Not Anti-ageing but Ageing Well - Part 3

Muscle Metamorphosis: The Counterintuitive Path to Midlife Fitness

Part 3: Do This Instead!

Now that you understand the importance of combating muscle loss and how you might inadvertently contribute to it, it's time to turn things around. Here are some actionable steps you can take:

1. Flip your training: Twice a week, we'll focus on exercises that challenge our muscles and help them grow stronger. Aim for two sessions per week, where you gradually increase the number of repetitions, sets, or weight lifted at each session. This will stimulate muscle growth and make you stronger! If you have some extra pounds to shed, incorporate some high-intensity interval training (HIIT) into our routine. Two to three times a week, on alternate days or after strength sessions, challenge yourself with short bursts of intense exercise to rev up our metabolism and burn some serious calories.                           

2. Increase your protein intake: It's time to fuel our muscles properly. We'll work our way up to eating around 30 grams of protein with each main meal. This will not only help us maintain our existing muscle but also provide the building blocks for new muscle growth. So, let's make each meal protein focused.

3. Prioritise quality sleep: The unsung hero of muscle recovery—sleep. We know life can get hectic, especially during midlife, but quality sleep is crucial for our muscles to repair and recharge. So, establish some healthy sleep habits: no eating two hours before bedtime, powering down electronics two hours prior, ensuring the bedroom is well-ventilated, and creating a soothing, low-light environment for optimal sleep.

4. Schedule active rest days: Building muscle isn't all about intense workouts. Our muscles need time to grow and repair. So, on our active rest days, let's engage in activities like restorative yoga, leisurely walks, gardening, or simply connecting with friends. It's a win-win—giving our muscles a break while still staying active.

5. Make daily movement a priority: Aim for around 8,000-10,000 steps per day (approximately 40-60 minutes of walking). This should be non-negotiable in your daily routine!

So, there you have it! The secrets to combatting muscle loss and reclaiming your strength. It's time to show those muscles some love and watch them thrive. Get ready to flex your newfound power and build and develop great muscle tone.

Remember, you're not alone in this journey. We've got each other's backs as we age gracefully and become stronger than ever. Let's embrace the adventure together!

Stay tuned for more tips, insights, and support on your journey to aging well.