Avoid muscle loss

To avoid muscle loss, especially as you age, it’s important to focus on a combination of diet, exercise, and lifestyle habits. Here are key strategies:

1. Strength Training

• Why: Resistance exercises (e.g., weightlifting, bodyweight exercises) stimulate muscle growth and help maintain muscle mass.

• How: Aim for strength training at least 2–3 times per week, focusing on all major muscle groups.

2. Eat Enough Protein

• Why: Protein is essential for muscle repair and growth.

• How: Include high-quality protein sources (like lean meats, fish, eggs, dairy, legumes) in every meal. Older adults may need more, around 1.2–2.0 grams of protein per kg of body weight per day.

3. Stay Active

• Why: Inactivity accelerates muscle loss (sarcopenia).

• How: Incorporate daily movement, such as walking, swimming, or yoga, to keep muscles engaged and active.

4. Get Enough Sleep

• Why: Sleep is critical for muscle recovery and growth.

• How: Aim for 7–9 hours of sleep per night to allow your muscles to rest and repair.

5. Include Resistance Bands or Bodyweight Exercises

• Why: These low-impact exercises are effective at building muscle without heavy weights.

• How: Try squats, lunges, push-ups, and resistance band routines.

6. Stay Hydrated

• Why: Dehydration affects muscle function and recovery.

• How: Drink water regularly, especially before and after exercise.

7. Consume Healthy Fats

• Why: Fats support hormone production, which is crucial for muscle maintenance.

• How: Include sources like olive oil, avocados, nuts, and fatty fish in your diet.

8. Reduce Stress

Why: Chronic stress increases cortisol, which can lead to muscle breakdown.

How: Practice stress-reduction techniques like meditation, deep breathing, or spending time outdoors.

9. Avoid Excessive Cardio

• Why: Too much cardio can lead to muscle loss if not balanced with strength training.

• How: Keep cardio sessions moderate and combine them with strength exercises.

10. Consider Supplements

• Why: Some supplements, like creatine or branched-chain amino acids (BCAAs), may help support muscle growth and recovery.

• How: Consult a healthcare professional to determine if supplements are right for you.

By combining strength training, adequate protein intake, and healthy lifestyle habits, you can prevent muscle loss and maintain muscle mass as you age.

The Bodyweight Team