Keeping Healthy Muscle is as Important as Losing Weight

I want you to realize the importance of developing and maintaining muscle mass as you age.  Many of the degenerative conditions once thought to be a result of growing old can be directly associated with inactivity and the loss of muscle mass.  Below is a very informative excerpt on this subject by Dr. Donald K. Layman, one of the most respected experts on nutrition and human metabolism of our day.

Muscle size and strength are usually associated with body builders and athletes, but the latest research is proving that healthy muscles are critical for adult health. Average life expectancy continues to increase, but along with the blessing of longer life comes the risk of age-related diseases. The risks for obesity, diabetes, osteoporosis, heart disease, and cancers increase with advancing age. Excluding individuals who die early in life from an accident, injury or acute illness, we all expect to live healthy and robust lives well into our 80’s or beyond. For adults over the age of 65, the real risks for loss of health relate to muscle function and mobility. The measure of functional mobility is defined as the ability to perform activities of daily living or ADL. ADL is a measure of independent living and directly predicts morbidity and mortality – how healthy will you be? … and how long will you live?

A few years ago, a colleague, Dr. Robert Wolfe, wrote an article entitled The Underappreciate Role of Muscle in Health and Disease. The article highlighted the importance of skeletal muscle in adult health. Dr. Wolfe looked at healthy aging, acute illnesses, chronic diseases, and recovery from surgery or falls and the common factor for recovery and even survival from each of these conditions was skeletal muscle health. If your muscles are healthy, then your odds of avoiding or recovering from illnesses improve greatly. Dr. Wolfe reported some eye-opening facts – women over the age of 65 who fall and break a hip, over 50% never walk again; recovery from cancer and chemotherapy is directly related to muscle mass at initial diagnosis; and risk of developing diabetes is inversely related to muscle metabolic health. Dr. Steve Blair at the Cooper Institute coined the concept of Fit and Fat to reflect that many people can be overweight and still healthy – as long as they have good muscle health. The list of examples goes on but the point is clear, healthy muscles equal healthy adults.

The importance of muscle health highlights a critical difference among weight loss diets. There are many fad diets and so-called nutrition companies that make claims about rapid weight loss or cures for obesity, but the secret they want to hide is they also cause muscle loss. That’s a critical factor when you evaluate a weight loss program. People tend to ask “how much weight can I lose in the shortest period of time?” These quick fix fad diets may work for spring break when you’re 18 to 22, but it’s a dangerous practice for any adult over 30. The correct questions are “is it a proven weight loss program, and what are the proportions of fat and muscle lost?” Be sure that the so-called miracle diet PROVES that it only causes loss of body fat and not muscle. Loss of muscle means you have damaged your metabolic flexibility and your functional mobility and virtually guaranteed the weight will return (note: research shows 93% of weight is regained within one year with these fad diets); and even worse the weight that returns will be all body fat increasing the risk for diabetes, heart disease, cancer, and osteoporosis. If you lose muscle during weight loss, the muscle loss will be permanent increasing your metabolic risks and accelerating aging.

Muscle health is so important that medical experts in gerontology are debating whether adults over 60 should EVER lose weight. Skeletal muscles have obvious importance for posture and mobility. When we’re young our muscles are strong and flexible. The same is true for metabolism. Young muscles have high metabolic flexibility. Teenagers seldom get muscle soreness and usually recover rapidly after an exercise challenge. As we get older, we observe changes in physical strength and flexibility, and there are changes in metabolic flexibility that we can’t see. As we get older, muscle health and metabolic flexibility requires more attention.

Strength training and getting the proper amount of protein in your diet are the two most effective ways of developing and maintaining muscle mass as you age.  Checkout my favorite strength training programs from Beginners to Advanced levels at Forever Fit and Firm.

The Importance of a Balanced Breakfast

The importance of eating a properly balanced breakfast cannot be over-stated when it comes to building muscle and burning body fat.  Studies show that consuming 25 to 30 grams of high quality protein at each meal is necessary to stimulate protein synthesis (the repair and building of muscle tissue), and this is especially true at breakfast.  Below is an excerpt on the importance of a balanced breakfast from Dr. Donald K. Layman, one of the top nutritional experts of today.

The importance of breakfast is a principle of nutrition taught to children. If you want to perform well in school you need a good breakfast, and children who skip breakfast often have low energy, poor attention, and reduced performance. The problem was low blood sugar. Nutritionists thought the solution was eating carbohydrates. This led to breakfasts that were high carbohydrate and low protein such as cereal and OJ or even donuts and pastries. Carbs became a staple for the American breakfast.

As the science of nutrition evolved we learned more about how the body uses protein, carbohydrates and fats, and our concepts about meals changed. We now know that the best way to stabilize blood sugar for children – and adults – is eating fewer carbs and more protein. Carbohydrates can give you a quick burst of energy, they but also lead to a big insulin response that causes a drop in blood sugar in about two hours. This drop in blood sugar saps your energy and leads to snacking. If you’re young, exercise daily, and have normal body weight, you may be able to tolerate a higher carbohydrate diet and snacks, but for most adults, high-carb breakfasts and snacks lead to weight gain and unwanted body fat.It’s time for a new breakfast.

When you wake up, it’s likely you have been without food for about 12 hours. Your body is burning fat – which is great – but also breaking down your lean tissues including muscle and bone. What you eat at the first meal determines how your body burns fat and protects itself for the rest of the day. Breakfast determines your metabolic pattern. If the first meal is high in carbs and low in protein, the rush of insulin shifts your body from burning fats to storing fat and even converting the carbs you eat into new fat. Lack of adequate protein at breakfast also leaves your body breaking down lean tissues. The ideal breakfast contains protein, carbohydrate, and fat with the balance of protein and carbs being the critical parts.

Getting the proper amount of protein in your diet combined with strength training is the most effective approach to staying strong and fit as you age.  Checkout my complete line of strength training programs at Forever Fit and Firm.

Squats, One of the Best Exercises for Overall Strength

If you've read any of my posts you know how passionate I am about strength training.  It is the most effective form of exercise for maintaining your muscle mass and strength as you age. In that light, I want to share some of my favorite exercises with you that I do to stay fit and strong as I age.

A properly executed squat is one of the best exercises you can do for overall strength and conditioning.  Using the Smith Machine is a big aid in helping you perform squats correctly.  First, place the bar a little lower than shoulder height.  Next, position yourself under the bar, twist to unlock it and place the bar on top of your shoulders.  Now, place your feet in front of you about six inches, a little wider than shoulder width apart. This is your start position.  Lift your chest, and keep your chin high.  Now, squat by leading with your butt until your thighs are parallel to the floor, then return to the start position.  Be careful not to round your lower back and that your knees do not extend over your toes anytime doing this exercise. (For the first few times, it’s best to have someone observe you from the side to make sure you are doing this exercise correctly).  Your breathing pattern is to inhale on the way down and exhale on the way up on this exercise.  Use a resistance with which you can do 10 to 12 repetitions of which the last 3 repetitions are difficult to complete with proper form.

You can download my complete strength training routines by clicking on this link: Forever Fit and Firm.

Three Leg Exercises You Can Do at Home

For those of you who like working out in the privacy of your home, below are three exercises that  really strengthen and shape your legs.

Exercise 1: Wall Ball Squats

Start in a standing position and place a therapeutic ball at the small of your back up against a sturdy wall. Position your feet in front of you, about 2 feet from the wall, and a little wider than shoulder width. Turn your toes outward slightly. From this starting position squat until your thighs are parallel to the floor and then return to an upright position. Make sure to keep the ball pressed firmly against your back throughout the entire movement. Also, keep your chest up and your weight on your heels throughout the exercise.

Do 3 sets of 15 repetitions. You can make this exercise harder by holding a dumbbell in each hand while doing this exercise.

Areas targeted:  thighs, hamstrings, and buttocks

Exercise 2: Stationary Lunges

Start in an upright position with your feet shoulder width apart. Position your hands behind your head as illustrated. Take a giant step forward and drop your hips while bending both knees until your front thigh is parallel to the floor. Return to the starting position and alternate legs.

Keep your chest up throughout this exercise and step out to where your thigh makes a 90 degree angle with your ankle.

Do 3 sets of 10 repetitions each leg

Areas targeted: thighs, buttocks, and hamstrings

Exercise 3: Hip Lifts

Lay on your back with your legs extended and your feet on the ball as illustrated. Lift your hips off the floor and pull the ball into toward your body, then extend your legs and return to the starting position and repeat. Keep your hips up off the floor during the whole exercise

Please checkout my complete line of strength training programs by clicking on this like: Forever Fit and Firm.

Are You Eating Enough Protein?

Protein is a necessary part of every living cell in your body.  Next to water, protein comprises up the greatest portion of your body weight.  Protein substances make up your muscles, ligaments, tendons, organs, glands, nails, hair, and many vital body fluids.  It is essential for the growth, repair, and healing of your bones, tissues, and cells.  In addition, the enzymes and hormones that catalyze and regulate your body processes are comprised of protein.  So, you see the proper amount of protein in your diet is vital for your health and wellbeing.

Protein is composed of building-block chemicals called amino acids.  There are approximately 28 commonly known amino acids that your body uses to create all the various combinations of proteins needed for survival. These 28 commonly known amino acids are further classified as essential and nonessential amino acids.  Nonessential amino acids can be produced in your body, while essential amino acids cannot be produced in your body and must be obtained from the foods you eat.

The sources of protein in your diet are classified as complete or incomplete.  Complete proteins contain all the essential amino acids and are mostly from animal sources such as meat, fish, poultry, eggs, and dairy products.  Incomplete proteins lack one or more essential amino acids that your body cannot make itself.  Incomplete proteins usually come from plant- based sources such as fruits, vegetables, grains, and nuts.  You must eat incomplete sources of protein in a combination that contains all the essential amino acids in order for your body to use them.

As mentioned, you must get your essential amino acids from your diet because your body cannot make them itself.  Some of the best animal sources of protein are fish, poultry, lean cuts of meat, and low-fat dairy products.  Some of the best vegetable sources are beans, nuts, and whole grains.

Protein’s Effect on Aging

Getting enough protein in your diet is crucial for building and maintaining muscle mass especially as you age.  As I mentioned earlier, losing muscle mass is very detrimental to your health.  Age related muscle loss known as sacopenia can begin in your thirties and accelerates with age if left unabated.  Sacopenia can lead to muscle weakness, fatigue, insulin resistance, body fat accumulation, injury, and many other problems we associate with aging.

Increased protein consumption, and strength training are two of the most effective ways to combat muscle loss.  While 0.8 grams of protein per kilogram of body weight (0.36 grams per pound) has been the normal recommendation for daily protein intake, new studies show that 1 to 1.5 grams of protein per kilogram of body weight (0.45 to 0.68 grams per pound) may be more beneficial in building, maintaining, and reducing muscle loss.

Protein quality, quantity, and timing of consumption throughout the day, in conjunction with physical activity, are all important to the building and maintenance of muscle mass.  The goal of protein consumption and lean muscle mass is to optimize muscle protein synthesis (the biological process by which muscle cells are regenerated).  Studies now show consuming 25 to 30 grams of high quality protein at each meal (breakfast, lunch, and dinner) is necessary to stimulate maximal protein synthesis.

Protein’s Effect on Weight Loss

Scientific research is now revealing that people who consume higher amounts of protein (20 to 30 percent of their daily caloric intake), while cutting back on their carbohydrate intake, tend to lose weight faster and stay leaner than those people on low-fat diets.

The reason higher protein, lower carbohydrates diets are more conducive to weight loss and maintenance is interesting.  First, high-protein foods slow the movement of food from the stomach to the intestines, meaning you feel full longer and don’t get hungry as often.  Second, protein has a leveling effect on your blood sugar which means you are less likely to get spikes in your blood sugar that lead to cravings for carbohydrates.  Third, your body uses more energy to digest protein than it does to digest fat or carbohydrates.

Getting the proper amount of protein at breakfast is especially important if you are trying to lose weight.  Breakfast is the first meal of the day and what you eat determines whether you start your day in fat burning or fat storage mode.

Eating a breakfast rich in carbohydrates and low in protein (the typical American breakfast) starts your day in fat storage mode.  The cereal, bread, fruit, and juice you have for breakfast are all carbohydrate based and are converted into sugar by your body, thus causing a spike in your blood sugar.  Then your body produces insulin to take that blood sugar and store it in your body mostly as body fat.  Then soon after your blood sugar drops and you feel famished, and crave more carbohydrate based foods which starts a cycle of blood sugar spikes and crashes and its insuring sugar cravings.

On the contrary, having a breakfast that contains the proper amount of high quality protein such as eggs, lean meat, and low fat dairy starts your day in a fat burning mode.  As mentioned earlier, consuming 25 to 30 grams of protein is necessary for maximal protein synthesis.  This building and repair of muscle cells is very energy intensive and it burns body fat mainly as fuel for this process.  Thus, having 25 to 30 grams of protein at breakfast activates muscle cell regeneration and also alleviates blood sugar spikes which lead to cravings.

Now that you know how important protein is for you, here are some good sources of protein listed by the U.S. Department of Agriculture to help you get the proper amount in your daily diet.

1 ounce meat, fish, poultry equals 7 grams of protein

1 large egg equals 6 grams of protein

4 ounces milk equal 4 grams of protein

4 ounces low-fat yogurt equals 6 grams of protein

4 ounces soy milk equals 5 grams of protein

3 ounces tofu, firm equals 13 grams of protein

1 ounce cheese equals 7 grams of protein

1/2 cup low-fat cottage cheese equals 14 grams of protein

1/2 cup cooked kidney beans equals 7 grams of protein

1/2 cup lentils equals 9 grams of protein

1 ounce nuts equals 7 grams of protein

2 tablespoons peanut butter equals 8 grams of protein

1/2 cup vegetables equals 2 grams of protein

1 slice bread equals 2 grams of protein

1/2 cup of most grains/pastas equals 2 grams of protein

Regular strength training along with proper protein consumption are two of the best ways to build strength, and maintain your muscle mass as you age.  You can download my favorite strength training programs by clicking on this link: Forever Fit and Firm.