Q. How can I stop losing muscle mass?

Answered by
Shakti Mishra
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on May 18, 2017 and last reviewed on: Sep 18, 2021

Hi doctor,

I did exercises to relax and tighten the neck muscles. The exercises that I did has affected my entire body. I have lost muscle mass all over my body, and I have gained muscles in thighs and all the wrong places. I eat apples to stop muscle loss, as I read that eating apple stops muscular dystrophy. I do not have muscular dystrophy after doing this. It feels like I do not have any muscles in my body. How can I build my muscles back? What can I do to regain muscles in my arms, chest, glutes, and hips? Is there any regimen that I can follow? I have stopped doing exercises to tighten my muscles. I believe these exercises moved my diaphragm. What exercise can I do to reset my diaphragm? What can I do to stop losing muscles? I feel drained when I wake up in the morning. Will I be able to stop feeling drained?



Welcome to

  • Can you tell me what kind of exercises you did that resulted in such a situation? If you did exercises of the neck, then it cannot move the muscles on gluteus or back.
  • I suggest you try doing the following.
  1. Go for a full body checkup.
  2. Stop doing exercises abruptly.
  3. Have a balanced diet in which protein content should be very high to maintain the muscle strength. Have lots of cereals, pulses, and dairy products.
  4. Start doing muscle strengthening exercises for biceps, triceps, quadriceps, and hamstring muscles. Hold a bottle full of water in your hand, and start bending the hands at the elbow and again straighten. This should be done in the initial 4 to 5 days for strengthening exercises. Then switch to other forms like dumbbell of 1 kg.
  5. Start breathing exercises for the diaphragm. Inhale through the nose and exhale through the mouth. Repeat this 20 times, and do not over exhaust yourself. Do it twice daily.
  6. Yoga in the form of Surya Namaskar will certainly help a lot.
  7. Have milk and banana every day twice daily. Have fruits and salads with soaked almonds and apricots, it will help in muscle building.
  8. Go for a walk in the morning for 20 minutes.
  • Do this for one month and post us back with the result. If you feel the situation is not improving, then consult an orthopedic.

Revert after a month to a fitness expert online -->

Hi doctor,

Thank you for replying. I did exercises for abs and upper body. After doing these exercises, my diaphragm has moved. I took Enlive ensure for a week to gain weight in different places and also tried eating apples, but nothing helped me to gain muscle. Is this muscle dystrophy? Will Surya Namaskar yoga help me gain muscles? Will it help me reset diaphragm and to stop losing muscles?



Welcome back to

  • Well yes, yoga is a very good form of exercise which will certainly help you a lot. Also, try doing the following.
  1. Have two apples a day with lots of milk, and you can also have banana milkshake once a day.
  2. Muscular dystrophy might have occurred due to some other reason.
  3. I insist you go for a full body checkup with all blood vitals checked properly.
  4. Do not have any medication without physicians prescription.
  5. You need to restore your muscle length and strength.
  6. You can also perform push ups and wall push ups.
  7. Planks can help you tone up your body.

For more information consult a fitness expert online -->

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