Holding age related atrophy at bay

We all experience sarcopenia (age-related muscle loss) as the years tick on. After 30, we can lose as much as 5% muscle per decade. Most of us will lose around 30% over our lifetimes.

What does this mean? Well, less muscle mass will lead to weakness, lack of mobility, slower metabolism rate and a heightened risk of injury. Sarcopenia can increase the risk of experiencing a low-trauma fracture from a fall (such as a broken hip, collarbone, arm, leg, and so on) by more than double.

However, sarcopenia needn't be inevitable. Nor is it irreversible. We can build muscle at any point in our lives. All it takes is what it takes when we are younger- hard work, clean eating, dedication and a good plan.

We need high protein diets to build or maintain muscle mass. We need plenty of resistance, preferably in the mid-range. We also need to maximise our testosterone levels -what about women??, which tend to diminish as we age- this means adding in plenty of sleep and minimising stress.

These same things, implemented consistently from youth, will slow or even halt sarcopenia, so that older athletes need barely lose any muscle at all to sarcopenia.


How to form good fitness habits #10- get rid of barriers


It can be hard enough to train consistently. Add in barriers (and the inevitable excuses that come with them) and the slog becomes exponentially more gruelling.

Get rid of as many barriers as possible. Make sure your gym or training location is in a handy spot, close to work or home, or on the route between the two. Pack your bag the night before training and keep it in your car. Not knowing what you're doing when you're in the gym can be a massive barrier to success: put a decent workout plan and training schedule together, or have a trainer do it for you, so you can track your journey and always know what to do.

This applies equally to diet. If you've got junk food in the fridge, you will end up eating junk food. It is a barrier to your goal. Don't buy it in the first place. If you don't plan your meals and find yourself getting hungry, you will crave junk food. Again, another barrier.

In addition to eating a healthy diet, you can help your overall nutrition balance by taking a heart supplement like Kwai Heartcare which provides garlic to help maintain healthy cholesterol levels and a healthy heart, and is considered by many to be an important part of a daily regime.

Whatever you find getting in the way of you reaching your goals, get rid of it.