The Importance of Muscle Mass While Aging

Muscle. Everything you do in life is directly related to muscle. Sitting, standing, walking and even breathing involves muscles. Without muscles you would not be able to pump blood through your veins and arteries. Without muscle we would cease to live.

From the time we are born until our mid- twenties, our bodies continue to grow and become stronger. But little do most people know, around age 25 we all start losing muscle through a process called sarcopenia. This loss of muscle mass can be attributed to many of the symptoms we relate to aging such as loss of balance and strength, loose skin, poor posture and inability to complete daily tasks.

While this is a natural process of aging, the good news is there are things we can do to allow this process to be dramatically slowed and possibly even reversed. Here are the ways to keep the muscle you have and maybe even add some:

1. Weight resistance training – training with weights could possibly be one of the most important factors in maintaining our muscle mass (and independence) as we age. Have you ever heard of the “use it or lose it” principle? Well your body uses that principle to decide what to keep and what to get rid of. Somewhere in life we are taught that as we age that physical activity is less important and we ease into old age and sedentary habits. This is the opposite of what we should do! By training your muscles with resistance, your body will see it as a necessity for life and will do whatever it takes to hold on to it. Physical activity isn’t just for the young! It keeps you young!

2. Adequate protein intake – when you are consuming enough protein, your body will choose not to go after your muscles as a snack. If you are physically active (which everyone should be as covered in the first point), you should be aiming to consume around 1 gram per pound of your body weight. This will help maintain the muscle you have and also help your body to rebuild the muscle you use during your resistance training. It is important to note that it is essential get your protein from good sources like Organic chicken, fish, grass fed beef, eggs and undenatured grass fed whey protein.

3. Keep on running – cardiovascular health is something to not discount ever, but especially as you age. Keeping your heart, lungs, venous and arterial systems healthy will mean your body will keep blood and nutrients circulating your body to keep your various muscles fully functioning. And you don’t just have to run. You can walk, row, use an elliptical, stair climber or anything that raises your heart rate. Just get moving!

While it is important to exercise, it is equally important to know the safest way to exercise at all age groups, so be sure to speak to a fitness professional and get set on a program that will keep you healthy for years to come. Fitness professionals such as the personal trainers at MaxFit Studio are skilled in making exercising safe, fun and effective at any age!

Creatine Facts – Is it Dangerous?

Whenever there’s a new supplement that sounds “too good to be true,” people always have one major concern about it: What will its side effects be? People want to learn about the creatine facts because they’re worried about common steroid effects such as rage, acne, hair loss, and smaller testicles. The good news for you is that creatine doesn’t have effects that are as bad as that. There are different negative and positive side effects, so in this article, I will tell you various creatine facts and their side effects.

Creatine Facts #1 – What exactly is creatine?

Some of you may not know what exactly creatine is. It is something that humans produce naturally in their body, and the purpose of creatine is to give our muscles and nerve cells energy. Thus, when you’re taking a creatine supplement, you’re taking something that will give your muscles more energy to work. Of course, creatine doesn’t magically build muscle for you… the way it works is that you will get more energy for your muscles. This will allow your muscles to then do more work. With the extra work they can do, it will allow you to lift heavier weights for a longer period of time.

Okay, so you’re thinking “These creatine facts sound good… this supplement might actually help me out. But what’s the catch?” Well now are some creatine facts regarding its side effects:

Creatine Facts #2 – The Negative Side Effects

Well, they’re not really that serious. Nothing really bad has ever been found in over ten years of studies. The negative side effect that occurs the most is that you’ll take on extra water weight. Due to this extra water weight, you may look bloated. And because your muscles have more water, they’ll feel a lot softer. Your muscles will hard right after the workout, but they’ll feel pretty soft a few hours after you’ve spent some time resting.

There have also been some minor reports that creatine causes muscle cramps and upset stomachs, However, these two effects usually happen due to improper use of creatine. If you follow the directions carefully, you can avoid these two effects.

One last negative side effect that you should be aware of is what will happen if you stop using creatine (after you’ve been using it for a long time). For a short while, you will feel a significant decrease in energy and appearance. As you’re body is losing its extra water weight, you may “deflate.” You’ll recover from this feeling eventually though, as soon as your body gets used to not having creatine.

Now that we have the bad news out of the way, here are creatine facts regarding the positive effects:

Creatine Facts #3 – The Positive Effects

As I’ve said before, creatine gives you energy. When you take it, you won’t feel fatigued or tired anymore. It’s not like drinking an energy drink where you’ll feel a sudden crash afterwards, but these supplements make your body get used to having more energy in the day. Now, when you wake up, you’ll feel better in the morning and ready to head towards the gym. You’ll have that extra boost to lift more weights and lift a few more reps. When you can lift more, you’ll definitely gain more weight (this is great if you’re skinny). Even though you’ll gain some water weight, keep in mind that you’ll be gaining much more weight in muscle.

The other positive side effect is that it will make you like bigger and more muscular. As I’ve said, it causes your body to keep more water. When it does this, it has the bad effect of making you feel soft, but it also makes it so that your muscles look fuller. Usually your chest and arms will look bigger due to this.

What Causes Muscle Growth?

In order for muscles to grow, three things are required:

1. Stimulus – exercise is needed to make the muscles work, use energy and cause microscopic damage to the fibers.

2. Nutrition – after intense exercise the muscles need to replenish their stores of fuel.

3. Rest – it is during the rest or recovery phase that the muscles repair the microscopic damage and grow.

Muscle size increases due to hypertrophic adaptation and an increase in the cross section area of individual muscle fibers. Intensive exercise impacts more on the strength influencing fast twitch type II fibers, therefore the increase in muscle size is accompanied by greater strength.

This will deplete the muscle’s energy stores and cause microscopic damage to the muscle tissue. During recovery, these stores of glycogen and phosphocreatine will replenish from carbohydrates and creatine ingested as food or supplements. Amino acids supplied in the diet will trigger the protein synthesis that repairs the damaged muscle and lead to the creation of bigger muscle fibers.

To achieve continuous improvement you will need to keep reaching for higher levels of training intensity otherwise the improvement process will grind to a halt. Fortunately, this is relatively easy to plan for provided certain basic principles and rules are clearly followed. Just be sure to build sufficient rest into your training program otherwise the hard work will go to waste. For many bodybuilders and athletes generally, it is the rest element that seems most difficult. Subsequent articles in this series will examine these principles in detail.

In the meantime you can find out more about building muscle by visiting the site listed below.

Best Workout Supplement – A Shocking Significant Breakthrough

It’s Your Chance To Get The Best Workout Supplement.

Are you tired of all the muscle supplements that don’t work , the latest top bodybuilding supplements that promise success and leave you seething with frustration and disappointment?

Are you tired of spending endless hours working out and you see muscles that won’t get bigger?

There are (2) facts you must know about the best workout supplement.

· Protein is important to build muscles . Protein is essential to muscle growth. Furthermore, not just any protein will do, because protein comes in a variety of qualities. You need to learn as much about protein as you possibly can if you are serious about bodybuilding, but understand that protein isn’t the only best bodybuilding muscle supplement that is important.

The right type of protein can make or break your workout

· Combine nitric oxide supplements and whey protein and you have a powerhouse combination to build and get ripped and bulky muscles!

I urge you to take this golden opportunity to find out more about the best workout supplement and see for yourself the dramatic increases in size and strength you will see with your muscles.

This is good news for you especially since we would like to know how to inquire about the best exercise supplement to keep on compounding those muscles.

Warning: Do not neglect the the info above! Be sure to take this advice seriously if you want find the top workout supplement .

Always seek medical advice before embarking on any nutritional or exercise program.

You Are What You Eat – How Fat Loss Reviews & Bodybuilding Reviews Can Help You Reclaim Your Health

Every time you put a morsel of food into your mouth, you’re making a decision – about your mind and your body. They are affected by everything you eat, in a way that modern science is making clearer through new research.

What you eat is responsible for making you tired and exhausted, or keeping you energetic, vibrant and ready for action. It’s the choice of food you eat that helps keep you calm and clear, and makes you glow with good health, or relish a healthy weight, or stay fit and trim.

Your dietary choice is guided by an undeniable reality. Anything that enters your body will influence your health. And whatever exercise you do will impact your vitality. And that’s great news. Because through diet and exercise, you can improve and enhance your health dramatically.

You can choose to direct their power towards regaining your youth and healing your body, keeping it safe against future illness, or wear and tear. In that sense, healthy eating choices are magical in their effect.

Upgrading your diet to healthier choices and deciding to exercise regularly are the first steps in embracing a better lifestyle. There are some kinds of food that are very rich in nutrients. Those are the foods you should have more of in your diet, while the other alternatives that provide empty calories and unhealthy additives to your diet should be ruthlessly eliminated.

Some types of exercises and workouts are extremely effective at muscle gain and weight loss. Eating whole, unprocessed plant foods which are loaded with several health-enhancing compounds can rewind your biological clock and counter the effects of aging. You’ll find yourself feeling younger, healthier and more fit when you do these exercises.

Such diets that are rich in minerals, vitamins, anti-inflammatory fatty acids and other healthy components can get rid of wrinkles, lower blood pressure, reverse diabetes, prevent bone weakness and injury and have several other health benefits that will make life more pleasant and enjoyable.

Exercise regimens that are tailored to your body type and physique can let you gain muscle, improve flexibility and develop strength without stressing your system too much or causing injury. And you’ll do it without taking dangerous drugs or supplements.

So which are the most popular diets and exercise programs to follow? You’ll find a list of them on good review websites that will help you choose the right diet and workout for your unique needs.