Maintain Your Muscle Mass As You Age With These 5 Easy Tips
Sarcopenia, which can be compared to osteoporosis, is a severe age-related condition. It starts at the age of 40 years and generally leads to a decline of 1% per year. At the age of 50, the speed increases. So if you do not start with a good amount of volume, you can see muscle loss of up to half at 75 - really! However, there is some uplifting news - you can fight debilitating muscles as soon as you start at this time - today.
1) Move it or lose it! Stretch and train!
Do not just stay there - move, spin, lift or work on it. Squat during TV commercials to strengthen your hamstrings and quads. Keep enough lightweight for your hands or opposition groups near your seat. Make two or three representatives consistently. If you do not know how to start, you should get a fitness trainer (who has worked with adults who are "developing"). "There is no question that the obstruction exercise is the most commonly used medication for treating muscle soreness," says Nathan K. LeBrasseur, Ph.D., Department of Physical Medicine and Rehabilitation, Mayo Clinic. Exercise increases the quality, the high impact resistance and the union of muscle proteins and should be your first line of protection against sarcopenia.
2) Eat high-quality protein!
Protein fixes and rebuilds muscle fibers. You do not know how much protein you should eat in a day? Take your weight in pounds, isolate it at 50/50 and subtract 10. If you weigh 150 pounds, which equals 65 grams of protein per day, spread it fairly evenly over your dinners and bites. (Note that if you have kidney problems you need to consult your doctor first.) The type of protein you consume will also be considered. The best sources are grass-fed hamburger, whey protein, lentils, wild fish like salmon, fish and natural chicken.
3) Increase your use of Omega-3!
In summary, omega-3 unsaturated fatty acids affect the digestion of muscle proteins and the physiology of mitochondria during human maturation. A recent report was created to examine the effect of supplementation with omega-3 unsaturated fatty acids on the rate of muscle protein assembly in more established adults. The results showed that supplementation with omega-3 unsaturated fats increased the rate of muscle protein amalgamation in more experienced adults. Buy these improved omega 3 eggs and add flaxseed and fish oils to your meals. Omega 3 essential oils
4) Eat the Mediterranean!
Reduce the intake of anti-inflammatory foods such as high fructose corn syrup, trans fatty acids and ready meals, and increase the intake of green leafy vegetables, berries and simply submerged fats such as olive oil, pecans, and salmon. Cut out simple sugars and increase complex starches. At the end of the day, eat foods that are as close to your normal condition as they would be prudent. An easy way to do that is to shop in the outlets of your grocery store - this is where the good things live!
5) Watch out for alcohol and stop smoking!
Alcohol can weaken your muscles if eaten excessively. However, the most benevolent people in the world eat red wine every day, without any negative effects. Nowadays, the norm is to limit yourself to two drink mixes a day, if you are a man and another if you are a woman. When it comes to smoking, you've heard all the reasons why you should not, just do not do it. We are surprised that there are still people who use their money to breathe!
In conclusion, you should expand your oppositional activities and eat well, and your muscle mass should be negligible.
