Sarcopenia: As We Age Muscle Loss Occurs

In physically inactive people there is a loss of about [-0.5%] of lean muscle mass every year between age 25 and 60, and a corresponding decline in muscle strength. From age 60 on, the rate of loss doubles, to about 1%. It doubles again at age 70; again at age 80, and then again at age 90.

How does this translate to the human body? We are losing muscle mass, and that muscle mass is being replaced by fat cells. Typically an individual wonders why they develop a pouch gut, or why their thighs or buttocks are becoming larger. We realize we are not gaining muscle mass in these areas, but losing muscle mass and fat cells are gaining in size. Most people can envision this process occurring in their body from the age of 30 on.

Inactive people normally have the most servere atrophy (loss of muscle mass), but active people also may experience atrophy of the muscle. The greatest loss is experienced with the fast twitch (FT) versus the slow twitch (ST) muscles. The FT muscles are used for high-intensity, anaerobic movements (weight lifting) while the ST are employed for activities such as running, dancing, biking, etc.

With aging and inactivity, the most atrophy is seen in the fast twitch (FT) fibers which are recruited during high-intensity, anaerobic movements. Although sarcopenia is mostly seen in physically inactive individuals, it is also evident in individuals who remain physically active throughout their lives. Present finding suggests that physical inactivity is not the only contributing factor to sarcopenia. Current research is finding that the development of sarcopenia is a multifactor process. Many factors, including physical inactivity, motor-unit remodeling, decreased hormone levels, and decreased protein synthesis, may all contribute to sarcopenia. Fortunately, sarcopenia is partly reversible with appropriate exercise interventions.

The purpose of this article is to focus on Sarcopenia and the importance of resistance training in preventing it and reversing its effect. The other important aspect is the decrease of hormones and the reduction of protein synthesis to build and maintain muscle mass. These are also an effect of the aging process that few people are aware of.

What causes Sarcopenia?

1. The aging process
2. Physical inactivity
3. Reduction of hormone production in the human body as we age
i. Testosterone - ii. Human growth hormone
4. Decrease of protein synthesis ability within the human body as we age
5. Female estrogen levels may also play a role in the development of sarcopenia during and after menopause. This topic has limited research, but it does appear that many females develop a pouch after menopause.

I believe it is important to mention hormones and protein uptake, but I would like to keep the focus of this article on Sarcopenia. I will cover hormones and protein uptake for another article. Why is resistance or weight training mentioned so often with weight loss? We know weight training is considered anaerobic - The term anaerobic is defined as "without oxygen." Anaerobic exercise uses muscles at high levels of intensity and a high rate of work for a short time period. Anaerobic exercise (weight training) helps us increase our muscle strength and therefore increases muscle size. If your strength increases, then muscle cell must increase in size.

If we go back to where this article started Sarcopenia can be stopped and reversed with proper weight training. Moreover the muscle mass we are creating is also known as lean body mass. For every 10 pounds of lean body mass we carry on our bodies, 500 calories per day is consumed to maintain that body mass.

Yes, you may burn more calories by running or walking, but these activities will not increase muscle mass as weight training does.

If you consider weight training as curling 2 or 3 pound dumbbells as you watch TV, you should consult with a local weight lifting trainer or join a health club. These individuals or organizations will help you reach your goals in a safe and knowledgeable manner. It is extremely important that you learn the proper techniques and lifting form(s). Proper training will insure results, safety and help prevent unnecessary injuries.

Just Do It!

Richard Train has been involved with weight lifting and weight training for over 40 years. During this period of time he has competed in triathlons, canoe racing and cross country ski racing events. The complexities of the human body has led him to study human physiology as related to weight training and anti-aging using weight training. Presently he offers individual weight training. Additional information can be found at Weight Lifting Trainer Minneapolis

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Does Your Busy Lifestyle Lead to Overeating?

If you're super busy, your hectic life may lead to being overweight.

How is a busy lifestyle connected with emotional eating and overeating?

There are lots of ways. First, we become nervous that eating healthy will require time (more time than we have). We react to this by not even trying, by going out to eat, and by grabbing food on the run. I know that I end up eating more carbs (think, frozen pizza) when I'm crazy busy.

Second, when were rushed we dont pay full attention to what we're eating. This is why people who eat on the go or while doing work or watching TV tend to eat more.

Did you know that normal weight people underestimate what they eat by 30%? And people who are overweight underestimate their calorie intake by 60%! One reason for this is that we dont pay attention to what we eat and then we dont realize how much we eat.

Finally, an extremely busy lifestyle can lead to more intense emotions which can lead to emotional eating. When were super busy we often sacrifice sleepand lack of sleep is a major cause of emotional instability. When were exhausted, we experience emotions more intensely and they often spike up quickly. We also act more impulsively without thinking decisions through.

And were less likely to exercise (since were so busy and tired) and exercise helps to stabilize mood and therefore reduce emotional eating.

So What Do We Do about All This?
You're probably thinking that your life will not be any less busy any time soon. This is okay, but you'll have to make some minor changes. First, recognize that if you plan and shop well, it won't take longer to eat healthy food.

You can always prepare food for several days and freeze it and buy healthy organic frozen meals. Get prepackaged little bags of nuts and dried fruit (or make your own). Stock up on low-fat string cheese and other snacks you can grab and go.

Second, when you're eating, eat mindfully. To begin mindful eating, take 5-10 minutes and pay attention to your food. Realize how much you're eating. Eat slowly and savor it so a little goes a long way. The other day I ate a Take 5 bar (leftover from Halloween) while I was working on a book. After finishing it, I realized I hadn't even enjoyed it because I was focused on what I was writing. Don't make this mistake- pay attention to your food.

Third, work on keeping your sleep and emotions stable so you're less likely to engage in emotional eating. And if you know you're having a sleepy, cranky day, stay away from the drive-throughs and cookie aisle!

now enjoy the health and weight loss benefits that these changes will bring you!

Larina Kase, PsyD, MBA is the author or coauthor of 6 books including the New York Times bestseller The Confident Speaker (McGraw-Hill, 2007). Get many more tips on how to land a book deal, get quoted in the media, and get booked as a speaker at http://www.platformbuildingsecrets.com

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How To Lose Weight After Pregnancy

One of biggest concerns for every woman during pregnancy is how much pounds she will gain and how to lose weight after pregnancy. This especially is bothering those who were not overweight before getting pregnant and are afraid to never return to their normal weight. Well gaining mass shouldn't be considered as bad thing because it actually is quite healthy process which means that your baby is growing nicely.

So actually if you are active by taking a walk each day, eating healthy and not using pregnancy as an excuse to eat anything including lots of chocolate, ice cream and deserts then any woman should be just fine and weight loss after birth of baby shouldn't be a problem and wouldn't require any additional diet or extra work and no more wandering about how to lose weight after pregnancy.

As for question how much pounds can be gained during pregnancy there is no universal answer as each case is different and many factors can affect this like which baby it is as quite often during first maternity some extra pounds will be added or what weight category she was before pregnancy. Also quite important is to understand that weight gain isn't just fat but also baby, it's placenta and required fluids that ensure growth of baby.

To understand better how to manage healthy weight gain you need to know what body type you have. There are 4 different body types for women - Pear, apple, Celery and Cauliflower.

The Pear body type can be identified by heavy bottom where upper thighs usually rub together and narrow shoulders coupled with small waist. Recommendation for woman with such body type is to tone your upper body by doing weights or body toning classes and working with big muscles of legs by doing lunges and ball squats.

The apple body type can be identified by heavy top and lots of weight in the middle with broad shoulders. Recommendation for woman with such body type is to avoid working on shoulder area, add lots of vegetables in your daily meals. When choosing how to dress try to emphasize your legs as they are your strongest asset.

Knowing your body type will allow understanding what type of exercises to focus on, food to eat and even how to dress to look better and what's most important feel better.

If you want to find out more information on these body types and about other ones as well and more tips on how to lose weight after pregnancy click here for a free mini-course

Free mini-course - Lose Weight After Pregnancy

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