Muscle is the organ of longevity, and you should prioritize either building or maintaining your muscle mass for a longer and better quality of life. Without a doubt it’s easy to get “lost in the sauce,” as they say when you start to make a genuine investment in your health and well-being… but letting your ego get in the way and grinding things out to achieve a certain look or number on the scale is not a longevity mindset. At the very least, it’s important to make an effort to maintain as much as possible while you age. After all, there’s a key difference between lifespan and ACTIVE lifespan.
The Role of Muscle Mass and Strength in Longevity and Healthy Aging
Accordingly, muscle mass index is a notable predictor of longevity in older adults. Muscle mass, independent of fat mass and cardiovascular risk factors, is actually inversely associated with mortality risk in older adults. These findings suggest that anabolic processes that promote muscle bulk may be associated with longer survival. Changes in body composition, rather than adiposity alone, should be considered when counseling older adults on preventative health behaviors.
On this topic, the importance of skeletal muscle strength for healthy ageing cannot be understated. Increasing muscle protein synthesis via exercise or protein-based nutrition maintains a strong, healthy muscle mass, which in turn leads to improved health, independence and functionality. The importance of muscle size and strength for longevity and health in humans puts a new spin on the Darwinian idea of “survival of the fittest,” as it is clear that the strongest and fittest individuals are more likely to live longer and healthier lives.
The United Nations’ Department of Economic and Social Affairs is deeply concerned with the consequences of an increasing elderly population. They estimate that the percentage of the global population above 65, 85, and 100 years of age will increase by 188, 551 and 1004% respectively by 2050. As a consequence, there is a notable increase in the prevalence of “diseases of ageing,” such as sarcopenia, a syndrome characterized by progressive and generalized loss of skeletal muscle mass and strength with the risk of adverse outcomes such as physical disability, poor quality of life and death. Avoidance of such diseases might not earn you any additional likes on Instagram right now, but it’s a goal that’s a lot more worth striving for.
Moreover, our bodies store carbohydrates as a fuel source called glycogen. Most of this glycogen is found in our muscles (about 400 to 500 grams total.) The more muscle we have, the better we can store carbohydrates. Saturating our muscle mass with glycogen (this is often done by eating too many carbohydrates, and/or not performing enough physical activity) reduces our insulin sensitivity and sets the stage for a number of chronic diseases. Having little muscle means you are at a higher risk for disease. Thus, gaining muscle and maintaining an adequate amount of it as you age will promote a longer lifespan and a better overall quality of life.
Moreover, our bodies store carbohydrates as a fuel source called glycogen. Most of this glycogen is found in our muscles (about 400 to 500 grams total.) The more muscle we have, the better we can store carbohydrates. Saturating our muscle mass with glycogen (this is often done by eating too many carbohydrates, and/or not performing enough physical activity) reduces our insulin sensitivity and sets the stage for a number of chronic diseases. Having little muscle means you are at a higher risk for disease. Thus, gaining muscle and maintaining an adequate amount of it as you age will promote a longer lifespan and a better overall quality of life.
Here are my training recommendations for three different categories of developing strength and muscle:
1. Hypertrophy
This can be achieved by lifting 4-6 times a week, 70-85% of 1RM for 8-12 repetitions. A high volume of 30-40 sets per day is recommended with 30-90 seconds rest in between. You will want to maintain a moderate speed, emphasize eccentric contractions of large prime movers and focus on isolated lifts.
2. Strength
This can be achieved by lifting 2-4 times a week, 70-100% of 1RM for 1-5 repetitions. A lower volume of 15-24 sets per day is recommended with 2-3 minutes of rest in between. You will want to maintain maximum speed and emphasize concentric muscle contractions of prime movers and stabilizers.
3. Power
This can be achieved by lifting 3-5 times a week, 30-100% of 1RM for 1-5 repetitions. You would want to emphasize acceleration so that you can increase neuromuscular efficiency. You are also looking to maximize fiber recruitment. The recommended volume varies based on the type of activity and the rest in between sets can vary between 30 seconds and 7 minutes. The amount of rest depends on if emphasis is on force or velocity. You also want to go for maximum speed and emphasize concentrics, power lifts, Olympic lifts and plyometrics.
Tailoring Your Fitness Approach: Gaining and Maintaining Muscle Mass
Your approach to fitness should also vary based on whether you are looking to gain or maintain muscle mass. If you are looking to gain muscle mass, you should be consuming a caloric surplus of 10-20% or about 500 calories daily. You should be consuming a moderate amount of protein, about 15% of daily caloric intake. Prioritizing carbs and quality fat as opposed to protein is recommended and you should avoid or at least limit fasting.
Maintaining muscle mass requires a different approach. You want to strive for caloric maintenance and higher protein consumption. Two different ways you can measure the amount of recommended protein consumption is to either aim for .75-1 gram a day for each pound that you weigh or 25% of your intake. Not only do you want to aim for a high protein intake, but you should also aim to consume lots of complex carbs with fiber. Intermittent fasting is also recommended, from 14:10 up to 16:8.
In both cases, you want to prioritize whole food and a wide range of amino acids and complete proteins. No protein powders or mass gainers are required, although you could consider creatine supplementation for increased power output and hypertrophy. My first Youtube video from a few months back outlines the top evidence-based strategies for muscle maintenance and is worth checking out!
I hope that I was able to highlight how growing and maintaining muscle mass is more important than just for posing on social media. With careful preparation and hard work in both the gym and the kitchen, you can do what’s best for your body now as well as down the line. If you have any further questions about gaining or maintaining muscle mass, or about how to improve your training routine, feel free to ask below and I’ll be happy to help.
References:
- Breit, S., Kupferberg, A., Rogler, G., & Hasler, G. (2018). Vagus Nerve as Modulator of the Brain–Gut Axis in Psychiatric and Inflammatory Disorders. Frontiers in Psychiatry, 9, 1. https://doi.org/10.3389/fpsyt.2018.00044
- Gerritsen, R. J. S., & Band, G. P. H. (2018). Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity. Frontiers in Human Neuroscience, 12, 1. https://doi.org/10.3389/fnhum.2018.00397
- Keller, A., Litzelman, K., Wisk, L. E., Maddox, T., Cheng, E. R., Creswell, P. D., & Witt, W. P. (2012). Does the perception that stress affects health matter? The association with health and mortality. Health Psychology, 31(5), 677–684. https://doi.org/10.1037/a0026743
- Ma, X., Yue, Z.-Q., Gong, Z.-Q., Zhang, H., Duan, N.-Y., Shi, Y.-T., Wei, G.-X., & Li, Y.-F. (2017). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Frontiers in Psychology, 8, 1. https://doi.org/10.3389/fpsyg.2017.00874
- Ruth, A. R. (2016). The health benefits of nose breathing. Irish Health Repository. https://www.lenus.ie/bitstream/handle/10147/559021/JAN15Art7.pdf?sequence=1&isAllowed=y
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Authorized steroids enhance athletic performance by increasing muscle mass, endurance, and energy.
They do this by promoting pink blood cell manufacturing, increasing muscle-growing hormone manufacturing and supporting protein synthesis.
These steroids are approved by bodybuilders and from numerous laboratories as
totally secure products to use. With every product of crazy bulk, there’s a one
hundred pc working guarantee that what this product is claiming is 100% true.
Most legal steroid alternate options are primarily based on natural elements which are safe for long-term and daily use.
Just goal to plan for an off-cycle every two months,
so your physique doesn’t get used to them. You Are going to have authorized steroids that instantly and indirectly allow you to build extra muscle mass.
We only counsel dietary supplements with ingredients in quantities
that have confirmed efficacy. Anvarol is designed to switch
the steroid Anavar by offering comparable anabolic and thermogenic benefits whereas avoiding its antagonistic unwanted side effects.
The recurring sample right here is that they’re promoting supplements based on unproven and unsubstantiated elements.
There can also be a TON of astroturfing happening with Crazy
Bulk, which may be very alarming. Google searching the website or any of its
products will produce web site after web site singing nothing however unequivocal
reward, and never a single criticism, which is suspicious.
But the remaining components within the complement have NO supporting evidence
to point out they really work. One of them, Evodiamine, has a single study that showed minor fat-burning potential in MICE,
and nothing for precise people.
They are mostly based on herbs, minerals, and amino acids that do not fall in the class of banned drugs like anabolic steroids.
Consuming the proper meals provides essential nutrients, together with protein, carbohydrates, wholesome fats, vitamins, and minerals, that are
needed for muscle growth, restoration, and general well being.
However they are much more common in powdered natural alternate options to unlawful anabolic steroids.
The different important thing to pay close consideration to when you purchase
authorized steroids on-line is the precise dosage of pure anabolic steroids.
It’s fairly an effective product, in my experience, but it works out costlier per
dose than the opposite pure steroid options above. And
unlike other legal steroids, the corporate provides an excellent dose of
all of the natural ingredients. Unfortunately, many
authorized steroid supplements have the incorrect components or a
poor dosage.
D-Aspartic acid is an amino acid that produces luteinizing hormone, the hormone that produces testosterone.
They believe that having huge muscle tissue will make them look cooler and extra macho.
But like all artificial complement, they are often dangerous and even deadly when misused, whether or not you utilize an excessive quantity
of or for too long a time. When you purchase any stack, instead of paying the person complement costs you’ll get 20% off the individual worth.
Higher than that, there’s a 20% off coupon code on the site itself, saving you 40%.
But don’t worry, as a result of every one of these
superb worth complement stacks comes with an in depth
free information bundled up with it. It is recommended to
examine the respective web sites for probably the most
current pricing and offers.
This complement can improve bodily and mental well-being, enhance bone density,
improve stamina and productiveness, and prevent the onset of ailments similar to
osteoporosis. Do you need to stage up your bulking part and get the positive aspects you
deserve (the proper way)? Authorized steroids, however, are a superb various for those wishing to supplement their coaching.
The FDA considers DMAA an ‘unsafe meals additive’ and has outlawed the ingredient.
Prescriptions are solely possible if an individual has clinically low endogenous HGH levels.
Anabolic steroids can also trigger this same appearance within the abdomen; however, we’ve
found it to be much less pronounced than HGH.
We hypothesize the distinction to be attributed to HGH inflicting higher fluctuations in insulin and blood
sugar levels (6). In the 2000 research conducted by Syrov, V.
N., the info confirmed that ecdysterone produced
vital weight achieve within the rodents, albeit less than turkesterone.
This may point out that turkesterone is the stronger of the 2 ecdysteroids.
These results are unique contemplating turkesterone is a natural substance, in comparability with
Dianabol (methandrostenolone) being an anabolic steroid.
Turkesterone is an ecdysteroid, a natural steroid hormone in plants and bugs.
These herbs have a variety of positive well being
results, particularly due to elevated nitric oxide
production. Sure, among the strongest legal steroids are options that work to enhance
ATP in your muscles so as for you to burn fat whilst gaining muscle mass.
Choices corresponding to Clenbutrol are identified for their position in muscle development by growing
your energy ranges. This complement helps you build muscle whilst growing
your metabolic price to burn fat as properly, providing you with a ripped physique.
TestoPrime is amongst the most effective steroid supplements
in the marketplace for bettering your bodybuilding
sport by supporting hormonal balance in your physique.
It contains 12 scientifically researched elements that help improve testosterone levels, help weight reduction, and enhance muscle features.
Are you on the lookout for a pure and secure method to improve muscle development and increase your athletic performance?
CrazyBulk’s complement production facility meets FDA necessities, which implies their working standards are in accordance with federal standards
for cleanliness and security. That being said, there are ingredients in CrazyBulk’s merchandise that Hickey stated
can have advantages for weightlifters and we’ll focus on these.
If true, CrazyBulk’s claims can be revolutionary for bodybuilders and weightlifters who want to reduce
fats and construct bulk and strength. Everybody
who tries their dietary supplements, follows the dosage instructions, and
works out experiences massive features and great results. If you need to do a little little
bit of BOTH, and construct muscle and shred fats on the identical time,
we advocate you strive one thing like Ostarine or S-4. Most customers who
take this supplement report shredding physique fat
in a quick time, and creating extraordinarily seen muscle striations,
like in the picture above.
We’ve compiled the information and expertise of ourentire team
to create these 3 Free E-books that can helpyou lose fats and re-build your body from the
ground up. Dianabol or DBOL just isn’t legal within the Usa and, like different anabolic-androgenic steroids, is a Class III controlled
substance. Testofuel is the simplest testosterone boosting complement available on the market that ive examined.
Nevertheless, when taking any type of tablet, it is
all the time beneficial to take a break from them; thus, should you take legal
steroids for 8 weeks, it’s suggested to take eight weeks off after this.
Although authorized steroids are in pill kind, they are not taxing on the liver
like oral anabolic steroids. Nevertheless, not all folks reply the identical (just like
with anabolic steroids), so some individuals could make extra gains than others.
These suggestions will help you discover the most effective and safest authorized steroid complement on your health targets.
Do thorough analysis and consult an expert earlier than starting any new routine.
Outcomes can differ depending on the person and the
specific supplement being used.
HyperGH 14X is a potent HGH releaser which works great for bodybuilding.
Using steroids is potentially very harmful, and I never
advocate that you just use them within the
first place. Testofuel uses a mixture of steroid
like elements corresponding to D-Aspartic Acid, Fenugreek extract,
and Oyster extract that have been proven in scientific research to behave on male hormones.
As A End Result Of they are not a pharmacy, and since to acquire actual steroids you need a prescription, GNC and different
shops cannot legally promote them. Moreover, you can’t even legally purchase anabolics, as most of them have been banned for use within the US since 1990 when the Anabolic Steroids
Management act was passed. If you’re on the lookout for an effective
and LEGAL various to steroids, you have to check out our evaluate of Chemyo right here.
A 2018 review in the Journal of the Worldwide Society of Sports Vitamin suggests that some multi-ingredient dietary supplements can enhance muscle performance.
Beneath we explore the effectiveness of exercise complement components and supplement blends.
Anavar is a mild steroid; subsequently, the positive aspects customers experience will not be exceptional, and the same applies to
its side effects. Anavar’s popularity stems from it being suitable for novices, as it is very
well tolerated. Women use it because it hardly ever causes virilization side effects and is even utilized by skilled execs
due to its muscle-building and fat-burning results.
References:
what is the most powerful steroid
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