Keeping your fat burning, stamina supporting muscle as you age can be a challenge!
It’s so much easier to KEEP your fitness level (and your muscle) than it is to rebuild it.
IMPORTANT NOTE: It’s never too late to get into shape and gain muscle … It doesn’t matter what your age is. It just takes time, consistency and a little patience.
When you hit the age of 30, you start losing 3% to 5% of your muscle mass each year.
Studies even show that over your lifetime you can lose up to 30% of your muscle!… IF you are not doing anything to actively spare it.
Less muscle = less strength = less balance = more risk of falls and fracture. Not good!
Strength training can help your body retain your muscle, and maybe even reverse the trend…And, it keeps your metabolism revved.
These things will pay off not only now, but decades into the future.
–> Eating enough protein
Eating enough quality protein will help you maintain your hard earned muscle! An appropriate amount is between .07g – 1.0 g per pound of bodyweight. Take in closer to the 1.0 gram amount if you are lifting heavy weights several times a week.
Most women I see are eating about half of the protein they should be eating. Using a tracking app like www.fatsecret.com is a great way to track and learn about where your protein are coming from.
→ Get at least TWO total body strength-training workouts in each week.
These workouts should include all your major muscle groups, including your “big” muscles – legs, back, and chest.
BONUS: Resistance training also helps keep your bones strong.
→ Make time to stretch. This gets even more important as you get older. Not only does it help cut back on aches and pains, but it helps your muscles move through a wide range of motion.
Maintaining flexibility is a surprising factor when it comes to balance. When your range of motion becomes limited, it can affect your walking gait as well as your posture.
Even if those “older” years seem far away, it’s definitely worth a little thought now.
If you are menopausal woman you will want to check out our article on Strength Training Benefits For Menopausal Women
If you want to apply for a free Strategy Session to find out your next best steps to reach your muscle building goals CLICK HERE
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