Did you know that after age 30, you will lose 3-5% of your muscle mass per decade?
Lean muscle mass is the total weight of your body minus the weight that is due to fat mass. It includes your muscles, bones, tendons, and organs.
Building lean muscle mass is critical to maintaining a healthy, happy life.
Why should you build it, and how can you start?
Let's take a look.
Lean muscle mass can help speed up your basal metabolic rate (BMR,) or the number of calories you burn at rest. Muscles require energy when you rest, and fat cells do not. So you will burn more throughout the day if you are building muscle.
Obesity contributes to many chronic diseases, including diabetes, cardiovascular disease, and certain types of cancer. Greater muscle mass can help you fight obesity, thus lowering your risk.
Lean muscle mass is also a great reserve for the proteins your body needs when you become sick. Your body will be able to fight off infection better if you have enough protein in reserve to build up your immune system.
Those with lower muscle mass will have a harder time fighting off disease. It could impact your rate of recovery from common illnesses such as the flu, and even serious health problems like cancer.
Building your core muscle strength will improve your balance and reduce your risk of accidents resulting in injuries, such as tendon sprains and tears.
Muscle-building can also strengthen your bones and tendons, which can help prevent broken bones and muscle pulls.
Stronger bones and tendons can keep your body healthy so you will want to keep exercising and building even more strength in the future. Weight-bearing exercises work against gravity to strengthen bones. These include walking, jogging, climbing stairs, or playing tennis.
You will get in better shape when you build muscle mass. It can help you lose weight and tighten up your physique, no matter what your body type.
Your clothes will fit better, too. And a more positive body image can lead to greater self-esteem, which may inspire you to eat better and get even stronger.
Building muscle mass can make activities like bending, lifting, and stretching easier. you will also be better able to fight fatigue.
Sciatica is pain that radiates from your lower back through your hips and buttocks and down your legs. It is common in folks who have had a herniated disc or another back injury.
Our knees, hips, and feet may also begin to ache as we get a little older. Building muscle mass through gentle exercises such as yoga can increase your flexibility and ease the pain you may feel as you move throughout your day.
Protein is essential to rebuilding and repairing muscles, as well as other types of body tissue.
When you get injured or sick, your body needs more protein than usual. It can borrow from your muscles to meet its immediate needs.
Any kind of exercise can help you build muscle mass. Gentle yoga, walking, or swimming are great ways to get started.
You can eventually begin adding strength training to your workout routine. Lighter barbells and squats are a good way to begin. Once you have developed some tone and strength, you may wish to add more weight.
Eating a protein-packed breakfast can help you gain muscle mass by jump-starting your energy. You'll feel healthier and more energetic before you exercise. Great options are peanut butter toast, smoothies, omelets, and cottage cheese.
Try eating smaller meals every few hours so you won't feel as hungry. It also helps to eat a little protein at every meal to build and retain muscle.
Super options for muscle growth are lean meats like chicken and turkey. Lean fish such as salmon and tuna also contain healthy doses of Omega 3's, which help curb inflammation and combat bad cholesterol. Eggs are also a great way to get your protein without extra calories.
Dairies such as low-fat milk, cottage cheese, and yogurt can provide you with the calcium and Vitamin D you need to build strong bones and protect against cancer and diabetes.
If you make sure to eat fruits and veggies with each meal, you can feel full without gaining extra fat. They are loaded with vitamins and minerals and can help aid in digestion.
Whole foods are unprocessed and unrefined. They can help you boost your muscle mass and decrease your fat intake. Examples include veggies, fruits, rice, and oats. Avoid processed foods such as pizza, bagels, and frozen meals.
Focus on eating healthy fats, such as those in olive or coconut oil. They will make you feel full because they digest slowly.
Avoid trans fats such as margarine. These raise your levels of bad cholesterol and increase your risk of diseases such as heart attack and stroke.
Strength training can cause dehydration through sweating. Drinking water can prevent dehydration and hunger, since being thirsty can sometimes make you think you're hungry.
The right exercise and diet will build lean muscle mass. It will make you stronger, slimmer, and less prone to disease. Lean muscle mass is a fountain of youth that can ensure a long, healthy life!
For more information on a healthy lifestyle, read our blog today.