Keeping your muscle as you age is ESSENTIAL! I don’t use the word ESSENTIAL very often, but in this case I’d yell that first line I wrote from the rooftops.
Maintaining muscle will keep you healthy, fit and functional, and I guarantee the quality of your life will be so much better if you pay attention to this advice.
Best Ways To Keep Muscle Mass As You Age
Unless you do something to prevent it, you’ll lose muscle as you age. That makes you susceptible to a host of health problems, including fat gain, sexual dysfunction, and depression.
Here are two steps you can take to rebuild or maintain your muscle mass.
1. Eliminate Aerobics.
I know I’m taking on a sacred cow here but there are different kinds of aerobics. Research shows that low-exertion, long-duration aerobic exercise causes muscle loss and actually shrinks your heart and lungs. So, unless you are in training for a marathon or long distance race, do this instead.
Your exercise routine should include short bursts of high-intensity exercise with gradually changing intervals over time. It’s the most effective way to burn fat and obtain a muscular body with functional strength.
For instance, this morning I went swimming. I didn’t swim a steady long distance. Instead, I treaded water for a minute and then swam 30 strokes, treaded again and swam again. Over and over again. I did this in the ocean so I got my heart rate up with the 30 strokes and then used all the muscles in my body for treading.
Be creative and create your own high-intensity intervals.
2. Take Muscle-Supporting Nutrients.
You can also take nutrients daily to build and maintain muscle.
Some of the best include:
Protein (as the main focus of every meal). Your body needs protein to maintain your muscles and support new muscle growth.
Throw away carb-heavy snacks and snack on protein snacks instead. A piece of celery with some almond butter is a good snack. Or an egg and a few nuts.
Creatine: Creatine increases speed, performance, endurance, and strength. It increases the amount of muscle you build during resistance training.
L-Arginine (500-1,000 mg a day). L-arginine is an essential amino acid that builds strength and muscle mass.
Carnosine (500 mg a day). Made from two amino acids, carnosine helps protect the integrity of your muscles and makes sure new muscle will be healthy and will last.
Glutamine (5 g a day as a powder in a shake). This amino acid helps stabilize energy levels and boost the production of natural growth hormone in your body. That tells your body to shed fat and build muscle. It also helps prevent muscle breakdown.
Final Thoughts
Remember, supplements are to “supplement”. Always, always eat real food first. Don’t eat poorly and then think supplements will make up for the rest. That’s never good for creating optimum health or a muscular body.
If you feel stuck and need additional support to adopt a new healthy habit or routine, consider working with me. We can partner up in setting goals, drawing on your skills and strengths, and implementing strategies to help you find your way to lasting healthy success.
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For over 15 years, Shelli has been a freelance writer and wellness habit coach. She writes about brain fitness, creating a healthy lifestyle, traveling the world, and making positive habits stick. Stop procrastinating! Take action, join her free newsletter.
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