Lose muscle mass

To lose muscle mass, you must reduce your caloric intake and alter your workouts.

Consider these adjustments:

1. Diet. Consume fewer calories and eat a lower percentage of foods that are high in proteins and carbohydrates.
2. Weight training. If you’re continuing to train with weights, use lighter weights and reduce weight training frequency to no more than 2 times per week to maintain tone.
3. Cardio. Focus your workouts on long periods of cardiovascular exercise, known as marathon cardio, to burn calories.

 How to lose muscle in your arms and legs:

To build muscle in your arms and legs, you:

• lift to failure
• increase the number of reps
• increase the speed of your lifting
• reduce rest time between sets
• eat a high calorie, high protein diet

Thus, to lose muscle in your arms and legs, do the opposite:

• stop a few reps before failure
• reduce the number of reps
• rest for full recovery (2 to 3 minutes) between sets

You should also consider long periods of cardio such as:

• running or jogging
• swimming
• biking

Dieting to Lose Muscle

To lose mass, consider a deficit diet — lowering the number of calories you eat in a day to below the number of calories you burn in a day.

According to the Centers for Disease Control and Prevention (CDC)Trusted Source, a healthy diet includes:

• vegetables, fruit, whole grains, and fat-free or low fat dairy products
• lean meats, fish, poultry, eggs, nuts, and beans
• minimal added sugars, salt, cholesterol, saturated fats, and trans fats.