Hello and welcome to my new Busy Living Fitness website. I have been teaching Health and Fitness for over 30 years (am I really that old!) and offering ‘in house’ Body Transformation courses for the past three years which I am now moving on-line. These are amazing value at just £28 for 28 days… that’s just a £1.00 per day investment to overhaul  your lifestyle, nutrition and exercise!! This is an introductory offer… a saving of £169 on the in-house Rudding Park program! My ultimate aim and promise to you, is to help busy, stressed out  men and women aged 30 and over improve their body image, self esteem and confidence by achieving their health and fitness goals. Why over 30’s? In your 20’s you can probably eat and drink almost anything and not put on the pounds (unless you are a University student and have been introduced to alcohol and fast food)!! But in your 30’s you start to lose muscle mass (called age related sarcopenia) as much as 3-8% with each passing decade and the decline worsens after 60! [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PM…

AGE – RELATED SARCOPENIA

However, the good news is that some muscle loss is preventable and as a women in my 50’s, research demonstrates that healthy eating and regular weight bearing / resistance / weight training exercises are the key to staying lean and toned, thus slowing the progression of sarcopenia.

Simplified Top Tips for Preventing Muscle Loss with : 

  1. Eat Protein Rich Foods

Older adults tend to eat less calories and as a result, less protein is consumed. Whilst eating protein alone will not increase muscle mass, protein combined with the above exercise will help you to maintain and increase muscle mass.

The American College of Sports Medicine recommends that to increase muscle mass in combination with physical activity, you need to consume between 1.2 and 1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.Dec 11, 2015

Excellent sources of protein include meat, cheese, eggs, fish, dairy, and legumes. If you eat enough protein from your meals, you should not need a protein shake although these may help if you are busy and need to add more protein into your diet.

2. Lift weights / Do weight bearing exercises and Resistance Training

Current research has demonstrated that strength-training exercises have the ability to combat weakness and frailty and their debilitating consequences. Done regularly (2 to 3 days per week), these exercises build muscle strength and muscle mass and preserve bone density, independence, and vitality with age. Cardiovascular exercises and weight training are very vital to building body muscle because they continually send signals to the muscles to grow. (Seguin R, et al. Am J Prev)

Research has also shown that men and women who start weight training in their 60s and 70s can develop more muscle and become fitter than their 40’s.

3. Sleep

Yet another reason extra fat will cling to our bodies is a lack of proper rest. When we sleep, our body processes the food we ate during the day, our mind processes events and thoughts, and our body is better able to maintain homeostasis.

Studies show that getting enough rest allows you to perform better, regulate your hormones so you actually metabolize fats more efficiently, reduce stress, improve focus, creativity and memory, and regulates and reduces inflammation.

Just 3-4 nights of limited sleep (approximately 4-5 hours of sleep) is considered sleep deprivation. It can cause insulin resistance comparable to a Type 2 diabetic which means that with inadequate sleep, your body has a really hard time digesting carbs and sugars effectively leading to fat gain.

It can also affect number of other hormones like leptin and ghrelin, which help regulate appetite control.

Try turning your electronics off an hour or two before bedtime. Put your phone on ‘airplane’ mode or ‘do not disturb’ and get deeper sleep by limiting all non-natural light sources in your sleep environment as these can affect.

4. Don’t cut out Carbohydrates

If you deprive yourself of carbohydrates, you are lacking a vital energy nutrient…… energy to lift weights, perform your HITT training and generally function. The whole topic of carbohydrates is discussed in the 28 Day Challenge, with all the up to date research on when, how and what to eat in the carbohydrate chain!

Try and replace  white and refined grains which are low in vitamins and fibre  healthier  whole grains, legumes, vegetables and fruits. Carbohydrates that have been sprouted, fermented or soaked are the healthiest because they have much higher nutrient levels and are easier to digest.

Eating a  combination of carbs and protein before and after a workout session is essential to building muscle mass.

Hope you enjoyed reading this article. If you have any questions, feel free to contact me.

Cheers,

Nina

My new websites:

www.busylivingfitness.com and

www.busywomenfitness.co.uk

are dedicated to helping both men and women over 30, keep a strong lean, toned functioning body, not one that is weak and frail, especially as we get older. The 28 Day Challenge will help you reset your mind and body with short exercises that can be performed with minimal or no equipment to increase your muscle mass. However, as you can’t outran a bad diet, there are 28 days of meal plans to include breakfast, lunch and dinner plus snacks  to ensure you are eating the right nutrients. There are also educational books included and up to date information emailed so that you can continue to achieve success on the plan even after your 28 day program has finished. For more information or to sign up, visit the websites.

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