How to Fight Muscle LossMay 04, 2023
Jim had always been active and fit, but as he aged, he began to notice a gradual loss of muscle mass.
By the time he was 70, he had become frail and weak, unable to perform even the simplest of tasks without assistance.
Determined to reverse this trend, he reached out to me.
After a short call to discuss his goal, Jim joined our age-management program and began resistance training.
At first, he found it challenging and intimidating, but he persisted.
As he continued to lift weights and work with his coach, he began to feel stronger and more confident.
Despite setbacks and injuries along the way, Jim refused to give up.
He pushed himself to new heights, lifting heavier weights, and setting personal records.
Slowly but surely, Jim's hard work paid off.
He lost 30 pounds and added muscle. In addition he improved his balance and mobility, and regained his independence.
Jim was once again able to enjoy his favorite activities, such as hiking and golfing, without fear of falling or getting hurt.
Nowadays Jim is living his best life, free from the limitations of muscle loss.
When you imagine a 70-year-old person, what comes to mind?
Hopefully you envision a strong and energetic person; however, in reality many 70 year olds are frail and weak.
Even if there is no apparent illness, many 70-plus individuals seem to convey a sense of fragility.
They walk slowly, move cautiously, and sometimes rely on others to assist them with daily activities.
But what's causing this?
It's muscle loss, or sarcopenia, and it begins as early as age 25.
Although the symptoms of muscle loss typically don't manifest until around age 40, the process is already underway.
After age 65, it accelerates rapidly.
Women, for example, can lose almost half a pound of muscle each year after age 40, replacing it with fat.
The gradual loss of muscle mass leads to a decline in overall body strength, balance, and confidence when walking.
Recovering from near-falls becomes more difficult, leading to decreased mobility and, often, a sedentary lifestyle.
This sedentary lifestyle can then pave the way for chronic illness.
However, there is good news: sarcopenia can be delayed and even reversed with resistance training.
How to Fight Muscle Loss
Nowadays, it's increasingly common to encounter workouts that have been generated by artificial intelligence.
In the realm of fitness, training programs are tailored according to your available equipment, injury history, and many other variables.
Devices that utilize sensors and computer vision technology provide guidance on form, intensity, and load.
But do you know what computers CAN'T ever do for you?
The fastest most intuitive supercomputers can't lift the weights for you.
In fact, the smartest neural network can't do your hill sprints, sled pushes, or post-workout stretches either.
Truth is, you must always do the work; however, the particular type of exercise you choose to do will make or break your results.
Progressive resistance training (PRT) can slow down the aging process in several ways.
Whether you're looking to improve your energy levels, reduce your risk of chronic diseases, or simply feel more confident and happy, lifting weights can help.
1. Build Muscle Mass
As you age, you tend to lose muscle mass, a condition called sarcopenia.
PRT can help combat sarcopenia by building and maintaining muscle mass, which is essential for maintaining mobility, balance, and overall strength.
By building muscle mass, PRT can also help increase our metabolism, which helps burn calories more efficiently.
2. Increase Bone Density
PRT has been shown to increase bone density, which is essential for maintaining bone strength and preventing fractures.
As you age, your bones tend to become weaker and more brittle, making you more susceptible to falls and fractures.
PRT can help reduce this risk by strengthening your bones.
3. Boost Cardiovascular Health
PRT can help improve cardiovascular health by reducing blood pressure, increasing blood flow, and improving cholesterol levels.
This can help reduce the risk of heart disease, which is a leading cause of death among older adults.
4. Improve Balance and Coordination
PRT can help improve balance and coordination, which is essential for preventing falls and maintaining mobility.
By improving your balance and coordination, PRT can also help reduce the risk of injury and improve your overall quality of life.
5. Reduce Inflammation
PRT has been shown to reduce inflammation, which is a major contributor to the aging process.
Chronic inflammation can contribute to a variety of health problems, including heart disease, cancer, and Alzheimer's.
While you can't grow new muscle cells, you can develop the ones you have left, even if you are already experiencing muscle loss.
By beginning a strength training program, you can become stronger than ever before, at any age.
It's never too late to start resistance training, even if you are 40, 50, 60 or beyond.
Studies have shown that older patients who participated in strength training programs were able to increase their mobility and move from using a wheelchair to walking with a walker or cane.
Even if you are young, starting early can significantly delay the effects of sarcopenia.
As you begin lifting weights, you will notice significant improvements in your energy levels, balance, and overall ease of performing daily tasks.
Additionally, you will begin to build muscle and burn fat, causing your clothes to fit differently.
By investing in resistance training, you are investing in your future health, independence, and overall quality of life.
Muscle loss, or sarcopenia, begins as early as age 25 and accelerates after age 65.
It can cause frailty and a sedentary lifestyle, leading to chronic illness; however, resistance training through progressive resistance training (PRT) can help combat sarcopenia and delay or reverse its effects.
PRT can improve muscle mass, bone density, cardiovascular health, balance and coordination, and reduce inflammation, leading to a better quality of life.
Starting resistance training early can delay sarcopenia, while it's never too late to start, as studies show significant improvements even in older patients.
If you are ready to fight muscle loss, share your goals with me.
I'll share a paint-by-numbers system to help you lose unwanted pounds, boost strength, and slow aging so you feel better than ever before.
To your success,
Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online personal trainer, or you want to visit the best personal trainer in the Lehigh Valley, you can take a free 14-day trial.