BICEPS ARE LIKE ORNAMENTS ON A CHRISTMAS TREE.
I love working out. I have ALWAYS loved working out.
I love sweating. And, wearing those super comfy, stretchy yoga pants!
And….I really like to think that I can be in the same shape I was in when I was 35.
Wait for it.
Not…….going……to….happen my friends. The science of it is against us……
But, I DO have something great to share here…..you CAN stop something called SARCOPENIA from moving too quickly or capturing too much of your muscle mass as you cross that 40 to 50 to 60 year old finish line. And, that’s great news!
There are too many studies (National Institute of Aging / Harvard / Cornell School of Medicine, etc) to count that tell us with total scientific certainty that as we age we lose approximately 3 – 8% of our muscle mass every.single.year. once we hit 30 and commensurately more after 60.
It’s just not fair! Here we are with time to burn at the gym…
What these same studies DO tell us is that our wasting muscles CAN be stopped or significantly slowed down with the proper nutrition and exercise. And, some sleep….let’s not forget that wonderful option!
Some of the most-often asked questions I hear:
CAN I REGAIN LOST MUSCLE?
Luckily, the loss of muscle mass is mostly reversible. Numerous experts recommend resistance and weight training as the best ways to rebuild muscle. And in addition to building muscle mass, this type of exercise increases bone mass, which is another key to remaining mobile and injury-free as you age.
CAN YOU REGAIN MUSCLE MASS AFTER AGE 60?
Seniors Can Still Bulk Up On Muscle By Pressing Iron Our muscle mass decreases at surprising rates as we get older. But researchers found that people older than 50 cannot only maintain but actually increase their muscle mass by lifting weights. It’s not going to be the muscle mass of your 30’s but…
HOW MUCH TIME DOES IT TAKE TO REGAIN LOST MUSCLE?
It could be two weeks, or more gradually, over the course of a few months, depending on what kind of shape you were in to begin with. For runners, it is usually a slower process, because their muscles take longer to atrophy than those of weightlifters and bulkier types.
WHAT SUPPLEMENTS HELP RETAIN MUSCLE?
Supplements I use for Exercise and Training Recovery
- Probiotics. Probiotics supply the gut with healthy flora necessary for digestion, absorption, elimination and immune function. …
- Omega-3 Fish Oil. …
- BCAA’s (Branched Chain Amino Acids) …
- Protein. …
- CoQ10. …
- Glutamine. …
- Curcumin. …
As you can see, there ARE some alternatives to simply “wasting away” as we age. But, it doesn’t work unless you do!
Statistics show that up to 41% of all older women and 38% of older men do NOT consume adequate protein. Most consume a large amount of acid-producing foods like grains and overly processed snack foods rather than fruits and veggies. If you can have someone who knows about nutrition for the aging work up an eating plan for you or your loved one. Reach out to me if you need help at firstname.lastname@example.org
Remember, even a 10 minute walk will help to stem muscle loss and keep you mobile. It’s a decision YOU can make today to stay fit and vital.
As always…Have the BEST day and take care of yourself!