How To Prevent And Reverse Muscle Loss As We Age

March 17, 2014

Loss of muscle is an expected result of the aging process, but it is not inevitable. While nearly all adults start losing muscle mass as early as their thirties, the usual decline in strength and muscular size is largely preventable. Maintaining muscle mass as we age should be an important part of a healthy lifestyle as it contributes to skeletal strength and helps prevent injury.

Why We Lose Muscle

Sarcopenia, or muscle loss, is due to several contributing factors. Hormonal changes, lack of exercise, and lack of adequate protein intake are the usual causes.

Some medical conditions may increase the rate at which muscle is lost, such as diabetes, heart disease, and kidney disease.

Additionally, some medical treatments for illnesses may result in muscle loss due to dietary restrictions, medications, or both.

Loss of muscle can cause serious health issues in some adults.

People with weak muscles are less able to maintain good posture, keep their balance, or live independently. As a result, diminished muscle mass makes you more prone to falls, breathing problems, and psychological problems such as depression.

Your are also less likely to get adequate exercise, which may lead to obesity, heart disease, and adult-onset diabetes.

Hormone Treatments

Thankfully, there are several effective treatments for muscle loss in aging adults. Hormone replacement therapy may be used to boost testosterone levels in both men and women, and exercise routines may be used to increase both muscle mass and strength.

Dietary changes may be needed to address muscle loss due to malnutrition or medication.

Dietary Solutions

In healthy older adults, simple lifestyle changes can prevent or reverse most cases of age related muscle loss. Adding more protein to the diet is essential to gaining muscle.

To avoid gaining extra fat, lean protein sources should be used.

*Chicken breasts, fish, egg whites, and turkey are all excellent protein sources for older adults, as well as nut butters and protein shakes made with sugar free sweeteners.

*Avoid the use of heavy sauces, fried foods, and excess sugar while adding protein to the diet. Aim for a minimum of seven grams of protein per twenty pounds of body weight every day to meet protein requirements.

*Avoid the use of professional weight-gaining formulas when rebuilding muscle. Although many body builders swear by gainer’s formulas, they often contain chemicals that may be harmful in large amounts.

* Creating shakes in particular may cause excess fluid retention, which can raise blood pressure and increase the risk of stroke in susceptible people.

*Regular exercise is also essential. While most doctors recommend walking as the ideal exercise for older adults, walking alone will not reverse muscle loss.

*Weight bearing exercises must be included in any exercise routine for increasing muscular strength.

*Weightlifting routines specifically designed for seniors may be found online, or an individual plan can be created by a doctor, physical therapist, or fitness instructor.

The amount of weight used for each exercise should be determined by each individual’s overall condition, current level of strength, and health.

Most people who are rebuilding lost muscle start with very light weights, and gradually increase the amount lifted as they gain muscle mass.

In older adults with health issues, reversing muscle decline can often improve your overall health.

Health Complications That Can Impact Exercise

However, those with health issues should discuss changes in their diet and activity levels with their doctor before they begin.

If you have kidney disease, for example, you may be unable to safely add extra protein to their diet, and if you have decreased bone density may be unable to lift heavier weights.

That said, even if you are bedridden you can benefit from rebuilding muscle, even if you never progress beyond lifting five pounds of weight.

Some medical conditions need to be more carefully monitored when starting a new diet and exercise routine.


Diabetics in particular should change their routine slowly, due to the risk of exercise induced hypoglycemia. Insulin levels may need to be adjusted due to diet and activity level changes.

Because of the increased risk of hypoglycemia, diabetics should never exercise alone, and should always carry a glucose meter and emergency sugar while exercising. Easy to carry glucose gel packs are great for diabetics just starting a new exercise routine.

Since muscle mass increases insulin sensitivity, insulin dosages may need to be reduced as muscle is gained.

*Heart Disease

If you have heart disease you should also start very slowly, and gradually increase youractivity level as their condition improves.

Many doctors recommend building strength before attempting to add aerobic work to an exercise routine for heart disease patients.

Over time, medications may need to be reduced or even eliminated, so regular checkups should be scheduled when working out.

As with diabetics, heart disease patients should work out with a partner, and carry emergency identification and medication when exercising.


Arthritis sufferers may at first be discouraged by increased pain and joint stiffness after exercising, but with regular exercise, most find their condition improves within weeks.

Arthritis patients often suffer from reduced mobility in weight bearing joints, so exercises may need to be modified to strengthen muscles around affected joints.

A consultation with a physical therapist is a helpful starting point for people with arthritis who wish to reverse muscle loss.

*COPD Lung Disease

Other conditions may also be affected by increased activity. COPD and other lung diseases may initially feel worse with exercise, but like arthritis, these conditions may improve with continued exercise.

Studies have shown that COPD patients who engage in moderate physical activity increase their endurance levels, even without increased lung function.

Those with asthma and related conditions often experience increased lung capacity and fewer symptoms as their activity levels rise.

Psychological Benefits of Improving Muscle Strength

*Preventing and reversing muscle loss as we age has psychological benefits, as well. Physically active seniors report feeling less depressed and anxious than their couch potato peers.

*Cognitive function is also increased as muscle mass rises, probably due to higher blood oxygen levels and better circulation.

*If you stay active as they age you are less likely to need long term nursing care, and are more likely to take an active role in managing your own health.

For just those reasons alone, combating age related muscle loss is a worthwhile endeavor for all adults. Understanding how to prevent muscle loss and even reverse it, will ensure that you have a strong and healthy future ahead.

If you’re serious about learning how to reduce muscle loss problems naturally and easily…If you want to find out the best tips to improve muscle mass and strength… then you found the right person. I’ll make improving your muscle strength easy and enjoyable for you… AND NOT BORING!

First, click the link below to get the powerful help you need to deal with your problem now. This will get you the immediate proactive help you need now.

Second, look around my website as there are a number of other resources to help, including newly discovered treatments, natural solutions and advice as well as do-it-yourself action plans if you prefer just to know how.

Third, with my advice you can prevent muscle loss problems , returning you to vibrant health, and get yourself back to the confidence in knowing you are functioning at 100%, while gaining access to the energy filled vibrant life you deserve. You’ve heard it all before… I get it. But we’ve helped save MILLIONS already, and know all the ‘tricks’ in the book to help you feel better naturally.

Fourth, there is no fourth. Simply enjoy the resources we compiled for your benefit, take action, and use your renewed energy for whatever you wish! If you don’t find a solution to your right now problem… I’d be amazingly surprised!

Losing Weight Healthy Tips For Shedding Fat Fast

March 5, 2014

If you want to lose weight healthy and get in shape the proper way, the best thing you can do is learn. Learn what the right way to get in shape is and follow these tips and techniques. This article is going to cover four of the largest requirements for healthy weight loss.

1: Exercise

Strange, but many people try to lose weight without even exercising. It’s possible. Don’t get me wrong. But the results are never as effective as if you follow all four of these “requirements” I lay out. Just exercise by itself isn’t that effective unless you’re cutting calories or doing extremely strenuous physical activity.

Case in point. I used to run in cross country back in high school and was chubby. I was running an average of a hundred miles a week and still held onto fat!

The reason I recommend exercise for healthy weight loss is that it promotes general health and fat burning. When you exercise you get stronger and can help develop and tone muscles. Muscles help you burn fat faster and thus contributes to weight loss. In addition, burning fat through exercise helps reduce your body fat percentage and make you “leaner” and less “flabby”. You know, those people that lose lots of weight and have really lose skin that looks like a ninety year old’s! That’s because they didn’t exercise!

2: Diet and Watching How Much You Eat

This is the second rule and is the most important, in all honesty. It’s the reason people can lose weight by simply dieting and not exercising alone. To lose weight you need to have less calories per day than your body uses. Exercise can help with this. But an easy way to go about this is to simply cut calories.

3: Food Selection

This is where the whole idea of losing weight healthy comes to play. Sure, you could lose weight eating two cookies a day but is that healthy? You want to eat the best foods that help you with your fitness goals, not make it more difficult!

Think of celebrities. When they need to get in shape for a role do they go try some dangerous unhealthy diet? Some do, yes. But most get a personalized nutritionist that controls what they eat. And these nutritionists make sure they are having the healthiest, most natural foods possible.

4: Meal Frequency

I thought I’d mention this in the four important necessities. Although not following meal frequency isn’t unhealthy, it does promote a slower metabolism and can stunt weight loss. What I’m talking about for meal frequency is eating more but smaller meals throughout the day. Instead of having two large meals have six small meals. This keeps your metabolism up and can speed up the fat loss. Often times people get more energy throughout the day as well.

It takes a lot for your body to digest one large meal of a thousand calories. By giving your body 400 calories to process every few hours instead you leave a lot of energy to doing other things, like exercise!

Ayurveda Provides Tips To Reduce Weight

February 27, 2014

Weight loss is one of the most talked about health issues, as losing weight can significantly improve your health and lower your risk of heart disease and other serious conditions. Learn about how you can lose weight without dangerous diets and weight loss pills by following a healthy diet and exercise routine.

Ayurveda and naturopathy provides us a whole world of solution to any mental or bodily problems. Apart from the technical and therapeutic treatment that the Ayurveda provides, it also discusses some very simple norms or measures that have to be taken for the redemption or prevention of any disease or a problem. Weight loss is one of the most talked about health issues, as losing weight can significantly improve your health and lower your risk of heart disease and other serious conditions. Learn about how you can lose weight without dangerous diets and weight loss pills by following a healthy diet and exercise routine. Overweight is a sturdy problem. The whole world is suffering from high ratio obesity. Obesity is a very risky problem which leads to a lot many problems which may later on prove to be fatal; problems like cardiovascular diseases, cancers, diabetes, pregnancy issues for women, joint problems, etc.

Ayurveda holds that each human possesses a unique combination of Doshas. It is alleged that building a healthy metabolic system, attaining good digestion, and proper excretion leads to vitality; imbalance of any of these leads to the problem of obesity; the increased BMI (body mass index).

The whole world is suffering from high ratio obesity. Obesity is a very risky problem which leads to a lot many problems which may later on prove to be fatal; problems like cardiovascular diseases, cancers, diabetes, pregnancy issues for women, joint problems, etc.

1. Avoid having Junk Food- Most of your hard work to trim down your weight will be ineffective if you are incapable to defy eating junk and processed foods. These primarily consist of fast foods and snack foods such as burgers, pizza, fries, and potato chips etc which contain saturated fats as well as added preservatives. All of these foods offer very poor nutritional charge. You never physically improve on an inadequate diet. You must switch all sugary and greasy foods with nourishing, healthy substitutes.

2. Drink loads of Water- Although you may have heard about it a lot of times, it really works. Drinking water not only replenishes your system but also encourages weight loss. Water is a fluid that directly passes your wastes and unwanted non-nutritional by-products, so drinking water can flush away those toxins and unwanted fats. Drink at least 8 glasses a day for best results. Having luke warm water empty stomached right in the morning helps in the same. It helps in reduction of weight with an agitated pace. Water is essential to life and a healthy body. If one is dehydrated, one’s body cannot function at its optimal level. For example, the muscles loose strength, the fat won’t get burnt quickly, and starts feeling tired and fatigued in the lack of water.

3. Reduce the Size of Your Portions- You should eat five or six small segments each day at regular intervals of about 4 – 5 hours. This will help in appetite containment and boost your rate of metabolism, causing you to burn supplementary fat without the need for too much physical effort.

4. Lower Your Calorie Consumption- Do this by gradually dropping the amount of calories that you get through by a small quantity each day. This will happen very quickly, but be aware that you will not start to lose weight until you reach the point at which you are burning up more calories than you eat each day. This incremental advancement will help you to cut down snacking and munching.

5. Start Exercising Regularly- This doesn’t need to be anything extreme, but simply being regular. Working out is almost definitely the most effectual way to lose weight and improve your general heath. Diets programmes by themselves may assist you with losing some weight, but they are not able to improve your resistance, physical fitness, flexibility, mental state and help you achieve abundant other benefits in the way that regular exercise can. Additionally, exercise is another technique to increase your metabolism, which, once more, helps you to burn off additional fat in less time.

6. Sleep Well- Sleeping is a much-loved quick weight loss tip since it is one of the most unproblematic. Most people do not understand the power of having enough sleep. It is very important to your weight loss plan. Medical research has proven that sleep deficiency would persuade hunger, and improve craving. This often results in excessive eating. Likewise, having sufficient sleep of at least 8 hours helps to bring a balance to the body metabolic levels and improve your weight loss efforts.

Some powerful weight loss diet tips:
- Being careful about the food intake. It should be less oily, spicy and fatty.
- Avoiding foods that are rich in carbohydrates.
- Including more direct natural edibles such as fruits and raw salad.
- Avoiding red meat.
- Drinking plenty of natural water.
- Taking luke warm water after meals.
- Not eating refined flour.
- Avoiding excess use of salt.
- Having natural products with or direct dosage of ashwagandha, amla, aloewera, lemon, ajwain, bitter-products like gourds, etc.
- Skipping one time meals or having five hour gapped meals or splitting the meals into lesser servings.

Thousands of people are losing weight the natural way by harnessing the power of natural herbs and supplements. Natural weight loss using herbs and supplements is not only effective but is also safe if you use common sense when choosing products. Not only do you loose unwanted and unhealthy weight, but you make sure not harm your body in the process.

The Surprising The Diet Solution Review – Secrets Leaked

February 21, 2014

Diet Solution Program is really a genuine weightloss program and is perfect for people to who may have experienced plenty of crisis slimming down and
to get weight off. The program is perfect for individuals who want to take their own health to their very own palms and also manage
diabetes, heart disease and also heart problems. This
diet solution is developed by Isabel De aquellas Rios, that has carried out considerable investigation on
weight reduction and also glucose levels.

The Diet Solution will explain how some so called diet meals can in fact make you put on
weight, as well as not possible be excellent to
suit your needs, so being guided through this particular maze
can be a great support. Nutritious diet and the correct food can be
very good for a hassle free way of life and in addition being able to eat the foods you
like in the most fortunate time and how frequently with no sensation bad.
Nutritious diet and also workout is pretty crucial to ensure our bodies may
stay wholesome as we age.

Diet Solution Program will really re-energize from your work.
One of the greatest components of the Isabella’s system is how she disproves numerous typical weight reduction myths out there which permit people to struggle to reach their objectives. Here are some misconceptions which are discussed using sculpt it up:

Just like other weight loss programs, this program provides diet plans, dishes and buying details. What makes this exclusive from other courses is that individuals stick to meal plan based on their own dietary requirements as well as physique. This diet Solution’s writer, Isabel De aquellas Rios, believes that you main reason why a lot of weight loss plans avoid work is the fact all of us have various responses to a certain type of going on a diet.

What you should discover in the diet option would be a comprehensive weight loss program that you can stay with for the rest of your daily life. The actual want to achieve would be to help you change your ways of eating for a long term. Also, when people are able to transform their own eating routine for life these are more inclined to become healthful, satisfied as well as eventually live a lengthy living.

Understanding that you do not need extra supplement tablets to help you healthful, just consume the proper food items that will provide you with all of those nutritional vitamins. Via this technique you can find out tips on how to consume to enhance your metabolism to remain enhancing it throughout the day. Support to use meals within small amounts seeing that your body still requires a certain quantity involving fat to operate properly to remain an individual healthy.

All in all, in case your trying to lose fat and also thinking of choosing a effective plan you might like to check out the Isabella’s Diet system. Besides this include well balanced meals, workouts as well as weight loss suggestions, additionally, it includes support to help you remain motivated and to your goals.

Diet Solution does in fact permit you to eat meals you prefer but you will learn upon once the right time to eat these and how often you can eat your current comfort and ease meals. One particular main facet of this program is the system wants you, and helps you to make modifications for your diet plan not only for losing weight, however for general enhanced wellness. With this system individuals are claiming they have more energy, have got lower cholesterol amounts, and to enhance their own digestion. These elements are extremely good and lead to a normal lifestyle that leads you to being a satisfied person.

You can find two relatively essential things in life, one is to LOOK GREAT and have a sense satisfaction and satisfaction to get a good quality involving life and also the other feeling VERY GOOD understanding that you have made a great behavior and healthy weight, full of vitality that ought to stick with an individual throughout your life.
By simply applying physical exercise and also eating healthy foods, you will end up properly on your way to using a more healthy, healthier human body.