How to reduce muscle to look “less coarse” body?

Most physical training helps the body build more muscle, but there are still people who want the opposite, especially women. So how to lose muscle to look “less crude” (as sisters often describe) or not?

What are the reasons women often don’t want their bodies to look muscular?

  • They feel that muscle will make their body look ‘massive’.
  • Feeling that the body is aesthetically disproportionate and want to cut muscle in specific parts.
  • Want to slim down but still want to maintain strength.
  • Some people think that larger muscles tend to sag as they pass middle age.

In this article, we’ll learn how muscles grow, and find ways to help limit muscle growth.

Note: Fitness Channel does not encourage readers to follow the instructions below because it goes against the goal of developing a healthy body for most people. However you can read to understand and apply it for the least harm and don’t forget to consult your doctor before applying any instructions.

How to reduce muscle to look "less rough" body?

How do your muscles grow?

To understand how to lose muscle, you must understand how to make muscle grow.

Muscle growth, or technically called hypertrophy, is often accomplished by a program of heavy lifting, combined with a high-calorie and protein-rich diet.

During exercise, muscle fibers are damaged and then repair themselves during rest. When the rate of healing is faster than the rate of damage, muscle grows.

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Your body fuels exercise and recovers with calories from food.

So how to lose muscle?

To lose muscle in your upper body, you must reduce your calorie intake and vary your training. Consider the following adjustments:

Diet: Consume fewer calories and eat less foods with more protein and carbohydrates.

Reduce exercise: If you are continuing to train with weights, use lighter weights and reduce the frequency to no more than 2 times per week to maintain body shape.

Exercise Cardio: Focus on long-term cardiovascular exercise, like running a marathon, to burn calories.

How to reduce muscle in arms and legs?

To build muscle in your arms and legs, you’ll have to work hard:

  • Practice until you can’t lift weights
  • Increase the number of repetitions of the exercises.
  • Increase weight lifting speed faster
  • Reduce rest time between sets.
  • Eat a high-calorie, high-protein diet.

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

  • Don’t lift weights to the point where you can’t lift any more
  • Reduce reps between sets
  • Rest longer between sets (2-3 minutes each)
  • Adopt a low protein and calorie diet

You can also replace weight lifting with other forms of exercise such as

  • Running
  • Cycling
  • Swimming

Diet to lose muscle

To lose body muscle, consider a diet, which reduces the number of calories you eat in a day to less than the number of calories you will burn in a day (see What is TDEE for more), however this is a great way to lose weight. should not be applied because if applied excessively, it will cause a very bad reaction to your health. Apply in a clear calculation and with expert supervision.

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

  • Vegetables, fruits, whole grains, and fat-free or low-fat dairy products.
  • Lean meats, fish, poultry, chicken breasts, eggs, nuts and beans.
  • Eat as little sugar, salt, cholesterol, saturated fat and trans fat as possible


Basically, you can lose muscle mass by doing the opposite of what you would do to increase muscle mass.

Whatever the reason you’re intentionally losing muscle mass, it’s important that you do it in a safe and controlled manner.

Before setting body goals and changing your exercise and diet habits, consult with your doctor to ensure that you maintain limits that are appropriate for your age, gender, and fitness levelme.

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