We have all been there. We eat whatever we want and in what quantity
we want and see little change in our weight. Then suddenly it happens. That donut, bag of chips or piece of pizza
turns into fat and is stored in places that make fitting into those skinny
jeans a nearly impossible task.
While packing on the pounds
happens to a lot of people at different ages, one of the drivers in weight gain
is the aging process that sees a slowing down in metabolism. Ever wonder why
the metabolism slows down after age 30? Muscle mass or a reduction there in,
and the way we eat controls the metabolism speed that invites fat to the party.
Strength training has often
been associated with maintaining and increasing bone density, Runner's Fuel
founder and nutritionist Rebecca Turner says building and maintaining muscle
mass should be a priority to address a slowing metabolism.
"Lean muscle is the
furnace in which calories are burned and energy is stored," Turner said.
"Without adequate muscle, weight loss or maintenance is impossible and
fatigue or exhaustion is inevitable."
While many people can increase
cardio based activity as a way to kick start their metabolism, as one ages,
strength training in addition to cardio workouts is increasingly important. Adding
more resistance exercise and using all muscle groups’ works better to re-engage
a lagging metabolism.
This combination of resistance
or strength training with cardio focused exercise engages the muscles more
often and in different ways which leads to increased strength, fitness and a
higher metabolism.
Studies show that adults lose ½
to 1 percent of muscle mass every year starting in their 30s, Turner said, and
muscle strength declines by 12 to 15 percent per decade. The danger is the lack
of perception of the effect to one’s body until a deep fitness and muscle loss
hole has been dug.
The good news is the body is
resilient will respond favorably to stimulus to improve muscle mass and
re-ignite your metabolism. Turner provides some tips to get you back on the
path to having the body you want.
Focus on whole foods and
protein
Proteins are the only nutrient
capable of creating or reserving muscle mass. Eat a variety of protein-rich
foods each day like seafood, nuts and beans, as well as lean meat, poultry,
low-fat dairy foods and eggs. Veggies such as kale and spinach help raise the
metabolism and prevent inflammation.
Eat omega-3 fats
Researchers suggest essential
fatty acids boost everything from heart health to mood. Now omega-3s are
getting praised for sparing muscle due to their anti-inflammatory skills Foods
like salmon, walnuts and omega-3 enriched eggs provide these essential fats
plus protein.
Resistance train often
Resistance training (weights, push-ups, lunges or Pilates) actually builds muscle and prevents it from
vanishing. Experts recommend 20-30 minutes of intense resistance training two
to three times per week.
HERE’S TO BEING FIT FOR LIFE! Chris is a Certified Personal Trainer, USA
Triathlon Level 1 Coach, Group Exercise Instructor, exercise and endurance
enthusiast. He competes yearly in
numerous running races, marathons, ultra marathons, triathlons and other
endurance events. He is a member of the
2015 QT2 Systems Advanced Team.
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