Build Muscle & Change Your Body At Any Age!

by Mike Clancy – Warren, RI

Many individuals assume an increase in age equates to a decline in health and wellness. Contrary to popular belief, building lean tissue and improving health is possible at any age. The human body adapts to its environment and can always be improved. A well-structured diet and exercise routine can significantly reduce muscle loss and risk of diseases. Many gym communities are growing as the older population (55+ years old) understands the importance of increased physical activity.

 

CHANGES IN METABOLISM
The human body is built upon simultaneous internal functions that work together to keep the body alive and adapted to its environment. These system functions require energy (measured as calories) to operate. The total amount of energy required for each of our physiological actions is referred to as the metabolism.

 

The metabolism is categorized by five metabolic components:

 
1. Basal Metabolic Rate (BMR)
The minimum level of energy expenditure needed to maintain vital functions of the body while awake.

 
2. Resting Metabolic Rate (RMR)
The minimum level of energy expenditure needed to maintain vital functions of the body while at rest.

 
3. Thermic Effect of Feeding (TEF)
The energy required for digestion, absorption and assimilation of ingested food/nutrients.

 
4. Exercise Activity
The energy used to perform purposeful exercise.

 
5. Non-Exercise Activity Thermogenesis (NEAT)
The energy used for unplanned, low-intensity physical activity that takes place every day.

 
Research shows that on average, individuals experience a 5% decline in their resting metabolic rate (RMR) with each passing decade after the age of 25.

 
Example:
At age 25, you have an RMR of 1500 calories

 
At age 35, you will have an RMR of 1425 calories

 
At age 45, you will have an RMR of 1353 calories

 
At age 55, you will have an RMR of 1286 calories

 
At age 65, you will have an RMR of 1221 calories

 
At age 75, you will have an RMR of 1161 calories

 
Because your RMR decreases every decade past age 25, your food intake should also decrease to keep your body at an ideal weight, shape, and condition.

 
MUSCLE LOSS
Metabolic loss also causes muscle loss. On average, people lose about 5 pounds of lean mass (muscle) per decade between the ages of 25 and 65. So, in addition to losing around 300 calories of metabolic activity by the age of 65, people tend to lose about 20 pounds of lean mass as they age. Because muscle is so metabolically active, this muscle loss is probably directly responsible for much of the metabolic losses. This correlation suggests that metabolic decline is not age-related; it’s caused by lifestyle choices (specifically, reduction in activity that stimulates muscle growth). What people think as “normal” aging may, in fact, be an outcome of inactivity. If people take steps to preserve their muscle mass with age, they’ll also preserve their RMR to a large extent. This is why muscle contraction and intensity are such important factors for the preservation of the human body.

 
Formula for Muscle Loss and Metabolic Decline:
Increased/Continued Activity » Increase Lean Mass » High RMR » Weight Maintenance » Ideal Health Profile

 
Formula for Muscle and Metabolic Preservation:
Increased/Continued Activity » Increase Lean Mass » High RMR » Weight Maintenance » Ideal Health Profile
So How Do You Prevent Muscle Loss?:

Follow this simple rule:

Challenge your body a little more each workout. Try increasing the resistance, number of sets or repetitions, the distance traveled, the time spent, or the overall amount of activity to stimulate lean muscle mass.

 
As a native Rhode Islander, Mike Clancy (B.S., RTS, Pn1) is a well-respected educator in health and fitness communities. Mike is now one of the most demanded trainers in New York City, where he operates his private training business MikeClancyTraining.

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