There are certain things in life that men cannot miss. One of the most serious is the imminent loss of muscle mass that begins around the age of thirty.
Age-Related Muscle Loss Is Real
Denial is useless. The loss of muscle mass related to age is a natural aging condition in humans called sarcopenia. From the tender age of 30, men can lose 3 to 5 percent of their muscle mass each decade. According to a report from Harvard Medical School, men will lose approximately 30% of their muscle mass throughout their lives.
The natural decrease in testosterone is one of the biggest culprits. Testosterone is the hormone that stimulates protein synthesis and muscle growth in our bodies. It is essentially the fuel for muscle development.
“We naturally started to lose white cell muscle fibers – quick-release muscle fibers,” explains Jordan Ponder, personal trainer and founder of Sydney-based dietetics firm Transform Health.
“Humans have a certain amount of fast-twitch muscle fibers and we start to lose this as we age.”
However, you will be doomed if you only blame age. Most men tend to become more inactive as they pass the developmental age (30 years) and it is from here that their muscle loss is combined with the combination of sarcopenia and a careless lifestyle.
Fortunately, there is a solution for this.
How to Preserve Muscle Mass as You Age?
Both the Havard and Ponder School of Medicine findings agree that there is a common solution to muscle wasting: progressive resistance training or plyometrics, which are exercises that focus on speed and power.
“Think box jumps, explosive push-ups, or speed training, all of those kinds of things are very beneficial,” says Ponder.
“Not just because of our fast-twitch fibers but also because of testosterone and growth hormone; things that help us maintain muscles.
When it comes to progressive resistance training, it is also recommended that you gradually increase the volume of your training over time, regardless of age.
This applies to weights, reps, and sets as a means of improving strength and endurance as we age. While muscle loss cannot be completely stopped, this type of exercise can definitely slow it down.
What to Eat to Preserve Muscle Mass
There is a solution to preserve muscle mass and that involves careful food intake. Just as bodybuilders work with regular servings of protein to build muscle, an aging body also needs it to maintain muscle mass.
Protein from food is converted into amino acids that are then used to build muscle. As men age, they encounter anabolic resistance that decreases the body’s ability to synthesize protein.
The solution? Eat more protein-rich foods. Choose good quality protein, and high in Omega-3 fats.
The Harvard study also states that men should aim for a daily intake of 1 to 1.3 grams of protein per kilogram of body weight for older adults doing resistance training.
Foods with additional protein may include:
- Meat (avoid red and processed meat)
- Eggs
- Milk
The supplemental protein in powder form standard, supplementation with human growth hormone (HGH) can also be added to your meals if you have difficulty getting enough calories and protein through your regular diet.
How Often Should You Exercise?
Consistency is the most important thing in your thirties.
All it takes is one hour a day of exercise, whether it’s walking, biking, or swimming. That’s the first thing,” says Jordan.
The second part of your exercise should include “2-3 hours of good quality training a week.”
That includes lifting weights, sprinting, and progressive resistance training.
Habits to Avoid If You Want Muscle Longevity
It may not be so obvious at first, but bad habits also play a small role in muscle deterioration as we age.
“There is a delayed effect. Especially from those who like alcohol,” explains Jordan.
“People are less likely to hit the gym when they have been drinking on Monday, Tuesday and Wednesday. At the end of the week, his proactivity decreases and he is less likely to show up on Thursday, Friday or Saturday.
The answer is to set your lifestyle in your thirties. Living up to that decade will be crucial and that in turn determines what happens in your later 40s and 50s.
If you establish the right habits when you are young and busy, you are more likely to maintain a physical lifestyle into old age, which is obviously when it is most important because it is more difficult to start then.
So, when it comes to reducing muscle loss, the most important thing is to establish habits and training before combining it with a balanced lifestyle and diet.
