Wrinkles, worsening vision, and hair loss aren’t the only things caused by aging. Unfortunately, an undeniable sign of aging is also loss of muscle mass (sarcopenia). For every 10 years you don’t exercise and strength train, you’ll lose about 5-7 pounds of muscle. And less muscle mass means a slower metabolism and less efficient use of energy, which means it’ll be harder to lose weight and keep it off. Is that worth leading a sedentary lifestyle and not exercising?

Fortunately, no matter how old you are and how ummm…lazy you’ve been, it’s never too late to exercise. Whether you’re 25 or 65, if you commit to regular exercise and resistance training, your body will respond positively as long as your regimen is suitable for you (in other words, it should be challenging but not so much so that injury may result). You’ll increase muscle mass, boost your metabolism and lose fat. Studies have even shown that people in their latter years can redevelop muscle mass from strength training and increasing protein consumption.

But before you hit the gym or start any exercise program, speak to your doctor. You need to make sure your body can handle exercise, especially if you have an existing medical condition. A certified personal trainer can also help you determine a suitable plan.

Yes, we all know that women and men are different. There’s no need to point out the obvious differences in physical structure, is there?

But let’s look beyond the obvious and explore the differences between the sexes when it comes to muscle. After all, this is a blog dedicated to fitness and exercise.

The biological makeup of muscles in women and men is basically the same. Muscle is muscle, no matter which body it’s in. But having said that, men are generally stronger. This has been linked to a combination of body fat and muscle mass – women tend to have more body fat and less muscle mass.

A study of the biceps brachii (the muscle in the front of the arm running between your shoulder and elbow) and vastus lateralis (the largest muscle of the upper thigh) conducted by researchers at McMaster University in Hamilton has proven this. They found that female participants were just over half as strong as male participants in the biceps, and about two thirds as strong in the lower body. The researchers also found that the males had muscles composed of larger fibres, which is what they believe resulted in their elevated level of strength.

However, despite the somewhat disheartening news, women are still able to build muscle and benefit from strength training in a similar manner as men. Strength training is an essential part of any exercise regimen, and should be performed to prevent a number of health problems including osteoporosis and decreasing the risk of injury. (And if you’re worried about “bulking up”, don’t be. Women usually don’t have enough testosterone to get so bulky. They usually need help in the form of supplements.)

Please note that this post is about the average woman and refers to generalities. Some women are indeed stronger or bulkier than the average guy, but when speaking in terms of the general population, they are an exception.

The title may not sound interesting to you, but if you’re concerned about building muscle, read on.

Anabolic and catabolic refer to states the human body is in at any given time, in relation to the muscles. Basically, if you’re in an anabolic state, your muscles are building and growing. If you’re in a catabolic state, your muscles are breaking down and shrinking.

Anabolic State
Obviously, it’s the state preferred by most of us who want to maintain or increase muscle mass. While it may sound like you have to constantly pump iron to remain in an anabolic state, this couldn’t be further from the truth. All you really have to do is this:

1. Eat a balanced diet (that includes carbs and low-fat protein), preferably consisting of smaller portions several times throughout the day, including right after you work out. You want to aim for protein and carb “mini-meals” every couple of hours. This provides your body with a consistent stream of food to convert into energy. When you don’t have enough food, your body will just steal muscle tissue to convert into energy (dieters beware: this means you shouldn’t under eat either). And don’t forget the most important meal of the day: breakfast!

2. Did you know that your muscle grows when you’re actually not working on it? That means you need to give your body time to let it build up, which is why you have to take a day or two off to rest before you work on an area again when strength training. How long you rest is just as important as how long you work out.

3. Don’t overtrain. Doing countless reps and sets simply overexerts your body and can easily damage muscles, actually forcing it into the catabolic state. It’s best to do reps and sets in a number that suitably achieves your desired outcome. For example, if you’re muscle building (hypertrophy), you may need to do moderately heavier weight with a higher number of reps and sets. For this reason, talking to a personal trainer in Toronto will help you determine the most suitable exercise regimen for you – something that isn’t counterproductive and will maximize the time your body remains in an anabolic state.

There’s no way we can stop our bodies from entering the catabolic state, since it would be abnormal if we did. But these tips can help you avoid it as much as possible.

We all know as we get older, it becomes harder to stay in shape. The workout regimen we did in our 30s no longer achieves the same desirable effects when performed in our 50s.

Unfortunately, the loss of muscle tissue is one of the signs of aging. Regardless of the number of weights we lift, our skeletal muscle cannot claim the same capacity it once had in our youth. From our mid 40s and beyond, it becomes increasingly slower to build and more difficult to maintain. With the involuntary loss of muscle tissue and fibre atrophy comes a decrease in physical strength, which is why (among other factors) it becomes more challenging to lift things and perform daily tasks. Less energy is expended while resting also occurs. This condition all human beings experience is known as sarcopenia.

Why Sarcopenia Occurs
Sarcopenia occurs due to a number of factors. A decrease in hormonal concentration is noted as one factor. With age, concentrations of growth hormone (GH), testosterone, and insulin-like growth factor (IGF-1) decrease, which may cause sarcopenia since they are all vital in protein production and maintenance. As most fitness enthusiasts already know, protein is essential in muscle tissue.

Research has shown that the loss of muscle mass can also be attributed to a dysfunction of the mitochondria. Nicknamed the powerhouse of the cell, the mitochondria generates adenosine triphosphate (ATP), a molecule essential in assisting muscle tissue to contract and relax. It is also vital in the processes of cellular growth and death. However with age, mitochondria declines in function thereby adversely affecting muscle tissue.

Dietary and lifestyle habits can accelerate the rate at which sarcopenia occurs. Habits such as inactivity, smoking and consuming large amounts of fatty food have been pinpointed

Fortunately, all is not lost once you hit your 40s. You can reverse some of the effects of sarcopenia by performing suitable exercises.

The Importance of Resistance Training
Resistance training is an important part of any exercise regimen. To delay and possibly reverse the onset of sarcopenia, resistance training should be performed at least twice a week, targeting all of the major skeletal muscle groups, such as the gluteals, pectorals and abdominals. Modifying dietary habits can also help maximize results.

Effective resistance training will positively affect protein synthesis and create more lean tissue mass. Consult your doctor or professional health practitioner for the best exercise regimen appropriate for your body.