\"> muscles forts<\/a> est crucial pour une vie ind\u00e9pendante et saine, m\u00eame \u00e0 votre \u00e2ge moyen et d&#039;or. Si vous pouvez garder vos muscles forts en vieillissant, vous aurez beaucoup plus de chances de profiter d&#039;une vieillesse confortable et \u00e9panouissante. Aussi, n&#039;h\u00e9sitez pas \u00e0 consulter votre m\u00e9decin si vous craignez une atrophie musculaire.<\/p>","protected":false},"excerpt":{"rendered":"<p>La masse musculaire chez l&#039;homme est pr\u00e9d\u00e9termin\u00e9e par des facteurs tels que l&#039;h\u00e9r\u00e9dit\u00e9, les diff\u00e9rences endocriniennes entre les sexes et l&#039;\u00e2ge chronologique. Pour augmenter votre masse musculaire, vous devez faire des choses qui aident les muscles \u00e0 se d\u00e9velopper et \u00e0 manger plus de calories que vous n&#039;en br\u00fblez. Mais apr\u00e8s avoir construit du muscle, vous risquez de le perdre si vous arr\u00eatez de le stimuler ou si [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/fr\/maintenir-la-masse-musculaire\/\">Suite<\/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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