{"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\/ko\/%ea%b7%bc%ec%9c%a1%eb%9f%89-%ec%9c%a0%ec%a7%80\/","title":{"rendered":"\uadfc\uc721\ub7c9\uc744 \uc720\uc9c0\ud558\ub294 \ud669\uae08\ub960"},"content":{"rendered":"<p>\uc778\uac04\uc758 \uadfc\uc721\ub7c9\uc740 \uc720\uc804, \uc131\ubcc4\uc758 \ub0b4\ubd84\ube44 \ucc28\uc774, \ub098\uc774 \ub4f1\uc758 \uc694\uc778\uc5d0 \uc758\ud574 \ubbf8\ub9ac \uacb0\uc815\ub429\ub2c8\ub2e4. \uadc0\ud558\uc758 <a href=\"https:\/\/anabolic-coach.com\/ko\/\uace8\uaca9-\uadfc\uc721-\uc9c8\ub7c9-\uc99d\uac00\/\" target=\"_blank\" rel=\"noopener\">\uadfc\uc721\ub7c9<\/a>, \uadfc\uc721 \uc131\uc7a5\uc5d0 \ub3c4\uc6c0\uc774 \ub418\ub294 \uc77c\uc744 \ud558\uace0 \uc18c\ubaa8\ud558\ub294 \uac83\ubcf4\ub2e4 \ub354 \ub9ce\uc740 \uce7c\ub85c\ub9ac\ub97c \uc12d\ucde8\ud574\uc57c \ud569\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \uadfc\uc721\uc744 \ub9cc\ub4e0 \ud6c4 \uadfc\uc721 \uc790\uadf9\uc744 \uc911\ub2e8\ud558\uac70\ub098 \uce7c\ub85c\ub9ac \uc12d\ucde8\ub7c9\uc774 \uc5d0\ub108\uc9c0 \uc18c\ube44\ub7c9 \ubbf8\ub9cc\uc73c\ub85c \ub5a8\uc5b4\uc9c0\uba74 \uadfc\uc721\uc744 \uc783\uc744 \uc704\ud5d8\uc774 \uc788\uc2b5\ub2c8\ub2e4. \ub610\ud55c \ub178\ud654\uc640 \ud568\uaed8 \uac10\uc18c\ud558\ub294 \uac83\uc740 \uc80a\uc5c8\uc744 \ub54c \uac00\uc9c0\uace0 \uc788\ub358 \uc790\uc5f0\uc801\uc778 \uadfc\uc721\ub7c9\uc785\ub2c8\ub2e4. \ub098\uc774\uac00 \ub4e4\uc5b4\uac10\uc5d0 \ub530\ub77c \uc774\ub3d9\uc131, \ud798 \ubc0f \ub3c5\ub9bd\uc131\uc744 \uc720\uc9c0\ud558\ub824\uba74 \uadfc\uc721\ub7c9\uc744 \uc720\uc9c0\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p><iframe title=\"\uc720\ud29c\ube0c \ube44\ub514\uc624 \ud50c\ub808\uc774\uc5b4\" src=\"https:\/\/www.youtube.com\/embed\/iOc6aKQxKcw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2><b>\uadfc\uc721\ub7c9 \uc720\uc9c0\ub97c \uc704\ud55c \ud301<\/b><\/h2>\n<p>\uc6d0\ud558\ub294 \uacbd\uc6b0 <a href=\"https:\/\/www.landmarkhealth.org\/resource\/five-ways-to-maintain-muscle-mass-as-you-age\/\" target=\"_blank\" rel=\"noopener\">\uadfc\uc721\ub7c9 \uc720\uc9c0<\/a> \uc783\uc5b4\ubc84\ub9ac\uc9c0 \ub9d0\uace0 \ub2e4\uc74c \ubcf4\ub514\ube4c\ub529 \ud301\uc744 \ub9c8\uc74c\uc5d0 \uc0c8\uae30\uba74 \ub429\ub2c8\ub2e4.<\/p>\n<ul>\n<li>\uc2dd\ub2e8\uacfc \uc6b4\ub3d9\ub3c4 \ub611\uac19\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/li>\n<li>\uc815\uae30\uc801\uc73c\ub85c \uc6e8\uc774\ud2b8\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\uc2ed\uc2dc\uc624.<\/li>\n<li>\uc2dd\ub2e8\uc5d0 \ucda9\ubd84\ud55c \uc591\uc758 \ub2e8\ubc31\uc9c8\uc774 \uc788\ub294\uc9c0 \ud655\uc778\ud558\uc2ed\uc2dc\uc624.<\/li>\n<li>\uc5d0\ub108\uc9c0 \uc218\uc900\uc744 \uc720\uc9c0\ud558\uae30 \uc704\ud574 \ucda9\ubd84\ud788 \uba39\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\ucd5c\uc801\uc758 \uacb0\uacfc\ub97c \uc5bb\uc73c\ub824\uba74 \uc2ec\ud608\uad00 \ubc0f \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd\uc744 \ubaa8\ub450 \uc0ac\uc6a9\ud558\uc2ed\uc2dc\uc624.<\/li>\n<li>\ucda9\ubd84\ud55c \uc218\uba74\uc744 \ucde8\ud558\uc2ed\uc2dc\uc624.<\/li>\n<\/ul>\n<h3><b>\uadfc\ub825 \uc6b4\ub3d9\uc5d0 \ucc38\uc5ec<\/b><\/h3>\n<p>\ub300\ub7b5 30\ub9c8\ud06c\uc5d0\uc11c \uc6b0\ub9ac\ub294 \ub178\ud654\ub85c \uc778\ud55c \uadfc\uc721\ub7c9\uc758 \uc810\uc9c4\uc801\uc774\uc9c0\ub9cc \uafb8\uc900\ud55c \uac10\uc18c\ub97c \uacbd\ud5d8\ud569\ub2c8\ub2e4. \ub178\ud654\uc640 \uad00\ub828\ub41c \uadfc\uc721\ub7c9 \uac10\uc18c\uc778 \uadfc\uac10\uc18c\uc99d\uc740 \uc57d 40\uc138\uc5d0 \ucc98\uc74c \ub208\uc5d0 \ub744\uace0 \uac70\uae30\uc5d0\uc11c \uac00\uc18d\ud654\ub418\uc5b4 80\uc138\uae4c\uc9c0 \uadfc\uc721\ub7c9\uc774 30-50% \uac10\uc18c\ud569\ub2c8\ub2e4.<\/p>\n<p>\uadfc \uc704\ucd95\uc5d0 \uae30\uc5ec\ud558\ub294 \uc720\uc804 \ubc0f \uc0dd\ud65c \ubc29\uc2dd \uc120\ud0dd\uc744 \ud3ec\ud568\ud55c \ub2e4\uc591\ud55c \ubcc0\uc218\uac00 \uc788\uc2b5\ub2c8\ub2e4. \uc8fc\uc694 \uc694\uc778\uc740 \uc5f0\ub839\uc774 \uc99d\uac00\ud568\uc5d0 \ub530\ub77c \uc131 \ud638\ub974\ubaac\uacfc \uc2e0\uccb4 \ud65c\ub3d9 \uc218\uc900\uc758 \uac10\uc18c\uc785\ub2c8\ub2e4. \uc2e0\uccb4 \ud65c\ub3d9\uc744 \uacc4\uc18d\ud558\uba74 \ub178\ud654\uc640 \uc1e0\ud1f4\uc758 \uc815\uc0c1\uc801\uc778 \uacfc\uc815\uc744 \uc9c0\uc5f0\uc2dc\ud0a4\uac70\ub098 \uba48\ucd9c \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc77c\uc8fc\uc77c\uc5d0 \ub450 \ubc88 \ub610\ub294 \uc138 \ubc88 \uc6e8\uc774\ud2b8\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\uace0 \ubaa8\ub4e0 \uc8fc\uc694 \uadfc\uc721 \uadf8\ub8f9\uc744 \ub300\uc0c1\uc73c\ub85c \ud574\uc57c \ud569\ub2c8\ub2e4. \uc774\ud2c0 \uac04\uc758 \ud734\uc2dd\uc740 \uc138\uc158 \uc0ac\uc774\uc5d0 \uc774\uc0c1\uc801\uc73c\ub85c \uc804\ub2ec\ub418\uc5b4\uc57c \ud569\ub2c8\ub2e4.<\/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>\ub2e8\ubc31\uc9c8 \uc12d\ucde8\uc5d0 \uc8fc\uc758\ud558\uc2ed\uc2dc\uc624<\/b><\/h3>\n<p>\ub098\uc774\uac00 \ub4e4\uc5b4\ub3c4 \uadfc\uc721\ub7c9\uc744 \uc720\uc9c0\ud558\ub824\uba74 \uac74\uac15\ud55c \uc2dd\ub2e8\uc744 \uc12d\ucde8\ud558\uace0 \uc2e0\uccb4 \ud65c\ub3d9 \uc815\ub3c4\uc5d0 \ub530\ub77c \uc801\uc808\ud55c \uc591\uc758 \ub2e8\ubc31\uc9c8\uc744 \uc12d\ucde8\ud574\uc57c \ud569\ub2c8\ub2e4. \uadfc\uc721\ub7c9\uc744 \uc720\uc9c0\ud558\uace0 \uc2f6\uc740 \ub178\uc778\uc774\ub77c\uba74 \ub9e4\uc77c \uccb4\uc911 1kg\ub2f9 \ucd5c\uc18c 0.8g\uc758 \ub2e8\ubc31\uc9c8\uc744 \uc12d\ucde8\ud574\uc57c \ud558\uba70 1kg\ub2f9 1.2g\uc774 \uc774\uc0c1\uc801\uc785\ub2c8\ub2e4.<\/p>\n<p>\ub2e8\ubc31\uc9c8\uc758 \uc77c\uc77c \uad8c\uc7a5 \uc12d\ucde8\ub7c9\uc740 \uccb4\uc911(\ud30c\uc6b4\ub4dc)\uc5d0 0.45\ub97c \uacf1\ud558\uc5ec \uacc4\uc0b0\ub429\ub2c8\ub2e4. \uc77c\uc77c \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub7c9\uc744 \uc5bb\uc73c\ub824\uba74 \uc774 \uc218\uce58\uc5d0 1.2(g)\ub97c \uacf1\ud558\uc2ed\uc2dc\uc624. \uadfc\uc721 \uc131\uc7a5\uacfc \uc720\uc9c0\ub294 \uc138\ud3ec \ubd84\uc5f4\uc744 \uc790\uadf9\ud558\uace0 \uc870\uc9c1 \ubcf5\uad6c\ub97c \ub3d5\uae30 \ub54c\ubb38\uc5d0 \ub2e8\ubc31\uc9c8\uc5d0 \uc758\uc874\ud569\ub2c8\ub2e4.<\/p>\n<p>\uc5ec\ub7ec \uc5f0\uad6c\uc5d0 \ub530\ub974\uba74 \uc0ac\ub78c\ub4e4\uc774 \ub098\uc774\uac00 \ub4e4\uc5b4\uac10\uc5d0 \ub530\ub77c \uadf8\ub9ac\uace0 \uce7c\ub85c\ub9ac \uc81c\ud55c \ub2e4\uc774\uc5b4\ud2b8 \uc911\uc5d0 \uadfc\uc721\ub7c9\uc744 \uc720\uc9c0\ud558\ub824\uba74 \ub192\uc740 \ub2e8\ubc31\uc9c8 \uc12d\ucde8\uac00 \ud544\uc694\ud569\ub2c8\ub2e4. \ub178\uc778\ub4e4\uc774 \ub2e8\ubc31\uc9c8\uc744 \uacfc\uc18c \uc12d\ucde8\ud558\ub294 \uac83\uc740 \ud754\ud55c \uc77c\uc774\uba70, \uc774\ub294 \ub2e8\ubc31\uc9c8 \ubd80\uc871\uc758 \uc704\ud5d8\uc744 \uc99d\uac00\uc2dc\ud0b5\ub2c8\ub2e4.<\/p>\n<p>\ub610\ud55c \uc7a5 \uae30\ub2a5 \uc800\ud558\uc640 \ubc15\ud14c\ub9ac\uc544\uac00 \ub178\uc778\uc758 \ub2e8\ubc31\uc9c8 \ud761\uc218 \uac10\uc18c\uc5d0 \uae30\uc5ec\ud560 \uac00\ub2a5\uc131\uc774 \uc788\uc2b5\ub2c8\ub2e4. \ud544\uc694\ud55c \ub2e8\ubc31\uc9c8\uc744 \uc12d\ucde8\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub418\ub3c4\ub85d \ub2e8\ubc31\uc9c8 \ud30c\uc6b0\ub354\ub97c \uc2dd\ub2e8\uc5d0 \ucd94\uac00\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub2e8\ubc31\uc9c8\uc744 \ubcf4\ucda9\ud558\uba74 \ub178\uc778\ub4e4\uc774 \uadfc\uc721\uc774 \uc18c\ubaa8\ub418\ub294 \uac83\uc744 \ubc29\uc9c0\ud558\ub294 \ub370 \ud544\uc694\ud55c \uc591\uc758 \ub2e8\ubc31\uc9c8\uc744 \uc5bb\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h3><b>\uce7c\ub85c\ub9ac\ub97c \uc544\ub07c\uc9c0 \ub9c8\uc138\uc694<\/b><\/h3>\n<p>\uac77\uae30, \ub2ec\ub9ac\uae30, \uc5ed\uae30 \ub4e4\uae30\uc640 \uac19\uc740 \uc77c\uc0c1\uc801\uc778 \ud65c\ub3d9\uc5d0\uc11c \uc0ac\uc6a9\ud558\ub294 \uc5d0\ub108\uc9c0\uc758 \uc591\uc5d0 \ub530\ub77c \uccb4\uc911\uc744 \uc720\uc9c0\ud558\uae30 \uc704\ud574 \uc74c\uc2dd\uacfc \uc74c\ub8cc\uc5d0\uc11c \ucda9\ubd84\ud55c \uce7c\ub85c\ub9ac\ub97c \uc12d\ucde8\ud558\uc9c0 \uc54a\ub294\ub2e4\uace0 \uac00\uc815\ud574 \ubcf4\uaca0\uc2b5\ub2c8\ub2e4. \uc774\uac83\uc740 \uadfc\uc721\uacfc \uc544\ub9c8\ub3c4 \ubf08 \uc190\uc2e4\ub85c \uc774\uc5b4\uc9c8 \uac83\uc785\ub2c8\ub2e4. \uce7c\ub85c\ub9ac \uc12d\ucde8\ub7c9\uc744 \uc804\uccb4\uc801\uc73c\ub85c \uad00\ucc30\ud558\uba74 \uadfc\uc721\ub7c9\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud2b9\ud788 \uc6b4\ub3d9\uc120\uc218\uc640 \uac19\uc740 \uaca9\ub82c\ud55c \uc6b4\ub3d9\uc744 \ud558\ub294 \uc0ac\ub78c\ub4e4\uc5d0\uac8c\ub294 \uc801\uc808\ud55c \ub2e8\ubc31\uc9c8\uc744 \uc12d\ucde8\ud558\ub294 \uac83\uc774 \ud544\uc694\ud558\uc9c0\ub9cc \ucda9\ubd84\ud55c \uce7c\ub85c\ub9ac\ub97c \uc12d\ucde8\ud558\ub294 \uac83\uc774 \ud6e8\uc52c \ub354 \uc911\uc694\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ud0c4\uc218\ud654\ubb3c\uc740 \uc2e0\uccb4\uc5d0\uc11c \ub3d9\ud654 \uc791\uc6a9(\uadfc\uc721 \ud615\uc131) \uc790\uadf9\uc73c\ub85c \uc791\uc6a9\ud558\uae30 \ub54c\ubb38\uc5d0 \uc911\uc694\ud569\ub2c8\ub2e4. \ub2e8\ubc31\uc9c8\uc774 \ubd80\uc871\ud558\uba74 \uadfc\uc721 \uc704\ucd95\uc774 \ubc1c\uc0dd\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc6b4\ub3d9 \ud6c4\uc5d0 \ucda9\ubd84\ud55c \uc601\uc591 \uc12d\ucde8\ub3c4 \uc911\uc694\ud569\ub2c8\ub2e4. \uc6b4\ub3d9 \ud6c4 1\uc2dc\uac04 \uc774\ub0b4\uc5d0 \ub2e8\ubc31\uc9c8\uacfc \ud0c4\uc218\ud654\ubb3c\uc744 \uc12d\ucde8\ud568\uc73c\ub85c\uc368 \uc778\uc290\ub9b0\uc774 \uc99d\uac00\ud558\uace0 \ud544\uc694\ud558\ub2e4\uba74 \uc6b4\ub3d9 \ud6c4\uc5d0 \ub2e4\uc2dc \uc99d\uac00\ud558\uba74 \uadfc\uc721 \uc720\uc9c0\uc640 \uc131\uc7a5\uc5d0 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc6b4\ub3d9\uc120\uc218\ub85c\uc11c \ucd5c\uc120\uc744 \ub2e4\ud558\uae30 \uc704\ud574\uc11c\ub294 \ucd5c\uc801\uc758 \uccb4\uc911\uc744 \ucc3e\uace0 \uccb4\uc911\uacc4\uc5d0\uc11c \uc9c4\ud589 \uc0c1\ud669\uc744 \ubaa8\ub2c8\ud130\ub9c1\ud558\uba70 \uc2dd\ub2e8\uacfc \uc2dd\ub2e8\uc744 \ubcc0\uacbd\ud574\uc57c \ud569\ub2c8\ub2e4. <a href=\"https:\/\/anabolic-coach.com\/ko\/6-\uadfc\uc721-\ube4c\ub529-\ud6c8\ub828-\ube44\ubc00\/\" target=\"_blank\" rel=\"noopener\">\ud6c8\ub828<\/a> \uadf8\uc5d0 \ub530\ub978 \uc2b5\uad00. \uadf9\ub3c4\ub85c \ud65c\ub3d9\uc801\uc778 \uc0ac\ub78c\ub4e4\uc740 \uc549\uc544\uc788\ub294 \uc0ac\ub78c\ub4e4\ubcf4\ub2e4 \ub354 \ub9ce\uc740 \uc5f4\ub7c9\uc744 \ud544\uc694\ub85c \ud569\ub2c8\ub2e4.<\/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>\uadfc\uc721 \uc9c0\uc6d0 \uc6b4\ub3d9 \uc218\ud589<\/b><\/h3>\n<p>\uadfc\uc721\ub7c9\uc744 \uc720\uc9c0\ud558\ub294 \uac83\uc740 \ud6c8\ub828\uc758 \uc591\uacfc \uc131\uaca9 \ubaa8\ub450\uc5d0 \uc601\ud5a5\uc744 \ubc1b\uc2b5\ub2c8\ub2e4. \uccb4\uc911 \ubd80\ud558 \uc6b4\ub3d9\uc740 \uc6b0\ub9ac\uac00 \uc774\ubbf8 \uc124\uc815\ud55c \uac83\ucc98\ub7fc \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc740 \uc2ec\uc7a5\uc5d0 \uc88b\uace0 \uc9c8\ubcd1\uc744 \uc608\ubc29\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc9c0\ub9cc \uadfc\uc721\ub7c9\uc744 \ubcf4\uc874\ud558\ub294 \ub370\ub294 \ubcc4\ub85c \ub3c4\uc6c0\uc774 \ub418\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. \uc2e4\uc81c\ub85c \uacfc\ub3c4\ud55c \uc9c0\uad6c\ub825 \ud6c8\ub828\uc740 \ubab8\uc774 \ub354 \ubbfc\ucca9\ud558\uace0 \ud6a8\uc728\uc801\uc73c\ub85c \uccb4\uc911\uc744 \uac10\ub7c9\ud558\uae30 \ub54c\ubb38\uc5d0 \uadfc\uc721 \uc704\ucd95\uc744 \uc720\ubc1c\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uadf8\ub7ec\ub098 \uc800\ud56d 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\uc544\ub2d9\ub2c8\ub2e4(\ube44\ub85d \uc57d\uc744 \ub530\ub85c \ub5bc\uc5b4 \ub193\uc73c\uba74 \uc678\ubc30\uc5fd\uc740 \uc544\ub9c8\ub3c4 \ubbf8\uc2a4\ud130 \uc720\ub2c8\ubc84\uc2a4\uac00 \uc544\ub2d0 \uac83\uc785\ub2c8\ub2e4).<\/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, 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href=\"https:\/\/anabolic-coach.com\/ko\/%ea%b7%bc%ec%9c%a1%eb%9f%89-%ec%9c%a0%ec%a7%80\/\">\ub354<\/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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