Do you ever wonder how some people seem to defy aging and look younger than their age? You might be surprised to learn that the secret formula to anti-aging lies in your muscle. Yes, you read that right – your muscle is the formula for you looking and feeling young.
Not convince? Well, let us look at some people around us whose looks defy their age.
So what do Chuando Tan, Tan Sri Michelle Yeoh and Carmen Lee have in common? YES, they all look stunning, they look youthful, and yes, they are all above 55 years old. As of the date of this blog post, Chuando Tan is 57 years old, Tan Sri Michelle Yeoh is 60 years old and Carmen Lee is 56 years old. If you observe closely, the most important is that they all have a lean masculine body figure.
Just look at Carmen Lee while she demonstrate her exercise.
As we age, our bodies naturally start losing muscle mass, a process known as sarcopenia. This loss of muscle can have a significant impact on our health.
How muscle contributes to anti-aging making you feel and look young?
Building muscle can help to slow down the aging process in several ways. Here are some of the ways:
1. Increases metabolism: Muscle tissue requires more energy to function than fat tissue. So, the more muscles you have, the faster your metabolism and the more calories you burn throughout the day. This can help you maintain a healthy weight, which is essential for preventing age-related conditions such as heart disease, diabetes, and arthritis.
2. Improves bone density: As we age, our bones become weaker and more brittle, increasing the risk of fractures and osteoporosis. Building muscle can help to preserve bone density and strengthen bones, reducing the risk of fractures and falls.
3. Boosts immune function: As we age, our immune system becomes weaker, making us more susceptible to infections and diseases. Regular exercise, including weight training, can strengthen the immune system and reduce the risk of illness.
4. Improves balance and coordination: Muscle mass plays a crucial role in maintaining balance and coordination, especially in older adults. Building muscle can improve these skills, reducing the risk of falls and injury.
5. Increases longevity: Studies have shown that people with higher muscle mass tend to live longer and have a better quality of life in their later years. In fact, masculine people tend to be less vulnerable to aging-related diseases such as heart disease, stroke, dementia, diabetes, hypertension and high cholesterol.
6. Increases libido: YES, studies have shown that people who exercise more have better libido. Having a better sex drive definitely would help you feel younger.
7. Feel Happy: Strength training can also positively impact our mental health. Exercise has been shown to release endorphins, which are our body’s natural feel-good chemicals. This increased endorphin release can help improve our mood, reduce stress, and even improve our memory and cognitive function.
So, what are you waiting for? Start incorporating strength training into your regular exercise routine and reap the many benefits it has to offer. Whether it’s lifting weights, performing resistance exercises, or using resistance bands, there are plenty of ways to strengthen your muscles and combat the signs of aging.
How to build muscle?
To build muscle, engaging in regular exercise that targets muscle groups is important. Resistance training, such as weight lifting and body weight exercises, has been proven to be the most effective type of exercise for building muscle.
It is recommended that individuals engage in strength training exercises at least twice per week, and focus on exercises that target all major muscle groups, including the chest, back, shoulders, arms, legs and core. Compound exercises, which work for multiple muscle groups at once, are also highly effective for building muscle.
It is important to gradually increase the intensity and weight of resistance training exercises over time to continue to challenge the muscles and promote growth. It is also important to allow adequate rest and recovery time between workouts to prevent injury and allow the muscles to repair and grow.
Overall, consistency, proper technique, and progressive overload are key factors in building and maintaining muscle mass through exercise.
How much protein should I take to build muscle?
In addition to resistance training, a balanced diet is also crucial for muscle growth. Adequate protein intake is especially important. Protein is a critical nutrient when it comes to building muscle mass. The exact amount of protein required varies based on multiple factors, such as age, gender, activity level, and overall health. However, the general recommendation for individuals looking to build muscle is to consume at least 1.6 grams of protein per kilogram of body weight per day.
It is crucial to distribute this protein intake evenly throughout the day to allow for optimal muscle protein synthesis. Additionally, consuming high-quality protein sources such as lean meats, dairy products, eggs, and legumes can ensure efficient protein utilization. It is important to note that consuming excessive amounts of protein does not necessarily result in significant muscle growth.
Maintaining a balanced diet and engaging in regular exercise is crucial to achieving muscle growth goals. Diet plans such as intermittent fasting or caloric restriction may be beneficial if you need to shed off some fat, but do it cautiously without affecting your muscles mass. Learn more about the benefits and risks of intermittent fasting before deciding if it is something for you. Consulting with a healthcare professional or registered dietitian can help ensure that one’s protein needs are met appropriately based on individual circumstances.
Summary
Remember – it’s never too late to start working on your muscle health. Even if you’ve never exercised before, taking small steps to incorporate strength training into your routine can make a big difference in how you feel and look as you age. So, go ahead and give your muscles the attention they deserve – your future self will thank you!
