preventing too much muscle wastage.

So I've decided that while the two gyms I visit are closed I'm not going to buy weights because there are none to be had unless I want to pay well beyond their pre-pandemic prices.
I'm instead making the best of it and keeping active with cycling, trekking up mountain paths, long walks, etc... along with a good dose of calorie intake reduction through removal of the less healthier treats to get my bodyfat ratio down not that I was obese before.
I'm far from a bodybuilder but have a respectable amount of upperbody muscle which has been hard earned as I don't naturally gain muscle so I understandably don't want to lose it.
If I'm not lifting how do I avoid too much atrophy? Push-ups followed by pull-ups?
Should I keep off the protein powder if I'm not working the muscles enough?

Alf Veedersane

I've said "bands" so much lately that I feel like it's in repeat but they are very versatile and you can get a decent workout in with a bit of thought put into it with a couple of bands.

Pressing movements, rows etc....tempo, reps, unilateral movements.

Once you get a decent amount of protein from your food, you don't need to take protein. But if you're on top of your intake and you want to keep protein intake high, no reason not to take protein

Eoinbmw

Anecdotally i find it much easier to maintain than to grow which is hopefull!
If you can get some from of resistance training done on each muscle group twice a week i think with a reasonable diet you should be ok !
Just dont expect to make gains!

Alf Veedersane

Eoinbmw wrote: »

Anecdotally i find it much easier to maintain than to grow which is hopefull!

It's more than just anecdotal, it's science...once you've built the muscle in the first place, it's easier to regain it.

sp00k

Alf Veedersane wrote: »

I've said "bands" so much lately that I feel like it's in repeat but they are very versatile and you can get a decent workout in with a bit of thought put into it with a couple of bands.

Pressing movements, rows etc....tempo, reps, unilateral movements.

Seconding this. Especially those resistance 'tubes' that you can attach a handle to each end. Loads of exercises you can do. Even throw one round the post on your stairs and you have the equivalent of a cable machine.

so I bought a 22 to 54kg resistance band. the bounce back on it is quite "interesting" but it does wrap about the metal structural pole in my living room very well.

Minime2.5

Muscle memory is real so even if you lose some muscle youll gain it back within weeks once the gyms reopen

Alf Veedersane

Minime2.5 wrote: »

Muscle memory is real so even if you lose some muscle youll gain it back within weeks once the gyms reopen

Once they reopen it'll happen or will I have to do any work?

Please be the first one.

Minime2.5

Alf Veedersane wrote: »

Once they reopen it'll happen or will I have to do any work?

Please be the first one.

What do you think yourself?

Alf Veedersane

Minime2.5 wrote: »

What do you think yourself?

I'm hoping my muscles remember my PRs the day I go back.

Wanderer19

You could try hand stand push ups, will help the forecast well as the upper body.

Alf Veedersane

Wanderer19 wrote: »

You could try hand stand push ups, will help the forecast well as the upper body.

I'd definitely do them for more good weather.

Vestiapx

There is a plethora of bodyweight resources out there for exercising without free weights. Solitary fitness by the other Charles Bronson is interesting but wierd
Pavel Tsatsouline naked warrior and convict conditioning by Paul Wade are helpful as well

https://www.scribd.com/document/190217458/List-of-Bodyweight-Books-Archive-BodyWeightCulture

Beast skills was a fabulous resource for me when I first started toning down the free weights and increasing functional movement
http://www.beastskills.com/tutorials/

And you don't lower your protein if you exercise less you lower your carbo. As far as I've always been told anyways.

Wanderer19

Alf Veedersane wrote: »

I'd definitely do them for more good weather.

Ha ha, fat fingers strike again! I meant the core.