Dating max muscles
On the tennis court, she performs better and is more flexible, stronger and quicker.
Who could ask for more in your 50s — or 40s, 60s and beyond? My clients regularly ask me, "How do I maximize my workouts to gain muscle as quickly and effectively as possible?
And getting stronger comes with more healthy benefits.
The American College of Sports Medicine recommends doing strength training for all of your major muscle groups at least twice a week.
For every pound of muscle lost, you lose the capacity to burn 35 to 50 calories per day.
That means, if you've lost 7 pounds of muscle by the age of 50, at 50 calories per muscle, that's 350 calories you need to avoid every day just to prevent weight gain, let alone lose weight. When you lose weight, about half of what you lose is muscle — though you can minimize muscle loss by eating right (so read on! This makes it even harder to keep the weight off, because you're reducing your muscle, and therefore your metabolism, as you lose pounds. It is one of the most important nutrients for the human body, second only to water.
Tallmadge contributed this article to Live Science's One of my 50-something clients recently lost 20 pounds through a combination of a few nutrition, eating and behavior modification tricks I provided to her, along with her increased pedometer steps and added weight training.
Afterward, she confided in me that she feels sexy for the first time in years!The National Academy of Sciences, in a recent report, recommended Americans get at least 15 percent of their calories from protein, but never exceed 35 percent. (Low carb diets are often as high as 80 percent protein, and can damage your health in many ways.)If you're losing weight or are worried about muscle or bone loss, consider increasing your protein. A personalized formula: Studies of aging populations have found that about 1.2 grams to 1.6 grams of protein per one kilogram of body weight helps to reduce age-related muscle and bone loss.