Showing posts with label fitness over 50. Show all posts
Showing posts with label fitness over 50. Show all posts

Tuesday, April 30, 2024

How to minimize muscle loss as you age

If you are in your 40s or 50s, chances are that you are starting to notice some changes in your body, including muscle loss and diminishing strength, even if you exercise fairly regularly. Maintaining muscle mass becomes increasingly important as we age, especially for women who are looking to lose weight.

How to minimize muscle loss as you age:

1. Strength train a few times a week - Resistance training with or without weights is essential for muscle protein synthesis. Strength training not only builds muscle but also helps preserve bone density, which is crucial for overall health.

2. Eat high-quality protein at every meal - Aim to eat 25-30 grams of protein at each meal. Aim for a protein-rich diet including sources like lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.  Protein intake becomes particularly important as we age to counteract age-related muscle loss.

3. Recover as hard as you train - Your muscles need time to heal to get stronger. Ensure you're allowing adequate time for rest and recovery between workouts. Muscles need time to repair and grow stronger after being challenged during exercise. Incorporate rest days into your routine and prioritize quality sleep to support muscle recovery and overall well-being.

4. Find a community - Your support system can help provide motivation and accountability. Building and maintaining muscle mass is a gradual process that requires dedication and persistence. Being part of community of like minded people can be the key to your success.

By implementing these strategies, women over 50 can minimize muscle loss while focusing on their weight loss goals, leading to improved overall health, strength, and vitality.

Click here to learn more about what it's like to work with me!