How do I maintain muscle while losing fat as I get older?
Maintaining lean muscle mass as we age.
Why do we lose muscle as we get older?
- Muscle Atrophy: As we age, our muscles naturally begin to decrease in size and strength. This process, known as muscle atrophy, can accelerate if we don’t actively work to maintain muscle mass.
It is natural and normal to worry about losing muscle mass as we age, muscles are literally anti ageing right! To keep toned and strong so we can enter our older years with vitality and vigour is not being vein, it is totally sensible.
Women in particular need to include resistance training 3/4 times a week as they reach peri-menopause and there after. WHY? Simply put, bone health, mood boost, metabolic benefits, quality of life. Up to 20% of a woman’s bone loss happens during this time. So, bone density is vital. loose
Metabolic Benefits: Maintaining lean muscle mass also helps boost our metabolism, making it easier to control weight and burn calories.
Strength and Balance: Strong muscles contribute to improved strength, balance, and coordination, reducing the risk of falls and injuries.
So, how do we maintain muscle mass?
It is not as simple as eating more protein I am afraid. You need ……
Progressive Overload in training
This involves gradually increasing the demands on your muscles over time. This can be done by:
- Increasing Weight: Lifting heavier weights as you get stronger.
- Increasing Repetitions: Doing more repetitions of an exercise.
- Increasing Sets: Doing more sets of an exercise.
- Decreasing Rest Periods: Shortening the rest periods between sets.
- Changing Exercises: Incorporating new exercises that challenge your muscles in different ways.
What else?
Your diet plays a huge factor,
Understanding the Basics:
The key to building muscle and losing fat is a combination of:
- Caloric Deficit: Consuming fewer calories than you burn to loose fat. (Weight and lifestyle play a huge part here also)
- Protein Intake: Adequate protein is essential for muscle growth and repair. How much depends on goals and weight.
- Weightlifting: Resistance training is crucial for stimulating muscle growth.( AS COVERED)
Nutritional Protocol:
- Caloric Deficit:
- Calculate Your Maintenance Calories: Use a calorie calculator to determine the number of calories you need to maintain your current weight.
- Create a Deficit: Aim for a moderate deficit of 250-500 calories per day for sustainable fat loss. (GOAL DEPENDING)
- Protein Intake:
- Target: Aim for 1.8-2.4 grams of protein per kilogram of body weight.
- Sources: Include lean meats (chicken, turkey, fish), eggs, dairy, legumes, and plant-based protein sources like tofu and tempeh.
- Carbohydrates:
- Fuel for Workouts: Consume carbohydrates before and after workouts for energy.(Timings matter)
- Quality: Opt for complex carbohydrates like whole grains, fruits, and vegetables.
- Healthy Fats:
- Essential Nutrients: Include healthy fats like avocados, nuts, seeds, and olive oil for essential fatty acids.
- Hydration:
- Stay Hydrated: Drink plenty of water throughout the day, especially during workouts. (Sole water is very helpful )(SALTED)
Meal Planning Example:
- Breakfast: Oatmeal with berries and nuts, Greek yogurt with fruit.
- Lunch: Grilled chicken salad with mixed greens and quinoa.
- Dinner: Salmon with roasted vegetables and brown rice.
- Snacks: Protein shake, apple with peanut butter, cottage cheese with fruit.
Weightlifting:
- Consistency: Aim for 3-4 strength training sessions per week.
- Progressive Overload: Gradually increase the weight or resistance you lift over time.
- Compound Exercises: Focus on exercises that work multiple muscle groups, such as squats, deadlifts, bench presses, and rows.
Additional Tips:
- Sleep: Aim for 7-9 hours of quality sleep per night for optimal recovery.
- Stress Management: Practice stress-reduction techniques like meditation or yoga.
- Listen to Your Body: Pay attention to hunger and fullness cues
Cannot stress enough that consistency is key, get an accountability coach, get a friend to hold you accountable. Set goals long and sorter, if they are not scheduled goals they may fail.
While taking on board the above please note, spot fat reducing is impossible, you cannot choose where to los body fat from.
Dm for a more personalised approach.
Maria
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