FACT: With no intervention, the average person will gain 31 pounds from age 25 to 65. Weight gain that occurs naturally is due to these two factors….
- Resting metabolic rate declines 2 – 4% each decade. This means that if you burn 1500 calories at rest at age 25 then you will burn 1400 calories at rest at age 35. And so on until you are burning 1200 at age 65.
- Lean mass (muscle) decreases by 5 pounds per decade. This means that you will lose 20 pounds of muscle from age 25 – 65.
ALSO: Since muscle is highly metabolic, less of it means you burn fewer calories. Less muscle combined with a lowering metabolic rate per decade means the chance of staying lean and strong while aging is more difficult. Decreases in strength, appearance, performance, energy levels and increased body fat are the unfortunate result. You have a choice.
INTERVENTION: Choose to exercise your muscles. Muscle contraction builds strength and burns calories immediately and continues to burn 24/7…. which increases your resting metabolic rate. Exercise your muscles at least 2.5 hours per week in 2 ways. Resistance training and higher intensity cardio to offset both the 2 – 4% decline in metabolic rate and muscle loss. Spend at least another 2.5 hours doing any other kinds of enjoyable cardio activities like golf, tennis, aerobics, yoga or horseback riding.
GREAT NEWS: Everyone, no matter their age, can build muscle and improve resting metabolic rate. Body weight training, customized personal training and training groups that use kettle bells, intense conditioning bouts, dumbbells, or bands are the best ways to stop the age-related decline. These methods work a wide variety of muscles!
Ready to lose body fat and gain muscle with fitness and nutrition coaching? Contact Pam.
One Response to “News for the Ages”
November 16, 2014
Jeffrey Y Lee MDNice article, Pam. Summarizes succinctly the aging process. Keep it up. Doc.