How to Reduce Muscle Size
- 1). Choose a workout routine. While it would seem logical to avoid exercise in order to lose muscle mass, this is not the case. Select a workout plan that involves a large amount of cardio exercise, such as biking or running. For lifting, do sets of very high repetitions with lighter weights. This allows muscles to become leaner and more toned rather than large and bulky.
- 2). Create a meal plan for yourself. Rather than eating three large meals a day, eat four to five smaller meals. When choosing meals to eat, avoid foods that are high in sugar and fat, and choose foods that are high in fiber and whole grains. Foods high in fiber and whole grains will work to develop lean muscle. It is also recommended to choose meals with protein that have large effects on muscle development. Eating these foods in addition to high repetition lifting and cardio exercise will help make your muscles lean and thin. Plan your meals ahead of time and get into a normal routine of eating these meals.
- 3). Get a lot of sleep. In order for your body to experience the effects of diet and exercise especially, it needs to recover in sleep. If your muscles are not getting the rest they need, then they are in constant use and constantly growing, not allowing the effects of the dieting and exercise to kick in. Sleeping at least eight hours a night is a good way to ensure you will be getting the rest that you need.
