I work out every day and my muscles have actually started shrinking!? How can I stop this?

Question

When I started working out, things were going really well. But recently, my muscles have actually started shrinking! I've started working out more and more but it hasn't helped. How can I fix this and start gaining muscle again instead of losing it?

Answer 1

Your muscles may be shrinking due to depletion of glycogen in your muscles. Glycogen is stored in the muscle, and used as fuel during your weight training. Weight train too much and/or severely deplete carbohydrates in your diet, and the glycogen will diminish, leading to "flat" looking muscles.
My advice...take two days off, and drink a gal of water a day along with a cheesecake. See if that helps.

Answer 2

Likely you're experiencing a condition called overtraining, where your muscles aren't recovered sufficiently before the next workout. Also, I'm going under the assumption you're talking about weight lifting.

A good rule of thumb is to not work the same body part or muscle group within three days of each other, or any more than twice a week. It's a common misconception that more must be better.

What happens when you lift is that tears in the muscle fiber occur at the microscopic level which takes a few days to heal. The body adapts to this kind of stress by adding more muscle fiber during the recovery process. However, if you're not allowing the healing process to complete (working the same muscle group too soon), then the tears never fully heal and you start losing muscle as a result.

I suggest cutting back significantly on your routine and see how that works for you. Most people have a split routine, meaning they work out different body parts on different days, say back and biceps one day; legs another day; chest, shoulders and triceps the other day. Don't work out more than two days in a row, and definitely don't work out the same muscles two days in a row.

Another thing that is often overlooked is diet - you have to be sure you're getting enough good calories during the day. Be sure you're getting plenty of low fat proteins, complex carbs and good fats, and it's best to have 4-6 meals per day. Obviously, you have to feed the muscles in order for them to grow. A good rule of thumb is to take 1 gram of protein per pound of bodyweight per day.

Answer 3

well what kind of working out do u do? because some workouts dont build muscle bulk. also what it could be, is that ur muscles before, werent just muscle, they could have had a lot of fat in between the muscle and the skin, thus making them bigger, now that ur working out more, it could be causing them to shrink, not because the muscle is shrinking, but because the fat is going away, just wondering, do ur muscles seem to be more defined now, like can u actually see the different muscles? cause if u can, then my theory is probably correct:)
and also, if u work out too much, u will tear down ur muscles, u dont want to work out 7 days a week, due to the fact that when u work out, ur muscles tear, so u need to let them heal, then they will bulk up, (thats why u get sore, because ur muscles are actually torn)

Answer 4

I think that you should just exercise regularly and be patient. Building muscle mass takes time. Plus, you're probably in the period where you're losing fatty mass, which would explain the shrinking effect. Muscles take up less space than fat, but they also weigh more too, so you may experience a slight weight gain from increased muscle mass as well. Also, it helps to be healthy over all to eat well and drink lots of water. If you're really concerned with building muscles, proteins are the building blocks of muscles. Try to eat good amounts of proteins. To sum it up, take it slow and take care of your body. The results will come in time, and you'll feel healthier too!

Answer 5

Hello, this could be a problem of bad nutrition not having enough food per day as you usually had probably it's because you haven't eaten very well usually this could be not eating the right amount of food. Good Luck!!! Eat more and gain some weight and start working out again to gain you muscles again.

Answer 6

First of all you need to give your muscles time to build, that means some rest time, otherwise you are wasting your time. I would suggest changing your workout routine, if you want to build mass, you have to lift heavy weights, do that 2 days a week for each muscle group, but really the key is rest. Changing your routine and exercises is a good thing also, that way your body and you will not get bored and feel challenge. You might also look into your diet, you need protein to build muscle. Good luck!!!

Answer 7

Muscle is replacing fat and will look smaller but feel firmer. Go back to a 3 times a week work out and once the fat is all replaced with muscle your muscles will start to grow.

Answer 8

I have heard this can happen which is why you are actually supposed to workout every other day I was told three times a week. When you work ur muscles you are tearing them, you want them to have time to heal and get bigger. This is what I have been told anyways, hope it helps.

Answer 9

so that you'll't run... what *can* you do? Do what you are able to, and shrink decrease back on your energy till your damage is healed. devour somewhat more suitable protein to avert too a lot muscle loss, yet make that area of your entire calorie intake. Edit: I had a leg damage a lengthy time period in the past and couldn't run or do squats and so on. - I used that aspect to really artwork on my higher body. It helped me stay extremely in high-quality condition and to no longer pass loopy.

Answer 10

Maybe you need to look at your diet.If you want good muscles and muscle tone you need lots of protien.Protein builds muscle especially when you work out and if you are a male.