Many practitioners, who work specifically with fat loss, are finding that when they are “measuring” peoples total muscle mass, this is coming up well below the optimal amount for their height and age. This is of major concern, as we now know that maintaining a “positive” or active muscle mass is essential for good health, as well as longevity. Muscle Mass is considered by experts, as our #1 Biological Marker For Aging. To maintain an active muscle mass and to stay anabolic (building of healthy cells) we need to consume more calories from low fat protein sources and less from carbohydrates. Typically, lean-body cell mass, but especially muscle mass, declines with age. From young adulthood to middle age, the average person looses 3kg of lean body mass per decade. This rate of loss accelerates after the age of 45.
Muscle is a key determinant of metabolic rate. A higher metabolic rate will typically result in more kilojoules being consumed per day and greater control over body fat mass. To achieve long-term weight control, muscle mass must be adequate. As well as this, a progressive reduction in basal metabolic rate is a recognised characteristic of the aging process and diminishing muscle mass may be largely responsible for this.
So what can we do to address these issues?
Have a close and honest look at your own diet and exactly what you are or are not eating. To get your metabolism working you need to eat regularly. Don’t think that because you may be carrying extra fat, you need to eat less - in fact, this couldn’t be further from the truth!
It is ideal to eat smaller more frequent meals, so your metabolism keeps working all day. Don’t leave breakfast too late after rising and then consider eating each 2 ½ hours, during the day. Breakfast, lunch and dinner should consist of a good portion of protein (about the size of your own palm), a smaller carbohydrate and a big salad or lightly cooked vegetables (but not potato or other starchy vegies). You should have snacks to keep your blood sugar levels up and your metabolism working. Ideally these should consist of protein only. A handful of almonds, an egg or a portion of a delicious protein bar are good choices. Eating out for dinner is easy - Choose a steak, fish or chicken with vegetables. An oil and vinegar dressing is a good choice.
Cut out simple carbohydrates - lollies, sugar, white flour products, soft drinks etc.
Drink more water - but ideally not at a meal, as this dilutes digestive enzymes. Get a sipper bottle so you can accurately monitor how much you are drinking, and sip on this consistently throughout the day - ideally no less than 2 litres a day.
Exercise is essential and the more you do, the more fat you will burn. Any “movement” that produces resistance (rowing, swimming, weights etc) will also help to increase muscle mass - so long as your protein intake is adequate. If you are not use to doing exercise, seek the advice of a professional trainer. Always remember - Any exercise you do, you will benefit from - so start off realistically and work up from there
For more detailed information on Insulin Resistance, Protein, Building a better muscle mass and Fat loss in the New Millennium phone any of the team at Ideal Health ph 0800 HEALTH.
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