As we age, we lose precious muscle mass. Age-related sarcopenia can have devastating effects. This starts in your 30s. It goes down exponentially with every decade that passes. There are things you can do to help.
- Stay active. It will help you maintain the muscle mass you already have.
- Lift weights. Weight training can build new muscle and combat the effects of muscle loss with aging.
- Eat enough protein. Aim for 1.3 grams per pound of body weight for optimum muscle building.
- Do aerobic intervals. You need to get your heart rate to speed up a sluggish metabolism. Long slow distance burns a lot of fat. However, 30 minutes of interval training will fire up your metabolism for hours afterward.
- Consume omega-3 fatty acids. They speed up protein metabolism in your body and provide healthy fats for your heart.
- Mix up your workout routine. Your body will become complacent if you always do the same routine. Switching things up confuses your muscles and causes faster gains.
- Women, have your hormone levels checked. Imbalances in estrogen and testosterone (yes we have testosterone too 🙂 can cause weight gain, muscle loss, hot flashes and irritability, just to name a few.
- Get 7-9 hours of sleep every night. To rebuild the tissue we tear down during workouts, our body needs rest. That’s when your muscles grow.
- Don’t skip breakfast. Your body thinks it’s starving. You will burn muscle rather than losing fat.
If these don’t help, come in to see us. Our outstanding physicians are here when you need us! In and Out Express Care’s about you.