Muscle-building was a topic of interest only for meatheads -- hardcore bodybuilders or athletes. Not anymore. In fact, building muscle might be important for"Everyday Joe's and Jane's" since it's for athletes. While it might appear cool to carry more muscle on your frame, the health benefits far outweigh the aesthetics. In other words, more muscle has a significant impact on quality of life. Particularly after in life. The average man starts losing lean body mass as young as 25 decades of age. [i] By age 40, lean mass declines about 8 percent per decade until age 70, at that time lean mass loss accelerates to 15 percent per decade. [ii] In the USA, 20 percent of the populace will be over 65 years old by 2029. [iv] That means you will find a lot of people at an era where a reduction of lean mass can become a severe issue. It also means that if you are still a young adult, you should do everything you can to keep, or perhaps build more lean mass than you have today. Someday you are going to become an elderly man or girl. You will look back and say"I sure wish I'd have taken better care of myself" or you are likely to say"I am happy I took care of myself" With your upcoming wellbeing in mind, think about all of the awesomeness you have to gain from improving lean body mass... At the extremes of muscle mass, like aggressive bodybuilders, much more muscle doesn't always equate to more power. The more power you have, the more physically you are prepared for everyday activities; carrying groceries, lifting kids (or your significant other), and appreciating recreational sports. Nevertheless , I can see how it's hard to get enthusiastic about making it easier to carry groceries or do every tasks with less effort. There is a potent psychological benefit to being powerful, too. If you do not use your muscles, you lose them, and the strength they create. Of course, strength does come back eventually. I snapped my bicep tendon. I had surgery three days later. Two weeks after that, my cast came off and I received my first look in my arm. The difference between my wounded left arm and my shoulder was dramatic. After two weeks of not using it, my right arm, along with muscles in my shoulder, chest and back atrophied considerably. They seemed like they belonged on the 90-year-old version of myself. Needless to sayI lost a dramatic quantity of strength. Among the greatest anxieties of elderly adults is breaking a hip. Most frequently, those who do trip and break a hip, or split their hip and then fall, do so because they've lost bone and muscle density. When you consciously work in your strength every week, you also provide support on your joints. Muscle Helps Control Blood Sugar
Strength training and adequate sleep and dietary protein increases the size of type II muscle fibers. These fibers store carbohydrate, or sugar. More type II muscle fiber density equates to more storage space for carbohydrates. Over 1 third of the populace has prediabetes, yet only one in ten of those that have it, know that they have it. [v] If that's not bad enough, the increase of full-blown diabetes is predicted to rise 64 percent from 2010 to 2025. [vi] This isn't a concern just for those who are too heavy. Seemingly healthy or thin individuals often grow blood sugar issues form poor nutrition, sedentary lifestyles and a lack of resistance training as well. We see it in those who are avid runners, but that disregard the importance of resistance training or eat excessive levels of carbs. [vii] There is also indication elevated blood glucose levels may result in other degenerative diseases like dementia or Alzheimer's disease, and, of course, heart disease. Insulin resistance develops when the body's blood glucose levels remain high for a prolonged period of time. The only two areas sugar is saved is in the liver and muscle. The liver has a small capacity. Muscle has a restricted capacity as well, however you can build more muscle, making more storage area to get blood sugar. Insulin resistance and diabetes can increase the rate of muscle loss, more than being sedentary alone. Part of the reason people experience a rise in blood glucose as they age is in the loss of muscle. It doesn't need to be that way. Or it doesn't have to be extreme. Big muscles big carbohydrate storage tanks. Building Muscle Normally Builds Bone Too Bone density is often a topic discussed more with girls than men. According to the CDC, 2 percent of men and 10% of women have osteoporosis of the hip in the United States. [viii] The body needs to always be stimulated with outside resistance to maximize bone density. Like muscles, when bones do not experience heavy resistance, their density decreases. Still another bone or joint-related problem with aging is arthritis. Due to the pain often associated with arthritis, a lot of people refrain from action and resistance training. But, increasing lean body mass can actually help improve some forms of arthritis. [ix] Strong muscles almost always translate to strong bones. Building Muscle Helps Manage Body Fat Maintaining muscle demands more energy than any other tissue in the body. A couple of organs burn off more calories by weight compared to muscle, such as the mind, which uses approximately 20 percent of the body's calories every day. But you are not likely to grow a larger brain to burn off more calories. Building or maintaining muscle is the best alternative for boosting metabolic rate. Under ordinary circumstances, Metabolic rate starts to drop after age 20 at a speed of 2-3percent per decade. By age 50, metabolic rate drops even faster, averaging 4% per decade. By age 70, metabolic rate has dropped as much as 30 percent. [x] As metabolic rate drops, it becomes more challenging to maintain body fat from accumulating. Cutting back on
calorie intake leads to additional muscle loss, which can further reduces metabolic rate. Adding excessive cardiovascular training in addition to a reduced-calorie diet farther speeds the reduction of muscle mass. [xi] Whenever I think of the how lean mass affects the ability to maintain a healthy adrenastack reviews body fat level, I instantly picture a number of those"skinny fat" customers I had in the past. In street clothes, these folks looked thin and quite healthy. As soon as I'd grab their arms or legs to take their body weight measures, I'd feel that the softness in their arms and legs. Even though their legs and arms were not overly large, they were rather soft and squishy. A lot like my injured arm I mentioned previously. The larger lean mass one maintains throughout a fat loss or weight loss program, the greater the likelihood that the weight will remain off long-term. More muscle, and a fantastic diet, usually contributes to a thinner body. Building Muscle Builds Self-Confidence I loved viewing the self-confidence grow in my clients as they gained power and strength. Different than aggressive sports, the accomplishments associated with building muscle are internal. Placing a personal record in the squat or deadlift has been something to observe. I recall seeing the grin on the surface of many women I trained who did their very first pullup. And their initial 10. The confidence in their own fitness program often resulted in more confidence in their personal and work life too. Building muscle often builds self-esteem. Building Lean Mass If it were up to me, I'd begin a"Lean Mass Movement." We ought to put more attention on lifestyle, exercise and nutrition choices that support lean body mass. In doing so, we could combat a range of those diseases that cripple people as they reach the later part of the lives. Eat plenty of high-quality protein. Make sure your hormones are at optimal levels. Weight train (with ideal form) with loads you've never lifted earlier -- squat, press, pull and deadlift. Make your body work hard, and your body will work hard for you.