As we age, we tend to lose muscle mass over time. According to the National Institute of Health, we lose 3-8% our muscle mass per decade which than accelerates after the age of 60. Losing muscle mass as time goes on leads to falls , fractures, and disability. It’s imperative that we maintain and work on it. The added benefit of maintaining muscle is burning fat and calories.

Muscle is more metabolically active and burns more calories. Muscles to target would include, chest, arms, and thighs as they are bigger muscles. Muscle takes up less room and makes you look leaner when you work on it.

To put on the muscle, you must add in good quality protein and a sufficient amount of it. It is typically said that you need 0.8g/kg of body weight. If you are active you will need more. Something that you can do at home, try to take in 30gm of protein at breakfast. This can be done with food and/or protein shakes. This will help with your weight, glucose control, as well as feeling full longer.

Make sure you are doing resistance training to help build that muscle. Aim for 3 to 4 times a week. Cardio is great but don’t let that be the only type of exercise you do.

To your health!

Learn how to live pain-free, jumpstart your metabolism, target fat reduction, weight loss, experience a non-surgical mommy makeovers, and how to quickly look better in your clothing, on the beach, and in the bedroom. You can jumpstart your physical goals with Dr. Mian’s approach to expediting your progress in a way that is very healthy, and that creates sustainable, and much better habits in your life – making significant improvements in your life seem effortless, and simultaneously helping you feel better.