Last updated on April 8th, 2021 at 06:45 pm
What is Myostatin?
Myostatin is a type of protein.
This protein is present in humans and animals.
Myostatin mainly prevents the growth of muscles.
Myostatin high levels can reason for a loss of muscle growth.
This is a very trendy topic among bodybuilders and athletes.
They claim that preventing myostatin can boost muscles.
Now I will discuss some practical steps to lower myostatin levels.
1. To-Do High-Intensity Resistance Training (HIRT) :
To maintain lower myostatin levels you need to do intense physical exercise.
This is a full-body high-intensity workout.
So your resistance training should include your arm, legs, and back.
It is a good calculation of the limited time frame of any particular exercise.
Do more repetitions without taking a rest with your targeted time period.
Go to a doctor to get suggestions about whether your body is suitable for HIRT or not.
Do not do HIRT daily.
Understand your body wisely.
But there should be a day gap after every HIRT session.
3. Weight Management Skill:
While doing HIRT sessions you need to choose the right weight.
Start with low weight and slowly increase it.
Once you will find your suitable weight then 10-12 reps.
4. Suitable Gym Workout:
a) Chest Press Machine – Adjust your height before the seat for the chest machine.
This machine will mainly focus on your chest muscle named pectorals.
Try three sets of 10 reps but before that start with less and understand your body.
You need to listen to your body to avoid injury.
Give break between sets.
Allow your gym trainer to show you first.
While pushing the bar you should not be explosive.
Keep your back with support.
If you see your back is getting arched then you are using more weight.
Adjust the weight where your back will not arch.
b) Biceps Curl – This is one of the easiest exercises through which you can lower myostatin levels.
I will advise do this in a standing position.
Ask your trainer to train you for 1st time.
Start with Less weight.
Try to do it at last of your exercise.
Beginners can do 2 sets of 10 reps (90 sec. rest between sets).
Intermediate try 3 sets 8-10 reps (90 sec. rest between sets).
Advance can try 4 sets 8-10 reps (60 sec. rest between sets.
c) Use Shoulder Pressed Machine – This is a seating matching where handles are your shoulder levels.
Keep your back straight while sitting.
Start this exercise with lightweight till the time you are comfortable for lifting.
Slowly increase the weight to understand your body.
Do not lock your elbows at the top of the lift.
d) Try Aerobic Exercise – There are so many forms of aerobics exercise.
Dancing, running, walking, swimming, jogging, cycling, etc.
Doing all cardio exercises (aerobic) can not give you only fitness.
They are very beneficial to our physical and emotional health.
As our topic suggests these are some of the best exercises to keep lower myostatin.
5. Other Ways to Lower Myostatin Levels:
a) Stay Away from Smoking: Smoking can harm our health in many ways.
But here I will emphasize myostatin.
Smoking is, directly and indirectly, connected with higher myostatin levels.
to keep lower myostatin levels you need to quit smoke immediately.
b) Supplements: Ask an expert or a consultant which products are suitable for your body.
There are many myostatin supplements are available in the market.
Before choosing any get expert advice.
In this article, I have shared how to lower myostatin levels step by step.
These simple tips can help you and easy to maintain.
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