As we age it becomes increasingly important to take care of ourselves. Muscle mass decreases, balancing becomes more difficult, bone mineral density & size decreases, etc. Today I want to talk about Sarcopenia and what you can do about it.
Sarcopenia is age related muscle loss.
Taking care of your body at an early age is important since the symptoms of sarcopenia can begin as soon as 30 years old. Sedentary people lose between 3% to 5% of their muscle mass every decade after turning 30 - this is sarcopenia at work. The only way to stay ahead of the aging process is to stay active for as long as possible!
It’s time to stop looking for instant results and focus on what really matters for long-term success.
If you want to lose fat, conventional wisdom has it that you should go through an intense, fat blasting workout, running frantically from one heart-pounding exercise to the next until you’re left crawling, exhausted, and lying in a puddle of your own sweat.
Not so fast… Sure, these workouts might burn tons of calories. Done consistently, they’ll also offer long-term benefits, like increasing aerobic fitness and work capacity. But they’re not necessarily going to make you any leaner.
Let me explain why.
You know the feeling when you wake up a day or two after exercising and you are so sore you can’t even walk or lift your arms? I think we’ve all been there! This is called Delayed Onset Muscle Soreness or DOMS.
What Happens During DOMS?
There had been speculation that lactic acid buildup in the muscles was responsible for muscle soreness; however, that is not true.
At this point, researchers agree that microscopic tears in your muscles are to blame for post-exercise soreness. Of course this then begs the question: why do I feel sore 24-48 hours later?
The 2 main things you want to keep in mind when it comes to meal prepping are:
1. Yes, meal prepping takes time and there is no getting around that; and
2: You don’t have to prep everything!
Meal Prepping Takes Time
Meal prepping is something that you have to set aside time to do, BUT you will be saving yourself a ton of time when you are busy during the week. My first suggestion is to pick a day that you know you have free time. For some, that might be Sunday and for others that might be a Wednesday. It doesn’t matter which day, but pick a day that you have about an hour to 2 hours of time available.
1. You’re not properly tracking your calories
Either you aren’t eating enough or you are eating too much. In both scenarios, you could be unintentionally inhibiting your weight loss. You want to be at a calorie deficit in order to lose weight, however, you don’t want to be so low in calories that your metabolism slows down and you have no energy. If you are tracking your calories, but leave out the “little” things like condiments or that small bag of chips you ate after dinner, you could be sabotaging yourself. Those “little” things could add up to hundreds of calories and put you at calorie maintenance or even a calorie surplus, instead of being in a calorie deficit. On the other hand, if you are too low in calories, you can stall weight loss by slowing down your metabolism. Read more about this in number 5.
I always try my best to make my own recipes if possible. In my household we are always looking for snacks that are quick to grab on the go, but still healthy. We love granola and I found that I was spending $7/bag on a local brand of granola every week! While I am all for supporting local business, this is something I can make at home and save myself the $$.
I meal prep this in advance, put it in a container and throw it in the pantry. It usually lasts a whole week (there are only 2 of us). So, here’s the recipe! Hope you like it! :)
1. Make a Plan of Attack
The best place to start with your plan is to ask yourself “Why?”. Why are you beginning this journey? Why now? How do you feel now and how will you feel once you achieve your ultimate goal?
You need to dig deep and discover your true motives for weight loss. Do you really just want to be fit or are you sick of not having the stamina to play with your kids outside? Do you really just want to lose 20lbs or do you want your significant other to feel full of pride that you take such great care of yourself?
For some people, consuming the necessary amount of protein on a daily basis in order to build & maintain muscle can be challenging. That’s why having a good protein powder on hand can be so beneficial.
Your body uses protein to build and repair tissues, as well as to make enzymes, hormones, and other body chemicals. Protein helps you manage your weight as it keeps you feeling fuller longer than the other macronutrients. It can also help improve your mood, stabilize blood sugar levels, promote healthy brain functioning and learning, protect your heart health, and slow aging.
Candice Canace Rulnick has been a NASM certified personal trainer since 2014. She specializes in women's fitness, weight loss, functional anatomy and overall health and wellness. Candice offers one-on-one personal training and small group training to women in Charlotte, NC. She also provides home and gym workouts through her online training app.