Are you sabotaging your fat loss goals?
Ladies and gents over 30, look in as you may be accelerating your muscle loss which is disastrous for long term fat loss. My aim at my age of 44 is to retain muscle and lose body fat. This is why I partake in a Progressive resistance (weight) training program.
Many people as they age are on a constant battle to lose weight and many do this by constant cardio and extreme dieting but at some point you start to lose muscle mass and function. The cause is age-related sarcopenia or sarcopenia with aging. One possible contributor to sarcopenia is the natural decline of testosterone, the hormone that stimulates protein synthesis and muscle growth. Think of testosterone as the fuel for your muscle-building fire.
Physically inactive people can lose as much as 3% to 5% of their muscle mass each decade after age 30. Even if you are active, you’ll still have some muscle loss hence the reason I work so god damn hard to maintain it.
Constant battle to educate
So why do so many accelerate this loss with their extreme weight loss practices? Because they don’t understand how the body works, how to maintain and how to balance their macronutrients! I am on a constant battle to educate clients about the importance of resistance training and unfortunately a few have slipped through the net and joined weight watchers/slimming world/Herbalife etc. They will lose weight on these extreme diets however muscle will also reduce, slowing their metabolism effectively making it harder to lose that unwanted fat but easy to lose that much needed muscle!
Evidence has proven in most cases that a majority will put the fat back on if they don’t eat correct macronutrients and partake in strength training. I don’t do extreme cardio, I certainly don’t diet but consume balanced healthy real food sources which allows my body to continue to grow in the correct manner.
Your diet also plays a role in building muscle mass. Protein is the king of muscle food. The body breaks it down into amino acids, which it uses to build muscle. Animal sources (meat, eggs, and milk) are considered the best, as they provide the proper ratios of all the essential amino acids. Yet, you may want to stay away from red and processed meat because of high levels of saturated fat and additives. Instead, opt for healthier choices, such as
- 5 ounces of lean chicken or salmon (31 g and 24 g respectively)
- 6 ounces of plain Greek yogurt (17 g)
- 1 cup of skim milk (9 g)
- 1 cup of cooked beans (about 18 g).
Protein powders can offer about 30 g per scoop and can be added to all kinds of meals like oatmeal, shakes, and yogurt. Also, to maximise muscle growth and improve recovery, I suggest consuming a drink or meal with a carbohydrate-to-protein ratio of about 2-1 within 30 minutes after your workout. For example, a good choice is a glass of chocolate milk which has enough carbs and protein to cover this.
It takes years to become overweight yet many want a quick fix eating shit fuel! Your body would rather lose the muscle rather than the fat unless you stimulate the muscle fibres! Don’t get caught in the same trap millions have fallen in to.
Take up a progressive resistance training program, be patient, be consistence, then watch your body change in to something you feel great about.
Confidence and happiness is the end result.
If you are interested in a progressive resistance training program then contact me today.
Health and Fitness Coach